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Start Koef. Squat Bench OHP Deadlift

This document outlines a 6-week strength training program with exercises like squats, bench press, overhead press, and deadlifts. It provides the sets, reps and weights for each exercise on three training days per week. The goals are to increase weights over time while maintaining adequate volume, as shown by the weekly tonnage totals, to drive progressive strength gains. Assistance exercises like rows, pullups and flys are included to support the main lifts.

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tzuvela99
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© © All Rights Reserved
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Download as xlsx, pdf, or txt
157 views8 pages

Start Koef. Squat Bench OHP Deadlift

This document outlines a 6-week strength training program with exercises like squats, bench press, overhead press, and deadlifts. It provides the sets, reps and weights for each exercise on three training days per week. The goals are to increase weights over time while maintaining adequate volume, as shown by the weekly tonnage totals, to drive progressive strength gains. Assistance exercises like rows, pullups and flys are included to support the main lifts.

Uploaded by

tzuvela99
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
Download as xlsx, pdf, or txt
Download as xlsx, pdf, or txt
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START

Koef.

SQUAT
BENCH
OHP
DEADLIFT

SQUAT
BENCH

Day 1
5x5
110
5x5
80

Assistance
Assistance
Assistance
Assistance

1x5
130

1 Row
2 Pullup
3 Dips
4 Abs

Tonnage

Biceps
Side/rev fly
Hyper ext
Abs
5400

111.5%
107.5%
108.5%
100.0%

WEEK 2
Day 3
1x5
125
1x1
90

3x5
55

OHP
DEADLIFT

WEEK 1
Day 2
2x5
90

110
80
55
130

5x3
105
BB row
Pulldown
Dips
Abs

1725

Day 1
5x5
115

5x5
55
1x5
140
Row
Pullup
Side/rev fly
Abs

2290

4950

6500
6000
5500
5000
4500
4000
3500
3000
2500
2000
1500
1

6500
6000
5500
5000
4500

6000
5500
5000
4500
2500
2300
2100
1900
1700
1500
3000
2800
2600
2400
2200
2000

Increase
5
5
5
10

WEEK 2
Day 2
2x5
90
3x5
70

Biceps
Dips
Hyper ext
Abs

SETSxREPS
5

Day 3
1x5
130

1x1
60
5x3
110
BB row
Pulldown
Side/rev fly
Abs

1950

2360

Day 1
5x5
120
5x5
85

WEEK 3
Day 2
2x5
95

WEEK 4
Day 3
1x5
135
1x2
95

Day 1
5x5
125

3x5
55
1x5
150
Row
Pullup
Dips
Abs

Biceps
Side/rev fly
Hyper ext
Abs
5875

1775

5x5
60
1x5
160

5x3
115
BB row
Pulldown
Dips
Abs

Row
Pullup
Side/rev fly
Abs

2590

10

5425

11

12

WEEK 4
Day 2
2x5
100
3x5
75

Day 3
1x5
140

2125

11

Day 1
5x5
130
5x5
90

1x2
70
5x3
120
BB row
Pulldown
Side/rev fly
Abs

Biceps
Dips
Hyper ext
Abs

12

WEEK 5
Day 2
2x5
105

WEEK 6
Day 3
1x5
145
1x3
100

Day 1
5x5
135

3x5
60
1x5
170
Row
Pullup
Dips
Abs

2640

13

Biceps
Side/rev fly
Hyper ext
Abs
6350

5x3
125
BB row
Pulldown
Dips
Abs

1950

14

5x5
65
1x5
180
Row
Pullup
Side/rev fly
Abs

2900

15

5900

16

17

WEEK 6
Day 2
2x5
110
3x5
80

Biceps
Dips
Hyper ext
Abs

Day 3
1x5
150

1x3
75
5x3
130
BB row
Pulldown
Side/rev fly
Abs

2300

17

2925

18

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