ADOLF MARTEN SASSENHITLER Conditioning program:

(3 days / week) 3 months

Increase deadlift AF

Aims:

Order of execution: explosive exercises (1-3 reps) > strength exercises (1-6 reps) > hypertrophy exercises (6-12 reps) >
endurance exercises (12+ reps)

Target exercises: (increasing order of preference) monoarticular < multiarticular, isolated < compound, seated <
standing

CATEGORIES: (increasing order of reference) [control + left click on names to see explanatory videos]

- SQUATS: air squat < goblet squat < barbell front squat/barbell powerlifting back squat/olympic-style squat,
Walking lunges
partial movements: quarter/half squats < box squats

- DEADLIFT: romanian deadlift < barbell conventional deadlift/sumo deadlift

- UPPER BODY PRESSING:

monoarticular exercises: rope triceps extension < dumbell tricep extension < french press,
seated shoulder press
trap shrugs

multiarticular exercises: push-ups,

machine dips < assisted dips < dips < weighted dips
machine press < barbell bench press/dumbell bench press
military press
- UPPER BODY PULLING:
monoarticular: rope biceps flexion < biceps curl

multiarticular: rowing machine < rowing cable-machine < barbell rows/Single-arm

dumbell bent rows
lat pulldows < assisted chin ups/pull ups < chin ups/pull ups < weighted chin/pull ups

- AUXILIARY: (all monoarticular included here), overhead trap shrugs, seated calf raises (<soleus)/calf raises
(<gastrocnemius), leg extensions, leg curls, farmers walk (grip strength)

- CORE SPECIFIC:
back: superman rocks < back extensions/GHD < weighted back extension/GHD
good mornings
abs: seat ups < decline 45º sit ups< inclined plank hold
glutes: hip thrusters

Warm up: general mobility for all joints, at least 10'-15'. Before starting series, 2 to 3 series of warming up increasing
weight of targeted series.

Workout: three types of workouts depending on emphasis on muscle group. The most important group consist on 3
exercises, the medium of 2 exercises and the lowest 1 exercise.
Complete just one type DAY A, DAY B AND DAY C per week, rest on the others (one day on, one off). You can practice
technique of most complex exercises and stretch or do some light cardio on rest days.

This workout programming is flexible, so it allows you to train in within a program even though if you couldn't train on
the prior planned days. You can also start with whichever you need or fits better, but try to respect alternating order so
you can't adapt to a workout type, and thus making them more productive.

Examples: (select exercises as preferred, just fill the categories to create a workout day):
TEMPLATE EXAMPLE:

DAY A: legs > back > upper body
Back Squats to parallel
Dumbbells stiff-leg deadlift
Upper body pulling: assisted chin-ups
Auxiliary: rope triceps extensions
Core specific: decline seat ups 30°
DAY A': legs > back > upper body DAY A'': legs > back > upper body
Dumbbell Front squats Box squats
military press Upper body pressing: dips
Upper body pulling: barbell rows Upper body pulling: assisted
pull-ups
Auxiliary: seated calf raises Auxiliary: shoulder press
Core specific: back extensions Core specific: hip thrusters

DAY B: back > upper body > legs DAY B': back > upper body > DAY B'': back > upper body > leg
legs
Romanian deadlift Sumo deadlift Deadlift
dumbell bench press military press Dumbell walking lunges
rowing cable-machine lat pulldowns Dumbell jumping squats

Auxiliary: rope bicep flexions Auxiliary: barbell biceps curl Rowing cable-machine
Lat pulldowns

Core specific: inclined plank hold Core specific: good mornings Seated shoulder press
[no reps, but secs]

DAY C: upper body > legs > back DAY C': upper body > legs >
back
Machine bench press Goblet squat
Machine dips Half squat smith machine
Barbell Biceps Curl Leg press
DAY C'': upper body > legs > back
Barbell rows supinated grip
Assisted chin-ups
Rowing machine

Leg extensions Assisted pull-ups Dumbell biceps curl

Leg curls Barbell rows pronated grip Dumbell triceps extensions

Single-arm dumbell bent rows Rope triceps extensions Walking lunges

1st MONTH: series x repetitions @ weight (not counting warm up)

Squat: 3x5@ 75% RM Deadlift: 3x5@ 75% RM

Upper body pressing: 1x12, 1x8, 1x5 hard weight Upper body pressing: 3x12 @ safe weight
Upper body pulling: 3x12 @ safe weight Upper body pulling: 3x12 @ safe weight
Auxiliary: 3x12 @ demanding weight Auxiliary: 3x12 @ demanding weight
Core specific: 3x12 @ empty bar / 5x30 secs hold Core specific: 3x12 @ empty bar / 5x30 secs hold

DAY A REST DAY B REST DAY C REST REST

DAY A'' DAY A DAY A' DAY B'' DAY B DAY B' REST
DAY A' DAY A'' DAY A DAY B' DAY B'' DAY B REST
DAY A DAY A' DAY A'' DAY B DAY B' DAY B'' REST
2nd MONTH: series x repetitions @ weight (not counting warm up). 1st weight increment (if performed easily)
[± meaning more or less. In assisted exercises as pull-ups, take off weight equals adding it]

Squat: 3x10@ empty bar / + 5-10 kg
Upper body pressing: 3x12 @ safe weight / ± 5 kg
Upper body pulling: 3x12 @ safe weight / ± 5 kg
Auxiliary: 3x12 @ demanding weight / ± 2,5 kg
Core specific: 4x12 @ [empty bar / 5x30 secs hold] + 5kg
Deadlift: 3x10@ 10 kg / + 5-10 kg (olympic size plates)
Upper body pressing: 3x12 @ safe weight / ± 5 kg
Upper body pulling: 3x12 @ safe weight / ± 5 kg
Auxiliary: 3x12 @ demanding weight / ± 2,5 kg
Core specific: 4x12 @ [empty bar / 5x30 secs hold] + 5kg

DAY A'' DAY A DAY A' DAY B'' DAY B DAY B' REST
DAY A' DAY A'' DAY A DAY B' DAY B'' DAY B REST
DAY A DAY A' DAY A'' DAY B DAY B' DAY B'' REST
DAY A'' DAY A DAY A' DAY B'' DAY B DAY B' REST

3rd MONTH: series x repetitions @ weight (not counting warm up). 2nd weight increment (if performed easily, if not,
proceed with 1st increment again)

Squat: 3x10@ 1st increase / + 5-10 kg
Upper body pressing: 3x12 @ 1st increase / ± 5kg
Upper body pulling: 3x12 @ 1st increase / ± 5 kg
Auxiliary: 3x12 @ 1st increase / ± 2,5 kg
Core specific: 5x12 @ 1st increase / + 5kg
Deadlift: 3x10@ 1st increase / + 5-10 kg (olympic size plates)
Upper body pressing: 3x12 @ 1st increase / ± 5 kg
Upper body pulling: 3x12 @ 1st increase / ± 5 kg
Auxiliary: 3x12 @ 1st increase / ± 2,5 kg
Core specific: 5x12 @ 1st increase / + 5kg

DAY A' DAY A'' DAY A DAY B' DAY B'' DAY B REST
DAY A DAY A' DAY A'' DAY B DAY B' DAY B'' REST
DAY A'' DAY A DAY A' DAY B'' DAY B DAY B' REST
DAY A' DAY A'' DAY A DAY B' DAY B'' DAY B REST