Professional Documents
Culture Documents
Bodybuilding - Beyond The Basics by Alberto Nunez
Bodybuilding - Beyond The Basics by Alberto Nunez
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range):
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Days 3-4 High Rep Isolation Work Progression Scheme in both the 10-15 rep range
*Until you get 3 sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range and rebuild, this is ca
week 1 – Back Squats – 155lbs x 10, 10, 10
week 2 – Back Squats – 155lbs x 11, 11, 10
week 3 – Back Squats – 155lbs x 12, 12, 10
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 155lbs x 14, 13, 12
week 6 – Back Squats – 155lbs x 15, 15, 14
week 7 – Back Squats – 155 lbs x 15, 15, 15
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 165lbs x 13, 12, 11
week 10 – Back Squats – 165lbs x 14, 14, 13
week 11 – Back Squats – 165lbs x 15, 14, 14
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Week 1 Week 2
Week 1 Week 2
Days 1-2 Compound Progression Scheme (use this example for exercises in the 6-10 rep range):
week 1 – Back Squats – 185lbs x 10, 10, 10
week 2 – Back Squats – 205lbs x 8, 8, 8
week 3 – Back Squats – 215lbs x 6, 6, 6
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 195lbs x 10, 10, 10
week 6 – Back Squats – 215lbs x 8, 8, 8
week 7 – Back Squats – 225 lbs x 6, 6, 6
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 200lbs x 10, 10, 10
week 10 – Back Squats – 220lbs x 8, 8, 8
week 11 – Back Squats – 230lbs x 6, 6, 6
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
art at the bottom of the rep range and rebuild, this is called double progression
at the bottom of the rep range and rebuild, this is called double progression
at the bottom of the rep range and rebuild, this is called double progression
ntain it, stick with that exercise for a while.
hit bottom of rep range
Week 3 Week 4 (Deload) Week 5
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Lower Body Focus Example
This setup is for a bodybuilder who decides to focus on their lower body, along with quadriceps, chest, and shoulders
This setup focuses primarily on the lower body due to the first 2 of the 3 training days being lower body days
The setup emphasizes the quadriceps due to the fact that the first 2 of 3 movements on all lower body days target the quadriceps
Glutes and hamstrings are less of a priority as they are not the first movement on any lower body day
Calves are of the least prioritized in this split because they are the last movement on all lower body days
This setup doesn't focus primarily on upper body because upper body is not trained first, but is trained last during the week
Chest and shoulders are of the most importance because they are hit first on both upper body days
Shoulders are prioritized as they are the first muscle isolation movement done on both upper body days
Back is not as much of a priority as it’s not hit as early in the day as the chest and shoulders
Biceps are of least prioritized in this split because they are the last on both upper body days
Regardless of focus Big Six movements are always hit first and isolation work follows
Lift Tracking Sheet and Progression
Day 1 (Lower) Sets Rep Range
Leg Press 4 6-10
Trap Bar Deadlift 4 6-10
Leg Extensions 3 12-15
Lying Leg Curls 3 12-15
Standing Calves Machine 3 12-15
Day 2 (Upper) Sets Rep Range
Incline Dumbbell Press 4 6-10
Shoulder Press Machine 4 6-10
Dumbbell Row 4 8-12
Single Arm Pulldown 4 8-12
Lateral Raise with Dumbbells 3 12-15
Rear Delt Machine 3 12-15
Dumbbell Skullcrusher 3 12-15
Dumbbell Curls 3 12-15
Day 3 (Lower) Sets Rep Range
Leg Press 3 10-15
