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Strength Training Program

This document outlines a 5 week strength training program. Each week focuses on legs, push, and pull exercises split over two sessions. The first session of each week establishes a new 1, 3, or 5 rep max on a main lift. Subsequent exercises are done in a hypertrophy rep range with RPE based progression. The program aims to progressively increase strength on major lifts over 5 weeks while building muscle through supplemental exercises.

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Sardar Rayan Khan
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2K views12 pages

Strength Training Program

This document outlines a 5 week strength training program. Each week focuses on legs, push, and pull exercises split over two sessions. The first session of each week establishes a new 1, 3, or 5 rep max on a main lift. Subsequent exercises are done in a hypertrophy rep range with RPE based progression. The program aims to progressively increase strength on major lifts over 5 weeks while building muscle through supplemental exercises.

Uploaded by

Sardar Rayan Khan
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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DUP PROGRAM

SET YOUR CURRENT PB'S


Squat Max 315
Bench Max 365
Deadlift Max 675
OHP Max 205

Week 1 Week 2 Week 3


LEGS #1 LEGS #1 LEGS #1
Squat 5 rep Max 270 Squat 1 rep Max 300 Squat

Squat 4x12 205 Squat 4x4 270 Squat


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
Reverse
PUSH #1 Hyper Raise
PUSHor#1 Raise
PUSHor#1
Bench 1 rep Max 345 Bench 3 rep Max 330 Bench

Bench 4x4 310 Bench 4x8 275 Bench


Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals

Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 3 rep Max 610 Deadlift 1 rep Max 640 Deadlift

Deadlift 4x6 540 Deadlift 4x2 610 Deadlift


Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg
Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated
* Add weight on pull ups as needed *Hammer
Stiff LegCurl
Deads should be done from a 2-3" *Hammer
Stiff LegCurl
Deads should be done from a
deficit deficit
LEGS #2 LEGS #2 LEGS #2
Squat 3 rep Max 285 Squat 5 rep Max 270 Squat

Squat 4x8 235 Squat 4x12 205 Squat


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges

Glute Ham Raise or 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham
Reverse
PUSH #2 Hyper Raise
PUSHor#2 Raise
PUSHor#2
OHP 5 rep Max 175 OHP 1 rep Max 195 OHP

OHP 4x12 140 OHP 4x4 180 OHP


BB Incline Bench 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9 BB Incline
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher

PULL #2 PULL #2 PULL #2


Deadlift 1 rep Max 640 Deadlift 5 rep Max 575 Deadlift

Deadlift 4x2 625 Deadlift 4x10 505 Deadlift


Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl

Seated Hammer Curl 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated
* Add weight on pull ups as needed *Hammer
Stiff LegCurl
Deads should be done from a 2-3" Hammer Curl
deficit
Week 4 Week 5
LEGS #1 LEGS #1
3 rep Max 285 Squat 5 rep Max 270 Squat 1 rep Max 305

4x8 235 Squat 4x12 210 Squat 4x4 270


3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Raise
PUSHor#1 Raise
PUSHor#1
5 rep Max 310 Bench 1 rep Max 350 Bench 3 rep Max 335

4x12 235 Bench 4x4 310 Bench 4x8 275


3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1 extensions
PULL #1
5 rep Max 575 Deadlift 3 rep Max 620 Deadlift 1 rep Max 650

4x10 475 Deadlift 4x6 545 Deadlift 4x2 615


3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift Deadlift
3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
f Leg Deads should be done from a 2-3" Hammer Curlon pull ups as needed
* Add weight *Hammer
Stiff LegCurl
Deads should be done from a 2-3"
it deficit
LEGS #2 LEGS #2
1 rep Max 300 Squat 3 rep Max 290 Squat 5 rep Max 270

4x4 270 Squat 4x8 240 Squat 4x12 210


3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9

3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9

3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9
Raise
PUSHor#2 Raise
PUSHor#2
3 rep Max 185 OHP 5 rep Max 175 OHP 1 rep Max 200

4x8 160 OHP 4x12 140 OHP 4x4 180


3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4 RPE 8-9
3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9

PULL #2 PULL #2
3 rep Max 610 Deadlift 1 rep Max 650 Deadlift 5 rep Max 585

4x6 555 Deadlift 4x2 630 Deadlift 4x10 515


3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9

3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9

3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9

3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9

3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9

3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9
Hammer Curlon pull ups as needed
* Add weight *Hammer
Stiff LegCurl
Deads should be done from a 2-3"
deficit
Week 6 Week 7 Week 8
LEGS #1 LEGS #1 LEGS #1
Squat 3 rep Max 290 Squat 5 rep Max 275 Squat 1 rep Max

