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Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps: Week 1 Monday Tuesday Friday

This document outlines an 8-week strength training program focused on squats. Each week prescribes exercises for Monday, Tuesday and Friday with specific set and repetition schemes. The program progresses each week by increasing weight and decreasing repetitions for the main squat variations, starting with work up sets in week 1 and building to heavier singles, doubles and triples in later weeks. Accessory exercises like good mornings and abs are held constant or varied periodically to support the primary lifts.

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Rocco Lampone
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
281 views

Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps: Week 1 Monday Tuesday Friday

This document outlines an 8-week strength training program focused on squats. Each week prescribes exercises for Monday, Tuesday and Friday with specific set and repetition schemes. The program progresses each week by increasing weight and decreasing repetitions for the main squat variations, starting with work up sets in week 1 and building to heavier singles, doubles and triples in later weeks. Accessory exercises like good mornings and abs are held constant or varied periodically to support the primary lifts.

Uploaded by

Rocco Lampone
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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WEEK 1

MONDAY TUESDAY FRIDAY


Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Back Squats Work up to a Back Squat 3x8 Pause Front Squats Work up to a heavy
heavy double Load the bar to 70% of double
Monday's heavy double.
Good Mornings 2 x 20 Back Hyperextensions 3 x 10
Abs 100 reps GHD Sit-ups 4 x 10

WEEK 2
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Back Squats Work up to a Front Squat 3x8 Pause Back Squats Work up to a
five-rep max Load the bar to 75% of the Pause Front heavy double
for the day Squat from Week 1. Rest no more than 2
minutes between sets.

Good Mornings 3x8 Back Hyperextensions 3 x 10

Abs 100 reps GHD Sit-ups 4 x 10

WEEK 3
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/ Exercise Sets/Reps
Reps
Front Squats Work up Back Squat 3x8 Wide-stance Pause Back Squats Work up to a
to a heavy Load the bar to 75% of the Pause Stand slightly wider than you would heavy triple
double Back Squat from Week 2. Rest no for your back squat. The wider
more than two minutes between stance may result in a slightly higher
sets. than usual pause.
Good Mornings 2 x 20 Back Hyperextensions 4x6
Abs 100 reps GHD Sit-ups 4x6

WEEK 4 (Deload Week)*


MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Back Squats 4x3 Front Squat 4x2 Back Squats 4x5
Load the bar to 80% of your heaviest Load the bar to 70% of you heaviest
front squat from the last three weeks. back squat from the last three weeks.

Good Mornings 3x8 Back Hyperextensions 4x6


Abs 100 reps GHD Sit-ups 4x6
WEEK 5
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Back Squats Work up to a Back Squat 4x4 Pause Front Squats Work up to a
heavy triple Load the bar to 80% of Monday's heavy heavy double
double. Rest no more than two minutes
between sets.
Back Squats 2x5 Front Squats 2x5
Load the bar to 75% Load the bar to 80% of the
of the three-rep two-rep max for the day.
max for the day.
Abs 100 reps Good Mornings 3 x 20

WEEK 6
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Wide Stance Back Work up Front Squats 4x4 Pause Back Squats Work up
Squats to a heavy Load the bar to 70% of your heaviest Begin with sets of three. Increase to a heavy
five-rep front squat from the last five weeks. Rest weight and decrease reps until you single
no more than two minutes between sets. reach a heavy one rep for the day.
Back Squats 2x8 Back Squats 2x5
Load the bar to 75% Load the bar to 75% of today’s
of the five-rep max one rep pause squat.
for the day.
Abs 100 reps Back Hyperextensions 4 x 10

WEEK 7
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Front Squats Work up to a Back Squats 4x5 Pause Back Squats Work up to a
heavy single Load the bar to 75% of the heavy one-rep heavy five-rep
pause back squat from Week 6.

Front Squats 3x5 Back Squats 2x8


Load the bar to 70% Load the bar to 75% of
of the one-rep max the five-rep max of the
for the day. day.
Abs 100 reps

WEEK 8
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Back Squats Work up to a Front Squats 5x5 Pause Back Squats Work up to a
heavy double Load the bar to 75% of the heavy one- heavy triple
rep max front squat from Week 7.

Back Squats 3x5 Back Squats 2x8


Load the bar to 75% Load the bar to 70% of the
of the heavy two- three-rep max for the day.
rep max for the day.
Abs 100 reps Good Mornings 3x8

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