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Bodybuilding Program

This document outlines a 4-week advanced bodybuilding program. It provides max lift weights and sets/reps for squats, bench press, deadlifts, and overhead press. Each week focuses on increasing weight and lowering reps over 3-4 sets for the main and accessory lifts across multiple workout days targeting full body. Intensity and volume are tracked and aimed to be progressively increased each week through the accumulation and intensification blocks.

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Alex Tan PL
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
403 views16 pages

Bodybuilding Program

This document outlines a 4-week advanced bodybuilding program. It provides max lift weights and sets/reps for squats, bench press, deadlifts, and overhead press. Each week focuses on increasing weight and lowering reps over 3-4 sets for the main and accessory lifts across multiple workout days targeting full body. Intensity and volume are tracked and aimed to be progressively increased each week through the accumulation and intensification blocks.

Uploaded by

Alex Tan PL
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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ADVANCED BODYBUILDING ACCUMULATION BLOCK

MAXES: Kg True 1RM x Reps


SQUAT: 140.0 140.0 x 1
BENCH: 90.0 90.0 x 1
DEADLIFT: 180.0 180.0 x 1
OHP: 55.0 55.0 x 1
FS: 95.0 95.0 x 1

CATEGORY: WK 1 WK 2

DAY 1 LOAD %1RM RPE

SQUAT Opp Sq 3 x 10 90 65.0% 8 Opp Sq 3


DEADLIFT Opp DL 3 x 10 117.5 65.0% 8 Opp DL 3
ACC SL Variant 3 x 10 8 SL Variant 3
ACC Leg Curl 3 x 12 8 Leg Curl 3
ACC St Calf 3 x 15 8 St Calf 3

DAY 2
BENCH Opp BP 3 x 10 57.5 65.0% 8 Opp BP 3
ACC Hor Push 3 x 10 8 Hor Push 3
ACC Hor Pull 3 x 10 8 Hor Pull 3
ACC Lat Raise 3 x 15 8 Lat Raise 3
ACC Biceps 3 x 15 8 Biceps 3
ACC Triceps 3 x 15 8 Triceps 3
ACC Face Pull 3 x 15 7 Face Pull 3

DAY 3
ACC St LP Variant 3 x 8 8 St LP Variant 3
ACC HH Variant 3 x 8 8 HH Variant 3
ACC St Calf 3 x 10 8 St Calf 3
ACC Ver Push 3 x 10 8 Ver Push 3
ACC Ver Pull 3 x 10 8 Ver Pull 3
ACC Dips 3 x 12 8 Dips 3
ACC Flys 3 x 12 8 Flys 3

DAY 5
SQUAT Squat 3 x 6 112.5 80.0% 9.5 Squat 3
DEADLIFT Deadlif 3 x 6 145 80.0% 9.5 Deadlif 3
ACC Se LP Variant 3 x 10 8 Se LP Variant 3
ACC Leg Ext 3 x 12 8 Leg Ext 3
ACC Se Calf 3 x 12 8 Se Calf 3

DAY 6
BENCH Bench 3 x 6 72.5 80.0% 9.5 Bench 3
ACC Hor Pull 3 x 6 9 Hor Pull 3
OHP OHP 3 x 6 45 80.0% 9 OHP 3
ACC Ver Pull 3 x 6 9 Ver Pull 3
ACC Biceps 3 x 12 8 Biceps 3
ACC Triceps 3 x 12 8 Triceps 3

average intensity: 73.6% average intensity:

%SQ %BN %DL %OP


NL 30% 30% 30% 11%
VOL 32% 21% 42% 6%

180 98
160
96
140
120 94
100
Avg Wt
Lifs

92
80 NL
60 90 AVG WT (i ntens i ty)
40
88
20
0 86
Week
WK 3

LOAD %1RM RPE LOAD %1RM RPE


x9 95 67.5% 8 Opp Sq 3x8 97.5 70.0% 8
x 9 122.5 67.5% 8 Opp DL 3x8 125 70.0% 8
x9 8 SL Variant 3x8 8
x 11 8 Leg Curl 3 x 10 8
x 14 8 St Calf 3 x 13 8

x9 60 67.5% 8 Opp BP 3x8 62.5 70.0% 8


x9 8 Hor Push 3x8 8
x9 8 Hor Pull 3x8 8
x 14 8 Lat Raise 3 x 13 8
x 14 8 Biceps 3 x 13 8
x 14 8 Triceps 3 x 13 8
x 14 7 Face Pull 3 x 13 7

x7 8 St LP Variant 3x6 8
x7 8 HH Variant 3x6 8
x9 8 St Calf 3x8 8
x9 8 Ver Push 3x8 8
x9 8 Ver Pull 3x8 8
x 11 8 Dips 3 x 10 8
x 11 8 Flys 3 x 10 8

x5 115 82.5% 9.5 Squat 3x4 120 85.0% 9.5


x 5 147.5 82.5% 9.5 Deadlif 3x4 152.5 85.0% 9.5
x9 8 Se LP Variant 3x8 8
x 11 8 Leg Ext 3 x 10 8
x 11 8 Se Calf 3 x 10 8

x5 75 82.5% 9.5 Bench 3x4 77.5 85.0% 9.5


x5 9 Hor Pull 3x4 9
x5 45 82.5% 9 OHP 3x4 47.5 85.0% 9
x5 9 Ver Pull 3x4 9
x 11 8 Biceps 3 x 10 8
x 11 8 Triceps 3 x 10 8

average intensity: 76.1% average intensity: 78.6%


WK 4 (Deload)

