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12 Week Program Block 2

This document outlines a 12-week strength and size training program divided into 4-week blocks. It provides the exercises, sets, reps, and progression in weight or intensity for each workout over the 4 weeks. For each day, the lifts are listed along with the intended percentage of 1RM and notes on technique variations or rep schemes. The workouts focus on Olympic lifts, squats and presses, and include assistance exercises for arms and shoulders. The program aims to progressively increase weight and challenge over its 12 weeks.

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Brian Chen
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2K views2 pages

12 Week Program Block 2

This document outlines a 12-week strength and size training program divided into 4-week blocks. It provides the exercises, sets, reps, and progression in weight or intensity for each workout over the 4 weeks. For each day, the lifts are listed along with the intended percentage of 1RM and notes on technique variations or rep schemes. The workouts focus on Olympic lifts, squats and presses, and include assistance exercises for arms and shoulders. The program aims to progressively increase weight and challenge over its 12 weeks.

Uploaded by

Brian Chen
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

The Gentleman & The Meathead 12 Week Strength & Size Project

Block 2, Weeks 5-8

Day 1 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3 Wk4 Weight used: Notes:
High Hang Snatch 2x4 60% 63% 66% 70%
1x3 65% 68% 69% 73%
1x3 70% 73% 75% 77%
High Hang Clean 1x3 60% 63% 66% 70%
2x3 65% 68% 69% 73%
1x3 70% 73% 75% 77%
Push Press+Jerk 4x2+1 AHAP AHAP AHAP AHAP As heavy as
possible. The Jerk
will be the limiter
Back Squat 4x8 70% 73% 76% 79%

Floor Press+Pendlay Row 3x10+10 8RPE 8RPE 8RPE 8RPE

Day 2 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3 Wk4 Weight used: Notes:
Power Snatch+OHS 3x1+3 65% 70% 75% 80%

Clean Pull+Muscle Clean 3x2+2 AHAP AHAP AHAP AHAP Muscle clean will
be the limiter
Front Squat 3x1 83% 86% 89% 91%

Snatch Pull 3x5 95% 100% 105% 110% Of Snatch 1rm

Lateral Raise+Bent-over fly 3x12+12 8RPE 8RPE 8RPE 8RPE

Day 3 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3 Wk4 Weight used: Notes:
Below-Knee Snatch 2x3 70% 73% 76% 79%
2x2 75% 78% 81% 84%
Below-Knee Clean 2x3 70% 73% 76% 79%
2x2 75% 78% 81% 84%
Back Squat 4x6 75% 80% 83% 86%

Sit-ups+Back Extension 3x12+12 8RPE 8RPE 8RPE 8RPE Legs on bench for
sit-ups
Weight behind
head for BE

Day 4 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3 Wk4 Weight used: Notes:
Snatch 3x1 88% 91% 94% 97%

Clean & Jerk 3x1 88% 91% 94% 97%

Front Squat 4x3 85% 88% 92% 95%


1xAMRAP
Slight Incline Bench Press+DB Row 3x10+10/arm 8RPE 8RPE 8RPE 8RPE Put two 45lb or 25kg
plates under bench
Barbell Curl+Hammer Curl 4x10+10 8RPE 8RPE 8RPE 8RPE

Tricep Extensions+Lateral Raises 5x12+12 8RPE 8RPE 8RPE 8RPE

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