Trap Bar Deadlift 3 10-15
Leg Extensions 2 15-20
Lying Leg Curls 2 15-20
Standing Calves Machine 2 15-20
Day 4 (Upper) Sets Rep Range
Incline Dumbbell Press 3 10-15
Shoulder Press Machine 3 10-15
Dumbbell Row 3 10-15
Single Arm Pulldown 3 10-15
Rear Delt Machine 2 15-20
Lateral Raise with Dumbbells 2 15-20
Dumbbell Skullcrusher 2 15-20
Dumbbell Curls 2 15-20
Day 5 Sets Rep Range
- -
- -
- -
- -
- -
- -
Progression Notes Below
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range):
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Days 3-4 High Rep Isolation Work Progression Scheme in both the 10-15 rep range
*Until you get 3 sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range and rebuild, this is ca
week 1 – Back Squats – 155lbs x 10, 10, 10
week 2 – Back Squats – 155lbs x 11, 11, 10
week 3 – Back Squats – 155lbs x 12, 12, 10
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 155lbs x 14, 13, 12
week 6 – Back Squats – 155lbs x 15, 15, 14
week 7 – Back Squats – 155 lbs x 15, 15, 15
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 165lbs x 13, 12, 11
week 10 – Back Squats – 165lbs x 14, 14, 13
week 11 – Back Squats – 165lbs x 15, 14, 14
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Week 1 Week 2
Days 1-2 Compound Progression Scheme (use this example for exercises in the 6-10 rep range):
week 1 – Back Squats – 185lbs x 10, 10, 10
week 2 – Back Squats – 205lbs x 8, 8, 8
week 3 – Back Squats – 215lbs x 6, 6, 6
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 195lbs x 10, 10, 10
week 6 – Back Squats – 215lbs x 8, 8, 8
week 7 – Back Squats – 225 lbs x 6, 6, 6
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 200lbs x 10, 10, 10
week 10 – Back Squats – 220lbs x 8, 8, 8
week 11 – Back Squats – 230lbs x 6, 6, 6
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
art at the bottom of the rep range and rebuild, this is called double progression
at the bottom of the rep range and rebuild, this is called double progression
ntain it, stick with that exercise for a while.
hit bottom of rep range
at the bottom of the rep range and rebuild, this is called double progression
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Upper Body Focus Example
This setup is for a bodybuilder who decides to focus on their upper body, along with glutes, hamstrings, and upper back musculature
This setup focuses primarily on the upper body due to the frist 2 out of the 3 training days are upper body days
The setup emphasizes the upper back muscle groups due to the first 2 out of 3 movements target the upper back muscle groups
Chest and shoulders are less of a priority as they are not the first movement hit on any upper body day
Delts are of least prioritized in this split because they are the last movement on all days
This setup doesn't focus primarily on the lower body because the lower body is not trained first, but is trained last during the week
Glutes and hamstrings are of the most importance because they are hit first on all lower body days
Hamstrings are prioritized as they are the first muscle isolation movement done on both lower body days
Quadriceps are the least prioritized in this split because they are the last movement on all days
Regardless of focus Big Six movements are always hit first and isolation work follows
Lift Tracking Sheet and Progression
Day 1(Upper) Sets Rep Range Example
Lat Pulldown(Overhand Grip) 4 8-12 140 x 12, 12, 12, 12
Machine Row 4 8-12 175 x 12, 12, 12, 12
Barbell Bench Press 4 6-10 185 x 10, 10, 10, 10
Military Press 4 6-10 125 x 10, 10, 10, 10
Biceps Curl Machine 3 12-15 50 x 15, 13, 12
Triceps Extension w/Rope 3 12-15 65 x 15, 15, 14
