The following is a strength training program I put together using information from TNation.com and other resources, including training phases I have completed in the past. I based my program around the 4 core lifts and I started it this past Monday (Oct.20). I hope to see and increase in my 1RM by the end of this phase, and I will likely repeat this over again for another 6 weeks, changing up the accessory exercises.
NEW TRAINING PHASE: STRENGTH
- 4 days / week with an optional 5th day
- Main lifts – Deadlift, Bench, Squat, Military Press
- Duration – 6 weeks (maybe 7)
Monday- Deadlift
Tueday – Bench Press
Wednesday – OFF
Thursday – Squat
Friday – OFF (or 5th)
Saturday – Military Press
Sunday – OFF (or 5th)
| Sets x Reps | |||
| WK | Core | Accessory | Total Reps |
| 1 | 5 x 8 @ 65% 1RM | 3 x 6,6,6* | 100 |
| 2 | 5 x 7 @ 70% 1RM | 3 x 6,6,8* | 103 |
| 3 | 5 x 6 @ 75% 1RM | 3 x 6,8,8* | 104 |
| 4 | 5 x 5 @ 80% 1RM | 3 x 8,8,8* | 105 |
| 5 | 5 x 4@ 85% 1RM | 3 x 8,8,10* | 108 |
| 6 | 5 x 3 @ 90% 1RM | 3 x 8,10,10* | 109 |
*Last set is a dropset for the last exercise only; dropping the weight by 30% then performing the same number of reps.
Week 7 – 5 x 1 @ 105 % RM ?
Accessory Exercises – 2 compound (1 bilateral, 1 unilateral), 1 isolation / lift
Deadlift – Chin-ups, 1-Arm DB Rows, BB Stiff Legged Deadlifts, Push-ups**
Bench – Incline DB Press, Crush Press (Flat), Pullover, Hip Thrust**
Squat – Front Squat, Split Squat, Hip Adduction, DB Upright Row**
Military – Arnold Press, Lateral Raise (cable), Bent Rear Delt Rows (BB), Inverted Row**
**Last exercise; 1-2 sets; 8-12 reps; not coming close to failure, goal is to stimulate muscles for frequency value.
Optional 5th day: Arms, weak spots.
ABS: 3 exercises performed circuit style 2-3 times / week.
Shape180 