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  • Strength Q Program

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    Kristina Požgaj
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    The document outlines a 10-week strength training program divided into legs, pull, and push days. Each week increases the weight and decreases reps for core lifts like squat, bench press, and deadlift. Week 11 introduces a strength, bulk, and definition (SBD) phase with heavy singles and triples across the main lifts to peak strength.

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    Strength q Program

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    The document outlines a 10-week strength training program divided into legs, pull, and push days. Each week increases the weight and decreases reps for core lifts like squat, bench press, and deadlift. Week 11 introduces a strength, bulk, and definition (SBD) phase with heavy singles and triples across the main lifts to peak strength.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    0 views11 pages

    Strength Q Program

    Uploaded by

    Kristina Požgaj
    The document outlines a 10-week strength training program divided into legs, pull, and push days. Each week increases the weight and decreases reps for core lifts like squat, bench press, and deadlift. Week 11 introduces a strength, bulk, and definition (SBD) phase with heavy singles and triples across the main lifts to peak strength.

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    © All Rights Reserved
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    of 11

    WEEK 1

    LEGS #1
    Squat 3x5@7 (67,5-72,5)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60-65kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #1
    Deadlift 3x6@7 (70)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 2

    LEGS #1
    Squat 4x5@7 (67,5-72,5)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 4x6@7 (70)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60-65kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 3

    LEGS #1
    Squat 3x5@8 (72,5-75)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 4x6@8 (72,5-75)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60-65kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 3

    LEGS #1
    Squat 4x5@8 (72,5-75)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 4x6@8 (72,5-75)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60-65kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 5

    LEGS #1
    Squat 2x6@6 (67,5)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 2x6@6 (70)
    Biceps
    Lat Pulldown
    Sjedeći row
    Triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 6

    LEGS #1
    Squat 1x1@6 (72,5)
    Squat 4x5@6 (67,5)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 1x1@6 (82,5)
    Deadlift 3x5@6 (70-72,5)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 7

    LEGS #1
    Squat 1x1@6 (80)
    Squat 4x5@6 (67,5)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 1x1@7 (85)
    Deadlift 3x5@6 (70-72,5)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 8

    LEGS #1
    Squat 1x1@8 (82,5)
    Squat 4x5@6 (67,5)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 1x1@8 (87,5)
    Deadlift 3x5@6 (70-72,5)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 9

    LEGS #1
    Squat 1x1@8 (82,5)
    Squat 4x5@7 (70)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 1x1@8 (87,5)
    Deadlift 3x5@7 (75)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 10

    LEGS #1
    Squat 1x1@8 (82,5)
    Squat 3x3@8 (77,5-80)
    Bench
    Unilateral leg press
    Calves/Ekstenzije/Fleksija

    PULL #1
    Deadlift 1x1@8 (87,5)
    Deadlift 3x3@8 (82,5)
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press

    REST

    LEGS #2
    Squat 4x4x60kg
    Romanian deadlift
    Bench
    Ekstenzija/leg press

    PULL #2
    Deadlift 4x3x65kg
    Biceps
    Lat Pulldown
    Sjedeći row/triceps

    PUSH #2
    Bench
    Triceps
    Lateral fly
    Chest press
    WEEK 11

    SBD
    S 1x1@8 (82,5)
    B 1x1@8
    D 1x1@8 (87,5)

    SBD
    S 1x1@7 (080
    B 1x1@7
    D 1x1@7 (85)

    SBD
    S 3x1@8, 9, 10
    B 3x1@8
    D 3x1@8, 9, 10

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