Squat 4x8 240 Squat 4x12 210 Squat 4x4


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#1 Raise
PUSHor#1 Raise
PUSHor#1
Bench 5 rep Max 315 Bench 1 rep Max 360 Bench 3 rep Max

Bench 4x12 235 Bench 4x4 320 Bench 4x8


Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10

Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 5 rep Max 585 Deadlift 3 rep Max 630 Deadlift 1 rep Max

Deadlift 4x10 480 Deadlift 4x6 555 Deadlift 4x2


Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10 RPE 8-9 Stiff Leg 3x10
Deadlift Deadlift Deadlift
Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Curl Hammer Curlon pull ups as needed
* Add weight *Hammer
Stiff LegCurl
Deads should be done from a 2-3"
deficit
LEGS #2 LEGS #2 LEGS #2
Squat 1 rep Max 305 Squat 3 rep Max 295 Squat 5 rep Max

Squat 4x4 270 Squat 4x8 245 Squat 4x12


Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10

Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg

Glute Ham 3x10 RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise
PUSHor#2 Raise
PUSHor#2 Raise
PUSHor#2
OHP 3 rep Max 190 OHP 5 rep Max 180 OHP 1 rep Max

OHP 4x8 160 OHP 4x12 140 OHP 4x4


BB Incline 3x8 RPE 8-9 BB Incline 3x12 RPE 8-9 BB Incline 3x4
DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9 extensions
Skull Crusher 3x10

PULL #2 PULL #2 PULL #2


Deadlift 3 rep Max 625 Deadlift 1 rep Max 660 Deadlift 5 rep Max

Deadlift 4x6 565 Deadlift 4x2 630 Deadlift 4x10


Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10 RPE 8-9 Stiff LDL 3x10

Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10

Yates Row 3x10 RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10

Shrugs 3x10 RPE 8-9 Shrugs 3x10 RPE 8-9 Shrugs 3x10

Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10 RPE 8-9 Barbell Curl 3x10

Seated 3x10 RPE 8-9 Seated 3x10 RPE 8-9 Seated 3x10
Hammer Curl Hammer Curlon pull ups as needed
* Add weight *Hammer
Stiff LegCurl
Deads should be done from a 2-3"
deficit
Week 9
LEGS #1
310 Squat 3 rep Max 295

275 Squat 4x8 245


RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each leg RPE 8-9

RPE 8-9 Glute Ham 3x10 RPE 8-9


Raise
PUSHor#1
340 Bench 5 rep Max 320

280 Bench 4x12 245


RPE 8-9 Push Press 3x12 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9


Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

RPE 8-9 Skull Crusher 3x10 RPE 8-9

RPE 8-9 DB tricep 3x10 RPE 8-9


extensions
PULL #1
660 Deadlift 5 rep Max 595

630 Deadlift 4x10 485


RPE 8-9 Stiff Leg 3x10 RPE 8-9
Deadlift
RPE 8-9 Pull Ups 3x8-10 RPE 8-9

RPE 8-9 Yates Row 3x10 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Seated 3x10 RPE 8-9


ould be done from a 2-3" Hammer Curl

LEGS #2
275 Squat 1 rep Max 310

210 Squat 4x4 275


RPE 8-9 Romanian DL 3x10 RPE 8-9

RPE 8-9 Lunges 3x10 each leg RPE 8-9

RPE 8-9 Glute Ham 3x10 RPE 8-9


Raise
PUSHor#2
200 OHP 3 rep Max 190

185 OHP 4x8 165


RPE 8-9 BB Incline 3x8 RPE 8-9
RPE 8-9 DB Laterals 3x10 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9


Dips
RPE 8-9 DB tricep 3x10 RPE 8-9
RPE 8-9 extensions
Skull Crusher 3x10 RPE 8-9

PULL #2
595 Deadlift 3 rep Max 630

520 Deadlift 4x6 570


RPE 8-9 Stiff LDL 3x10 RPE 8-9

RPE 8-9 Pull Ups 3x8-10 RPE 8-9

RPE 8-9 Yates Row 3x10 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Barbell Curl 3x10 RPE 8-9

RPE 8-9 Seated 3x10 RPE 8-9


ould be done from a 2-3" Hammer Curl

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