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Weight Lifting Term 2

This document outlines a 7 week training program consisting of 3 workout days per week. Each day focuses on different lifts and exercises at prescribed weights and repetitions. The workouts progress in intensity over the weeks, increasing weight and decreasing repetitions as strength and muscle gains are made.

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541 views2 pages

Weight Lifting Term 2

This document outlines a 7 week training program consisting of 3 workout days per week. Each day focuses on different lifts and exercises at prescribed weights and repetitions. The workouts progress in intensity over the weeks, increasing weight and decreasing repetitions as strength and muscle gains are made.

Uploaded by

api-270512971
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Name

MAX

Bench

Day 1
Dead Lift (Straight Bar)

1
SA DB Bench (1 DB)

2
3

2
3

Squat

%
40%
50%
60%
65%
75%
85%

Reps
5
5
3
5
5
5+
6x5
3x5
3x8
3x5
3x8
3x8EA
3x1
3x8
3x10

Pull-Ups/Chin-Ups
High Pull
75%
BB Row
Jammer
Straight Bar Curl
SL Bridge
Wrist Rolls
Calf Raise
Prisoner Squats (Light weight)

Day 3
1

Reps
5
5
3
5
5
5+
5
5
3
5
5
5+
3x5
3X8EA
3x8
3x8
30 sec
3x8
3x8
3x8

MB ChestPass
SL RDL (Plate)
DB Military
Skull Crushers
Plank
Back Ext
BB Shrugs
Rev Crunch

Day 2
1

%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%

Clean

%
40%
50%
60%
65%
75%
85%

Wide Grip Pullups

Incline Bench

40%
50%
60%
65%
75%
85%

Stab Ball Leg Curl

Front Split Squat

SA DB Military Press

30%
35%
40%
50%
55%
60%

Reps
5
5
3
5
5
5+
4xF
5
5
3
5
5
5+
3x8
5
5
3
5
5
5+
3x8EA

Clean

Incline

Week 1
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
70%
0
80%
0
90%
0
40%
0
50%
0
60%
0
70%
0
80%
0
90%

Week 1
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
70%
0
80%
0
90%
0

75%

Week 1
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
70%
0
80%
0
90%
0
0
0
0
0
0

40%
50%
60%
70%
80%
90%

0
0
0
0
0
0

30%
35%
40%
55%
60%
65%

Reps
5
5
3
3
3
3+
5
5
3
3
3
3+
3x5
3X8EA
3x8
3x8
30 sec
3x8
3x8
3x8

Reps
5
5
3
3
3
3+
6x5
3x5
3x8
3x5
3x8
3x8EA
3x1
3x8
3x10

Reps
5
5
3
3
3
3+
4xF
5
5
3
3
3
3+
3x8
5
5
3
4
4
4+
3x8EA

Squat

Week 2
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
75%
0
85%
0
95%
0
40%
0
50%
0
60%
0
75%
0
85%
0
95%

Week 2
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
75%
0
85%
0
95%
0

75%

Week 2
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
75%
0
85%
0
95%
0
0
0
0
0
0

40%
50%
60%
75%
85%
95%

0
0
0
0
0
0

30%
35%
40%
55%
65%
75%

Vert

Reps
5
5
3
5
3
1+
5
5
3
5
3
1+
3x5
3X8EA
3x8
3x8
30 sec
3x8
3x8
3x8

Reps
5
5
3
5
3
1+
6x5
3x5
3x8
3x5
3x8
3x8EA
3x1
3x8
3x10

Reps
5
5
3
5
3
1+
4xF
5
5
3
5
3
1+
3x8
5
5
3
3
3
3+
3x8EA

Week 3
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0

Week 3
Wt
Reps Tempo
0
0
0
0
0
0
0

Week 3
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Name
MAX

Day 1
Dead Lift

1
DB Incline Bench

2
3

2
3

Squat

Reps
5
5
3
5
5
5+
5
5
3
5
5
5+
3x5
3X8EA
3xF
3X8
3x8EA
3x8EA
20s EA
20 s EA

%
40%
50%
60%
65%
75%
85%

Reps
5
5
3
5
5
5+
6x5
3x5
3x8
3x2
3x8
3x10E
3x8
3x8EA
3x20

Pull-Ups/Chin-Ups
Wide Grip High Pull
75%
DB Row
Jammer (heavy wt & explode)
DB SA Curls
YTI
Calf Raise
Barbell Shrugs
Overhead Sit-Up