Lateral Raise with Dumbbells 3 12-15 15 x 14, 12, 12
Rear Delt Machine 3 12-15 60 x 13, 12, 12
Day 2 (Lower) Sets Rep Range
Sumo Deadlift 4 6-10
Hack Squat 4 6-10
Single-leg Leg Curls 3 12-15
Calves on Machine 3 12-15
Single-leg Leg Extensions 3 12-15
Day 3(Upper) Sets Rep Range Example
Lat Pulldown(Overhand Grip) 3 10-15 120 x 15, 15, 14
Machine Row 3 10-15 140 x 15, 14, 12
Barbell Bench Press 3 10-15 150 x 14, 14, 13
Military Press 3 10-15 115 x 14, 12, 11
Biceps Curl Machine 2 15-20 40 x 17, 16
Triceps Extension w/Rope 2 15-20 55 x 19, 18
Lateral Raise with Dumbbells 2 15-20 12 x 18, 16
Rear Delt Machine 2 15-20 50 x 16, 15
Day 4 (Lower) Sets Rep Range
Sumo Deadlift 3 10-15
Hack Squat 3 10-15
Single-leg Leg Curls 2 15-20
Calves on Machine 2 15-20
Single-leg Leg Extensions 2 15-20
Day 5 Sets Rep Range
- -
- -
- -
- -
- -
- -
Progression Notes Below
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range): Days 1-2 Compound Progression Scheme (use this example for exercises in the 6-10 rep r
week 1 – DB Row – 85lbs x 12, 12, 12 week 1 – Back Squats – 185lbs x 10, 10, 10
week 2 – DB Row – 90lbs x 10, 10, 10 week 2 – Back Squats – 205lbs x 8, 8, 8
week 3 – DB Row – 95lbs x 8, 8, 8 week 3 – Back Squats – 215lbs x 6, 6, 6
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 5 – DB Row – 90lbs x 12, 12, 12 week 5 – Back Squats – 195lbs x 10, 10, 10
week 6 – DB Row – 95lbs x 10, 10, 10 week 6 – Back Squats – 215lbs x 8, 8, 8
week 7 – DB Row – 100lbs x 8, 8, 8 week 7 – Back Squats – 225 lbs x 6, 6, 6
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 9 – DB Row –95lbs x 12, 12, 12 week 9 – Back Squats – 200lbs x 10, 10, 10
week 10 – DB Row – 100lbs x 10, 10, 10 week 10 – Back Squats – 220lbs x 8, 8, 8
week 11 – DB Row – 105lbs x 8, 8, 8 week 11 – Back Squats – 230lbs x 6, 6, 6
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing
Days 3-4 High Rep Isolation Work Progression Scheme in both the 10-15 rep range
*Until you get 3 sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range and rebuild, this is called double progression
week 1 – Back Squats – 155lbs x 10, 10, 10
week 2 – Back Squats – 155lbs x 11, 11, 10
week 3 – Back Squats – 155lbs x 12, 12, 10
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 155lbs x 14, 13, 12
week 6 – Back Squats – 155lbs x 15, 15, 14
week 7 – Back Squats – 155 lbs x 15, 15, 15
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 165lbs x 13, 12, 11
week 10 – Back Squats – 165lbs x 14, 14, 13
week 11 – Back Squats – 165lbs x 15, 14, 14
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
und Progression Scheme (use this example for exercises in the 6-10 rep range):
ats – 185lbs x 10, 10, 10
ats – 205lbs x 8, 8, 8
uats – 215lbs x 6, 6, 6
reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
uats – 195lbs x 10, 10, 10
uats – 215lbs x 8, 8, 8
uats – 225 lbs x 6, 6, 6
reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
uats – 200lbs x 10, 10, 10
quats – 220lbs x 8, 8, 8
quats – 230lbs x 6, 6, 6
y reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range): Days 1-2 Compound Progression Scheme (use this example for exercises in the 6-10 rep r
week 1 – DB Row – 85lbs x 12, 12, 12 week 1 – Back Squats – 185lbs x 10, 10, 10
week 2 – DB Row – 90lbs x 10, 10, 10 week 2 – Back Squats – 205lbs x 8, 8, 8
week 3 – DB Row – 95lbs x 8, 8, 8 week 3 – Back Squats – 215lbs x 6, 6, 6
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 5 – DB Row – 90lbs x 12, 12, 12 week 5 – Back Squats – 195lbs x 10, 10, 10
week 6 – DB Row – 95lbs x 10, 10, 10 week 6 – Back Squats – 215lbs x 8, 8, 8
