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Warm Up 47.5 Reps Weight

This document outlines a 4-week strength training program with a deload week. It provides the exercises, reps, and weights for each week. The exercises are military press, deadlift, bench press, and squat. The reps and weight gradually increase each week before decreasing for the deload week. It also includes a 1 rep max formula to estimate 1 repetition maximum lifts.

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JimWendler531
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43 views

Warm Up 47.5 Reps Weight

This document outlines a 4-week strength training program with a deload week. It provides the exercises, reps, and weights for each week. The exercises are military press, deadlift, bench press, and squat. The reps and weight gradually increase each week before decreasing for the deload week. It also includes a 1 rep max formula to estimate 1 repetition maximum lifts.

Uploaded by

JimWendler531
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 XLSX, PDF, TXT or read online on Scribd
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Warm up

47.5

Reps Weight
1x5 20
1x5 25
1x3 30

1 Rep Max Formula

Wt x R x 0.0333 + Wt = Est 1 Rep Max.


Week 1 Week 2 Week 3 Week 4 Deload

Military Military Military Military


47.5 47.5 47.5 47.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 32.5 3 35 5 37.5 5 20
5 37.5 3 40 3 42.5 5 25
5 or more 42.5 3 or more 45 1 or more 47.5 5 30

Deadlift Deadlift Deadlift Deadlift


140 140 140 140
Reps Weight Reps Weight Reps Weight Reps Weight
5 92.5 3 100 5 105 5 57.5
5 105 3 112.5 3 120 5 70
5 or more 120 3 or more 127.5 1 or more 135 5 85

Bench Bench Bench Bench


60 60 60 60
Reps Weight Reps Weight Reps Weight Reps Weight
5 40 3 42.5 5 45 5 25
5 45 3 50 3 52.5 5 30
5 or more 52.5 3 or more 55 1 or more 57.5 5 37.5

Squat Squat Squat Squat


90 90 90 90
Reps Weight Reps Weight Reps Weight Reps Weight
5 60 3 65 5 67.5 5 37.5
5 67.5 3 72.5 3 77.5 5 45
5 or more 77.5 3 or more 82.5 1 or more 87.5 5 55
Week 1 Week 2 Week 3 Week 4 Deload

Military Military Military Military


50 50 50 50
Reps Weight Reps Weight Reps Weight Reps Weight
5 32.5 3 35 5 37.5 5 20
5 37.5 3 40 3 42.5 5 25
5 or more 42.5 3 or more 45 1 or more 47.5 5 30

Deadlift Deadlift Deadlift Deadlift


145 145 145 145
Reps Weight Reps Weight Reps Weight Reps Weight
5 95 3 102.5 5 110 5 60
5 110 3 117.5 3 125 5 72.5
5 or more 125 3 or more 132.5 1 or more 140 5 87.5

Bench Bench Bench Bench


62.5 62.5 62.5 62.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 42.5 3 45 5 47.5 5 25
5 47.5 3 50 3 55 5 32.5
5 or more 55 3 or more 57.5 1 or more 60 5 37.5

Squat Squat Squat Squat


92.5 92.5 92.5 92.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 62.5 3 65 5 70 5 37.5
5 70 3 75 3 80 5 47.5
5 or more 80 3 or more 85 1 or more 90 5 57.5
Week 1 Week 2 Week 3 Week 4 Deload

Military Military Military Military


52.5 52.5 52.5 52.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 35 3 37.5 5 40 5 22.5
5 40 3 42.5 3 45 5 27.5
5 or more 45 3 or more 47.5 1 or more 50 5 32.5

Deadlift Deadlift Deadlift Deadlift


147.5 147.5 147.5 147.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 97.5 3 105 5 112.5 5 60
5 112.5 3 120 3 127.5 5 75
5 or more 127.5 3 or more 135 1 or more 142.5 5 90

Bench Bench Bench Bench


65 65 65 65
Reps Weight Reps Weight Reps Weight Reps Weight
5 42.5 3 47.5 5 50 5 27.5
5 50 3 52.5 3 57.5 5 32.5
5 or more 57.5 3 or more 60 1 or more 62.5 5 40

Squat Squat Squat Squat


95 95 95 95
Reps Weight Reps Weight Reps Weight Reps Weight
5 62.5 3 67.5 5 72.5 5 40
5 72.5 3 77.5 3 82.5 5 47.5
5 or more 82.5 3 or more 87.5 1 or more 92.5 5 57.5

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