LOAD %1RM RPE


Opp Sq 2x8 90 65.0% 7
Opp DL 2x8 117.5 65.0% 7
SL Variant 2x8 7
Leg Curl 2 x 10 7
St Calf 2 x 13 7

Opp BP 2x8 57.5 65.0% 7


Hor Push 2x8 7
Hor Pull 2x8 7
Lat Raise 2 x 13 7
Biceps 2 x 13 7
Triceps 2 x 13 7
Face Pull 2 x 13 6

St LP Variant 2x6 7
HH Variant 2x6 7
St Calf 2x6 7
Ver Push 2x6 7
Ver Pull 2x6 7
Dips 2 x 10 7
Flys 2 x 10 7

Squat 2x4 112.5 80.0% 9


Deadlif 2x4 145 80.0% 9
Se LP Variant 2x6 7
Leg Ext 2 x 10 7
Se Calf 2 x 10 7

Bench 3x4 72.5 80.0% 8


Hor Pull 2x4 8
OHP 2x4 45 80.0% 8
Ver Pull 2x4 8
Biceps 2 x 10 7
Triceps 2 x 10 7

average intensity: 73.6%


ADVANCED BODYBUILDING INTENSIFICATION BLOCK

MAXES: Kg True 1RM x Reps


SQUAT: 140.0 140.0 x 1
BENCH: 90.0 90.0 x 1
DEADLIFT: 180.0 180.0 x 1
OHP: 55.0 55.0 x 1

CATEGORY: WK 1 WK 2

DAY 1 LOAD %1RM RPE

SQUAT Squat 3 x 9 95 67.5% 8 Squat 3


DEADLIFT Deadlif 3 x 9 122.5 67.5% 8 Deadlif 3
ACC SL Variant 3 x 9 8 SL Variant 3
ACC Leg Curl 3 x 9 9 Leg Curl 3
ACC St Calf 4 x 9 9 St Calf 4

DAY 2
BENCH Bench 5 x 9 60 67.5% 8 Bench 5
ACC Hor Pull 4 x 9 8 Hor Pull 4
ACC Flys 4 x 11 9 Flys 4
ACC Lat Raise 3 x 14 8 Lat Raise 3
ACC Biceps 3 x 14 9 Biceps 3

DAY 3
ACC LP Variant 3 x 7 7 LP Variant 3
ACC HH Variant 3 x 7 7 HH Variant 3
OHP OHP 3 x 7 37.5 70.0% 7 OHP 3
ACC Ver Pull 3 x 7 7 Ver Pull 3
ACC Dips 3 x 9 8 Dips 3
ACC Triceps 3 x 9 9 Triceps 3
ACC Leg Ext 3 x 9 8 Leg Ext 3
ACC Se Calf 3 x 14 8 Se Calf 3

DAY 5
SQUAT Squat 4 x 5 115 82.5% 9 Squat 4
DEADLIFT Deadlif 4 x 5 147.5 82.5% 9 Deadlif 4
ACC Leg Ext 4 x 7 9 Leg Ext 4
ACC St Calf 4 x 7 9 St Calf 4

DAY 6
BENCH Bench 5 x 5 75 82.5% 9 Bench 5
ACC Hor Pull 4 x 5 9 Hor Pull 4
OHP OHP 4 x 5 45 82.5% 9 OHP 4
ACC Ver Pull 4 x 5 9 Ver Pull 4
ACC Biceps 3 x 11 9 Biceps 3

average intensity: 75.3% average intensity:

%SQ %BN %DL %OP


NL 23% 34% 23% 20%
VOL 28% 26% 36% 10%

250 92

200 90

88
150

Avg Wt
Lifs

86
100 NL
84 AVG WT (intens i ty)
50 82

0 80
Week
WK 3

LOAD %1RM RPE LOAD %1RM RPE


x8 97.5 70.0% 8 Squat 3x7 102.5 72.5% 8
x8 125 70.0% 8 Deadlif 3x7 130 72.5% 8
x8 8 SL Variant 3x7 8
x8 9 Leg Curl 3x7 9
x8 9 St Calf 4x7 9

x8 62.5 70.0% 8 Bench 5x7 65 72.5% 8


x8 8 Hor Pull 4x7 8
x 10 9 Flys 4x9 9
x 13 8 Lat Raise 3 x 12 8
x 13 9 Biceps 3 x 12 9

x6 7 LP Variant 3x5 7
x6 7 HH Variant 3x5 7
x6 40 72.5% 7 OHP 3x5 42.5 75.0% 7
x6 7 Ver Pull 3x5 7
x8 8 Dips 3x7 8
x8 9 Triceps 3x7 9
x8 8 Leg Ext 3x7 8
x 13 8 Se Calf 3 x 12 8

x4 120 85.0% 9 Squat 4x3 122.5 87.5% 9


x4 152.5 85.0% 9 Deadlif 4x3 157.5 87.5% 9
x6 9 Leg Ext 4x5 9
x6 9 St Calf 4x5 9
x4 77.5 85.0% 9 Bench 5x3 80 87.5% 9
x4 9 Hor Pull 4x3 9
x4 47.5 85.0% 9 OHP 4x3 47.5 87.5% 9
x4 9 Ver Pull 4x3 9
x 10 9 Biceps 3x9 9

average intensity: 77.8% average intensity: 80.3%


WK 4 (Deload)