Day 3
1

%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%

Jammer
SL RDL (Plate)
Band Push-Ups
Kickbacks
Bird Dog
Shrugs SA DB
Half Dead Bug Hold
Plank SA SL

Day 2
1

Bench

Clean

%
40%
50%
60%
65%
75%
85%

Pullups/chinups

Bench

40%
50%
60%
65%
75%
85%

Stab Ball Leg Curl

DB SL Split Squat

DB Military Press

30%
35%
40%
45%
50%
55%

Reps
5
5
3
5
5
5+
6x10
5
5
3
5
5
5+
3x5
5
5
5
5
5
5+
3x8

Clean

Incline

Week 4
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
65%
0
75%
0
85%
0
40%
0
50%
0
60%
0
65%
0
75%
0
85%

Week 4
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
65%
0
75%
0
85%
0

75%

Week 4
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
65%
0
75%
0
85%
0
0
0
0
0
0

40%
50%
60%
65%
75%
85%

0
0
0
0
0
0

30%
35%
40%
55%
60%
65%

Reps
5
5
3
5
5
5+
5
5
3
5
5
5+
3x5
3X8EA
3xF
3X8
3x8EA
3x8EA
20s EA
20 s EA

Reps
5
5
3
5
5
5+
6x5
3x5
3x8
3x2
3x8
3x10E
3x8
3x8EA
3x20

Reps
5
5
3
5
5
5+
6x10
5
5
3
5
5
5+
3x5
5
5
5
4
4
4+
3x8

Squat

Week 5
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
70%
0
80%
0
90%
0
40%
0
50%
0
60%
0
70%
0
80%
0
90%

Week 5
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
70%
0
80%
0
90%
0

75%

Week 5
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
70%
0
80%
0
90%
0
0
0
0
0
0

40%
50%
60%
70%
80%
90%

0
0
0
0
0
0

30%
35%
40%
55%
65%
75%

Vert

Reps
5
5
3
3
3
3+
5
5
3
3
3
3+
3x5
3X8EA
3xF
3X8
3x8EA
3x8EA
20s EA
20 s EA

Reps
5
5
3
3
3
3+
6x5
3x5
3x8
3x2
3x8
3x10E
3x8
3x8EA
3x20

Reps
5
5
3
3
3
3+
6x10
5
5
3
3
3
3+
3x5
5
5
5
3
3
3+
3x8

Week 6
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
75%
0
85%
0
95%
0
40%
0
50%
0
60%
0
75%
0
85%
0
95%

Week 6
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
75%
0
85%
0
95%
0

75%

Week 6
Wt
Reps Tempo %
0
40%
0
50%
0
60%
0
75%
0
85%
0
95%
0
0
0
0
0
0

40%
50%
60%
75%
85%
95%

0
0
0
0
0
0

30%
35%
40%

Reps
5
5
3
5
3
1+
5
5
3
5
3
1+
3x5
3X8EA
3xF
3X8
3x8EA
3x8EA
20s EA
20 s EA

Reps
5
5
3
5
3
1+
6x5
3x5
3x8
3x2
3x8
3x10E
3x8
3x8EA
3x20

Reps
5
5
3
5
3
1+
5
5
3
5
3
1+
3x5
5
5
5

3x8

Week 7
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0

Week 7
Wt
Reps Tempo
0
0
0
0
0
0
0

Week 7
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

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