week 7 – DB Row – 100lbs x 8, 8, 8 week 7 – Back Squats – 225 lbs x 6, 6, 6
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 9 – DB Row –95lbs x 12, 12, 12 week 9 – Back Squats – 200lbs x 10, 10, 10
week 10 – DB Row – 100lbs x 10, 10, 10 week 10 – Back Squats – 220lbs x 8, 8, 8
week 11 – DB Row – 105lbs x 8, 8, 8 week 11 – Back Squats – 230lbs x 6, 6, 6
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing
Days 3-4 High Rep Isolation Work Progression Scheme in both the 10-15 rep range
*Until you get 3 sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range and rebuild, this is called double progression
week 1 – Back Squats – 155lbs x 10, 10, 10
week 2 – Back Squats – 155lbs x 11, 11, 10
week 3 – Back Squats – 155lbs x 12, 12, 10
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 155lbs x 14, 13, 12
week 6 – Back Squats – 155lbs x 15, 15, 14
week 7 – Back Squats – 155 lbs x 15, 15, 15
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 165lbs x 13, 12, 11
week 10 – Back Squats – 165lbs x 14, 14, 13
week 11 – Back Squats – 165lbs x 15, 14, 14
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
und Progression Scheme (use this example for exercises in the 6-10 rep range):
ats – 185lbs x 10, 10, 10
ats – 205lbs x 8, 8, 8
uats – 215lbs x 6, 6, 6
reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
uats – 195lbs x 10, 10, 10
uats – 215lbs x 8, 8, 8
uats – 225 lbs x 6, 6, 6
reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
uats – 200lbs x 10, 10, 10
quats – 220lbs x 8, 8, 8
quats – 230lbs x 6, 6, 6
y reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range): Days 1-2 Compound Progression Scheme (use this example for exercises in the 6-10 rep r
week 1 – DB Row – 85lbs x 12, 12, 12 week 1 – Back Squats – 185lbs x 10, 10, 10
week 2 – DB Row – 90lbs x 10, 10, 10 week 2 – Back Squats – 205lbs x 8, 8, 8
week 3 – DB Row – 95lbs x 8, 8, 8 week 3 – Back Squats – 215lbs x 6, 6, 6
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 5 – DB Row – 90lbs x 12, 12, 12 week 5 – Back Squats – 195lbs x 10, 10, 10
week 6 – DB Row – 95lbs x 10, 10, 10 week 6 – Back Squats – 215lbs x 8, 8, 8
week 7 – DB Row – 100lbs x 8, 8, 8 week 7 – Back Squats – 225 lbs x 6, 6, 6
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 9 – DB Row –95lbs x 12, 12, 12 week 9 – Back Squats – 200lbs x 10, 10, 10
week 10 – DB Row – 100lbs x 10, 10, 10 week 10 – Back Squats – 220lbs x 8, 8, 8
week 11 – DB Row – 105lbs x 8, 8, 8 week 11 – Back Squats – 230lbs x 6, 6, 6
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing
Days 3-4 High Rep Isolation Work Progression Scheme in both the 10-15 rep range
*Until you get 3 sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range and rebuild, this is called double progression
week 1 – Back Squats – 155lbs x 10, 10, 10
week 2 – Back Squats – 155lbs x 11, 11, 10
week 3 – Back Squats – 155lbs x 12, 12, 10
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 155lbs x 14, 13, 12
week 6 – Back Squats – 155lbs x 15, 15, 14
week 7 – Back Squats – 155 lbs x 15, 15, 15
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 165lbs x 13, 12, 11
week 10 – Back Squats – 165lbs x 14, 14, 13
week 11 – Back Squats – 165lbs x 15, 14, 14
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
on Scheme (use this example for exercises in the 6-10 rep range):
by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
s by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range): Days 1-2 Compound Progression Scheme (use this example for exercises in the 6-10 rep r
week 1 – DB Row – 85lbs x 12, 12, 12 week 1 – Back Squats – 185lbs x 10, 10, 10
week 2 – DB Row – 90lbs x 10, 10, 10 week 2 – Back Squats – 205lbs x 8, 8, 8