LOAD %1RM RPE


Squat 2x7 95 67.5% 7
Deadlif 2x7 122.5 67.5% 7
SL Variant 2x7 7
Leg Curl 2x7 8
St Calf 2x7 8

Bench 3x7 60 67.5% 7


Hor Pull 2x7 7
Flys 2x9 8
Lat Raise 2 x 12 7
Biceps 2 x 12 8

LP Variant 2x5 6
HH Variant 2x5 6
OHP 2x5 37.5 70.0% 6
Ver Pull 2x5 6
Dips 2x7 7
Triceps 2x7 8
Leg Ext 2x7 7
Se Calf 2 x 12 7

Squat 2x3 115 82.5% 8


Deadlif 2x3 147.5 82.5% 8
Leg Ext 2x5 8
St Calf 2x5 8
Bench 3x3 75 82.5% 8
Hor Pull 2x3 8
OHP 2x3 45 82.5% 8
Ver Pull 2x3 8
Biceps 2x9 8

average intensity: 75.3%


ADVANCED BODYBUILDING TESTING WEEK (Replaces Intensity Week 4)

MAXES: Kg True 1RM x Reps


SQUAT: 140.0 140.0 x 1
BENCH: 90.0 90.0 x 1
DEADLIFT: 180.0 180.0 x 1
OHP: 55.0 55.0 x 1

CATEGORY: WK 4

DAY 1 (OFF) SQUAT BENCH

TRUE
DAY 2 (Deadlif Test) LOAD
%1RM
RPE NL VOL NL VOL

DEADLIFT Deadlif 1x0 152.5 85.0% 10


ACC Leg Curl 3 x 10 7
ACC St Calf 3x8 7

DAY 3 (Bench Test)


BENCH Bench 1x0 77.5 85.0% 10 0 0
ACC Hor Pull 3x8 7
ACC Biceps 3 x 10 7

DAY 4 (OFF)

DAY 5 (Squat Test)


SQUAT Squat 1x0 120 85.0% 10 0 0
ACC Leg Ext 3 x 10 7
ACC Se Calf 3 x 10 7

DAY 6 (OHP Test)


OHP OHP 1x0 47.5 85.0% 10
ACC Ver Pull 3 x 10 7
ACC Triceps 3 x 10 7

average intensity: 85.0% 0 0 0 0


TOT LIFTS 0
%SQ %BN %DL %OP TOT VOL: 0
NL #DIV/0!
#DIV/0! ### ### AVG WT #DIV/0!
VOL #DIV/0! #DIV/0! ### ###
DEADLIFT OHP

NL VOL NL VOL

0 0

0 0

0 0 0 0
ADVANCED BODYBUILDING TESTING WEEK (Replaces Intensity Week 4)

MAXES: Kg True 1RM x Reps


SQUAT: 140.0 140.0 x 1
BENCH: 90.0 90.0 x 1
DEADLIFT: 180.0 180.0 x 1
OHP: 55.0 55.0 x 1

CATEGORY: WK 4
SQUAT BENCH
DAY 1 LOAD %1RM RPE NL VOL NL VOL

ACC LP Variant 2 x 5 6
ACC HH Variant 2 x 5 6
ACC SL Variant 2 x 7 7
ACC Leg Ext 2 x 7 7
ACC Leg Curl 2 x 7 8

DAY 2
OHP OHP 2 x 5 37.5 70.0% 6
ACC Ver Pull 2 x 5 6
ACC Dips 2 x 7 7
ACC Hor Pull 2 x 7 7
ACC Flys 2 x 9 8

DAY 3
SQUAT Squat 3x3 105 75.0% 7 9 945
BENCH Bench 3x3 67.5 75.0% 7 9 607.5
DEADLIFT Deadlif 3x3 135 75.0% 7

DAY 4 & 5 (OFF)

DAY 6 (AMRAP Test)


SQUAT Squat 1x0 120 85.0% 10 0 0
BENCH Bench 1x0 77.5 85.0% 10 0 0
DEADLIFT Deadlif 1x0 152.5 85.0% 10

average intensity: 78.6% 9 945 9 607.5


TOT LIFTS 37
%SQ %BN %DL %OP TOT VOL: 2767.5
NL 24% 24% 24% 24% AVG WT 74.80
VOL 34% 22% 44% 44%
DEADLIFT OHP
NL VOL NL VOL

10 375

9 1215

0 0

9 1215 10 375

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