BODYWEIGHT 100 PLEASE NOTE: ENTER THE 1RM’S YOU ACHIEVED IN PROGRAM 1.
BE
CONSERVATIVE WITH YOUR 1RM SELECTION. IF THE 1RM SELECTED
GENDER Male HAD A BREAKDOWN IN TECHNIQUE OR WAS A “GRIND”, PLEASE
SELECT A LIGHTER WEIGHT. PLEASE NOTE: BE CAREFUL NOT TO
LOW BAR BACK SQUAT 1RM 100 B
ADJUST THE CELLS IN THE PHASES. IF THE WEIGHTS YOU ARE LIFTING Male
ARE TOO HEAVY, REDUCE THE WEIGHT, REMEMBER - TECHNIQUE IS
CONVENTIONAL DEADLIFT 1RM 100 B
EVERYTHING. Female
FLAT PAUSED BENCH PRESS 1RM 100 I
PROGRAM 2: PHASE 1
Day 1 - Squat
Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4
(2 SETS)
A Low Bar Back Squat 4 8 4 - 5 Minutes 60.0 65.0 70.0 75.0
B Tempo Front Squat - 3 second negative 4 5 4 - 5 Minutes 40.0 45.0 50.0 55.0
Day 2 - Competition Bench Press
Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4
(2 SETS)
A1 Comp Grip Bench Press - Touch n Go 4 8 2 - 3 Minutes 62.5 67.5 72.5 77.5
A2 Pronated Mid Grip Chin Up - Band Assisted 4 8 2 - 3 Minutes
B1 Low Incline Dumbbell Press 4 8 90 - 120 Seconds
B2 Seated Cable Row - Neutral Grip 4 8 90 - 120 Seconds
C Dumbbell External Rotation 4 8 (each arm) 90 - 120 Seconds
Day 3 - Deadlift
Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4
(2 SETS)
A High Deficit Conventional Deadlift 4 8 5 Minutes 60.0 65.0 70.0 75.0
B Lying Hamstring Curl - toes down 4 8 2 Minutes
Day 4 - Incline Bench Press
Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4
(2 SETS)
A1 Incline Mid Grip Bench Press 4 8 2 - 3 Minutes
A2 Barbell Bent Over Row 4 8 2 - 3 Minutes
B1 Seated Dumbbell Shoulder Press 4 8 90 - 120 Seconds
B2 One Arm Row 4 8 (each arm) 90 - 120 Seconds
C Rope Face Pull 4 8 90 - 120 Seconds
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