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  • Dancing With The Devil Once Again p2

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    landis haynes
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    The document outlines a 4-week training program that follows a push/pull split with squats and bench press as the primary lifts. Week 1 introduces the lifts at varying intensities and rep schemes. Weeks 2-4 increase the weight on squats and bench each week while maintaining rep schemes, with accessories focused on push, pull, arms, and legs each day.

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    4 week intermediate powerlifting program

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    Dancing with the devil once again p2

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    The document outlines a 4-week training program that follows a push/pull split with squats and bench press as the primary lifts. Week 1 introduces the lifts at varying intensities and rep schemes. Weeks 2-4 increase the weight on squats and bench each week while maintaining rep schemes, with accessories focused on push, pull, arms, and legs each day.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views1 page

    Dancing With The Devil Once Again p2

    Uploaded by

    landis haynes
    The document outlines a 4-week training program that follows a push/pull split with squats and bench press as the primary lifts. Week 1 introduces the lifts at varying intensities and rep schemes. Weeks 2-4 increase the weight on squats and bench each week while maintaining rep schemes, with accessories focused on push, pull, arms, and legs each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    Sunday Monday Tuesday Wenesday Thursday Friday Saturday

    Week 1 : Squat/Bench Bench: Squat: Bench: Squat: Bench: Bench:


    Phase in 6x6 70% 3x8 @65% 7x5 @75% 3x8 @65% 8x4 @80% 10x3 @85%
    1x5 @ 70% 1x5 @ 70% Squat:
    2x2 @75% 2x2 @75% 4x5 @70%
    1x1 @80% 1x1 @80% 1x3@75%
    2x2 @80%
    1x1 @ 90%
    Accessories Push Arms Back Legs Push Back
    Week 2: Squat Phase in & Bench: Squat: "Bench: Squat: Bench: Bench:
    Bench Base cycle 6x6 70% + 10 pounds 1x5 @80% 7x5 @75% + 10 pounds" 1x5 @ 82.5% 8x4 @80% + 10 pounds 10x3 @85% + 10 pounds
    Squat:
    1x5 @ 85%

    Accessories Push Arms Back Legs Push Back


    Week 3: Squat Base Cycle & Bench: Squat: "Bench: Squat: Bench: Bench:
    Bench intense cycle 6x6 70% + 15 pounds 4x9 @70% 7x5 @75% + 15 pounds 5x7 @75% 8x4 @80% + 15 pounds 10x3 @85% + 15 pounds
    Squat:
    7x5 @ 80%

    Accessories Push Arms Back Legs Push Back


    Week 4: Squat Base Cycle & Bench: Squat: Bench: Squat: Bench: Bench:
    bench intense cycle 6x6 70% + 20 pounds 4x9 @70% 7x5 @75% + 20 pounds" 5x7 @75% 8x4 @80% + 20 pounds 10x3 @85% + 20 pounds
    Squat:
    7x5 @ 80%

    Accessories Push Arms Back Legs Push Back

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