week 3 – DB Row – 95lbs x 8, 8, 8 week 3 – Back Squats – 215lbs x 6, 6, 6
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 5 – DB Row – 90lbs x 12, 12, 12 week 5 – Back Squats – 195lbs x 10, 10, 10
week 6 – DB Row – 95lbs x 10, 10, 10 week 6 – Back Squats – 215lbs x 8, 8, 8
week 7 – DB Row – 100lbs x 8, 8, 8 week 7 – Back Squats – 225 lbs x 6, 6, 6
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 9 – DB Row –95lbs x 12, 12, 12 week 9 – Back Squats – 200lbs x 10, 10, 10
week 10 – DB Row – 100lbs x 10, 10, 10 week 10 – Back Squats – 220lbs x 8, 8, 8
week 11 – DB Row – 105lbs x 8, 8, 8 week 11 – Back Squats – 230lbs x 6, 6, 6
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing
Days 3-4 High Rep Isolation Work Progression Scheme in both the 10-15 rep range
*Until you get 3 sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range and rebuild, this is called double progression
week 1 – Back Squats – 155lbs x 10, 10, 10
week 2 – Back Squats – 155lbs x 11, 11, 10
week 3 – Back Squats – 155lbs x 12, 12, 10
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 155lbs x 14, 13, 12
week 6 – Back Squats – 155lbs x 15, 15, 14
week 7 – Back Squats – 155 lbs x 15, 15, 15
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 165lbs x 13, 12, 11
week 10 – Back Squats – 165lbs x 14, 14, 13
week 11 – Back Squats – 165lbs x 15, 14, 14
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
und Progression Scheme (use this example for exercises in the 6-10 rep range):
ats – 185lbs x 10, 10, 10
ats – 205lbs x 8, 8, 8
uats – 215lbs x 6, 6, 6
reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
uats – 195lbs x 10, 10, 10
uats – 215lbs x 8, 8, 8
uats – 225 lbs x 6, 6, 6
reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
uats – 200lbs x 10, 10, 10
quats – 220lbs x 8, 8, 8
quats – 230lbs x 6, 6, 6
y reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range):
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
Days 3-4 High Rep Isolation Work Progression Scheme in both the 10-15 rep range
*Until you get 3 sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range and rebuild, this is ca
week 1 – Back Squats – 155lbs x 10, 10, 10
week 2 – Back Squats – 155lbs x 11, 11, 10
week 3 – Back Squats – 155lbs x 12, 12, 10
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 155lbs x 14, 13, 12
week 6 – Back Squats – 155lbs x 15, 15, 14
week 7 – Back Squats – 155 lbs x 15, 15, 15
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 165lbs x 13, 12, 11
week 10 – Back Squats – 165lbs x 14, 14, 13
week 11 – Back Squats – 165lbs x 15, 14, 14
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
work follows
Days 1-2 Compound Progression Scheme (use this example for exercises in the 6-10 rep range):
week 1 – Back Squats – 185lbs x 10, 10, 10
week 2 – Back Squats – 205lbs x 8, 8, 8
week 3 – Back Squats – 215lbs x 6, 6, 6
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – Back Squats – 195lbs x 10, 10, 10
week 6 – Back Squats – 215lbs x 8, 8, 8
week 7 – Back Squats – 225 lbs x 6, 6, 6
week 8 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 9 – Back Squats – 200lbs x 10, 10, 10
week 10 – Back Squats – 220lbs x 8, 8, 8
week 11 – Back Squats – 230lbs x 6, 6, 6
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
art at the bottom of the rep range and rebuild, this is called double progression
at the bottom of the rep range and rebuild, this is called double progression
at the bottom of the rep range and rebuild, this is called double progression
ntain it, stick with that exercise for a while.
hit bottom of rep range
Week 4 (Deload) Week 5 Week 6