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Week 1 (7/27) : Wednesday Friday Sunday

The document outlines a 9 week strength training program consisting of 3 phases: a loading phase, deload week, and intensity phase. Each week includes workouts on Wednesday, Friday, and Sunday. Workouts consist of 5 exercises (squats, bench press, rows, shoulder press, pull-ups) performed for 5 sets of 5 reps during the loading phase, with lower reps and weights during deload weeks. The intensity phase increases weight while lowering reps to 3 sets of 3 reps.

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216 views9 pages

Week 1 (7/27) : Wednesday Friday Sunday

The document outlines a 9 week strength training program consisting of 3 phases: a loading phase, deload week, and intensity phase. Each week includes workouts on Wednesday, Friday, and Sunday. Workouts consist of 5 exercises (squats, bench press, rows, shoulder press, pull-ups) performed for 5 sets of 5 reps during the loading phase, with lower reps and weights during deload weeks. The intensity phase increases weight while lowering reps to 3 sets of 3 reps.

Uploaded by

Fotache Bogdan
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Week 1 (7/27) Wednesday Friday Sunday

Squat 0
Bench
Rows
Shoulder Press
Pull ups
Deadlift
Week 2 (8/3) Wednesday Friday Sunday
Squat 0
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 3 (8/10) Wednesday Friday Sunday


Squat 0
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 4 (8/17) Wednesday Friday Sunday


Squat 0
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 5 (8/24) Wednesday Friday Sunday


Squat
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 6 (8/31) Wednesday Friday Sunday


Squat
Bench
Rows
Shoulder Press
Pull ups
Deadlift
Week 7 (9/7) Wednesday Friday Sunday
Squat
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 8 (9/14) Wednesday Friday Sunday


Squat
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 9 (9/21) DFHT LOADING Week 10 (9/28)


Wednesday Upper Reps Wednesday
Decline Dumb: 3 x 10
Incline Dumb: 3 x 8
JS Rows: 5x5
Bar Shrugs: 3 x 8-10
High Pulls: 3x8
Skullcrush: 3 x 10-12
Inc. Curls: 2x8
Hammers: 2 x 8-10

Thursday Lower Reps Thursday


Oly. Squats: 5 x 5,pyramid
Goodmorning: 3x5
Pullthroughs: 3 x 10-12
Ham. Curls: 2 x 10-12
Leg Press: 2 x 10-12
Abs Work: 5 x 10
Calves: DC Style

Saturday Upper Reps Saturday


Flat Bench: 5x5
Board Press: 1 x 5 (max)
S. Military: 4 x 10
Dips: 3 x 8-10
Pullups: 5 x failure
Rev. P-downs: 3 x 10-12
Barbell Curls: 2-3 x 8

Sunday Lower Reps Sunday


Oly. Squats: 3 x 5, 1 x 10
Rack Deads: 3 x 5-8
Pullthroughs: 3 x 10-12
Ham. Curls: 2 x 10
Leg Press: 2 x 10
Wt. Hypers: 2 x 10-12
Abs Work: 5 x 10
Calves: DC Style

Week 11 (10/5) DFHT Deload Week 12 (10/12)


Wednesday Upper Reps Wednesday
Decline Dumb: 4 x 10
Incline Dumb: 3 x 8-10
JS Rows: 5x5

Thursday Lower Reps Thursday


Oly. Squats: 5 x 5,pyramid
Goodmorning: 3 x 5

Saturday Upper Reps Saturday


Flat Bench: 5x5
CloseGrip: 1 x 5 (max)
S. Military: 4 x 10

Sunday Lower Reps Sunday


Front Squats: 3 x 5, 1 x 10
Rack Deads: 3 x 5-8
Comments
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Comments:
Wednesday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat)(same weight)
JS Rows 5x5 (1x5 pyramid)
Accessory (skullcrushers: 2x8)

Friday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats
Standing Military Press 5x5 (same weight)
Pull ups 5x5 (weighted)
Deadlifts 5x5 (same weight)
Accessory (barbell curls: 2x8)

Sunday:

Olympic Squats 5x5 (1x5 pyramid)


Benching 5x5 (incline)(1x5 pyramid)
JS Rows 5x5 (same weight)
Accessory (weighted dips: 2x8)

Loading (Volume) Phase


*Everything is 5x5

Deload Week
*Everything is 3x3, 1x3 dropping Friday squats

Intensity Phase
*Everything is 3x3, dropping Friday squats
*3x3, 1x3 Records Set for each exercise

Deload Week
*Everything is 3x3, 1x3 dropping Friday squats

Dual Factor Hypertrophy Training


*Loading Phase: 2 Weeks
*Increase all weights used for second week.
Dual Factor Hypertrophy Training
*Deloading Phase: 1-2 Weeks
*Week 2 is optional depending on state of recovery.
*Keep weight the same as Week 10

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