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Strength Program

This document outlines a 4-day strength training program with a 3-week cycle for the main lifts of bench press, back squats, conventional deadlift, and sumo deadlift. Each cycle progresses the weight and reps over 3 weeks before a deload week with lighter weight and higher reps. The program also includes various accessory exercises each day to support the main lifts.

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Dormamun Strange
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338 views1 page

Strength Program

This document outlines a 4-day strength training program with a 3-week cycle for the main lifts of bench press, back squats, conventional deadlift, and sumo deadlift. Each cycle progresses the weight and reps over 3 weeks before a deload week with lighter weight and higher reps. The program also includes various accessory exercises each day to support the main lifts.

Uploaded by

Dormamun Strange
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

Bench Press 1 Rep Max 110 90 % of 1RM 100

Week 1 65 x 5 reps 75 x 5 reps 85 x 5 to failure


Week 2 70 x 3 reps 80 x 3 reps 90 x3 to failure
Week 3 75 x 5 reps 85 x 3 reps 95 x 1 to failure
Deload Week Week 4 40 x 5 reps 50 x 5 reps 60 x 5 reps
Deadlift 1 Rep Max 260 90 % of 1RM 235

Week 1 155 x 5 reps 175 x 5 reps 200 x 5 to failure


Week 2 165 x 3 reps 190 x 3 reps 210 x3 to failure
Week 3 175 x 5 reps 200 x 3 reps 225 x 1 to failure
Deload Week Week 4 95 x 5 reps 120 x 5 reps 140 x 5 reps
SQUAT 1 Rep Max 170 90 % of 1RM 155

Week 1 100 x 5 reps 115 x 5 reps 130 x 5 to failure


Week 2 110 x 3 reps 125 x 3 reps 140 x3 to failure
Week 3 115 x 5 reps 130 x 3 reps 145 x 1 to failure
Deload Week Week 4 60 x 5 reps 80 x 5 reps 95 x 5 reps
Deadlift (Sumo) 1 Rep Max 200 90 % of 1RM 180

Week 1 115 x 5 reps 135 x 5 reps 155 x 5 to failure


Week 2 125 x 3 reps 145 x 3 reps 160 x3 to failure
Week 3 135 x 5 reps 155 x 3 reps 170 x 1 to failure
Deload Week Week 4 70 x 5 reps 90 x 5 reps 110 x 5 reps

Day 1 Day 3
Main Lift(s) Main Lift(s)
▪ Deadlift (Conventional) ▪ Bench Press (Flat)
▪ Bench Press (Flat) Accessory Lifts
Accessory Lifts ▪ Incline Dumbbell Press
▪ Pull-ups ▪ Triceps
▪ Biceps ▪ Shoulder Press
▪ Lat Pull Down
Day 2 Day 4
Main Lift(s) Main Lift(s)
▪ Back Squats (Low Bar) ▪ Deadlift (Sumo)
Accessory Lifts ▪ Back Squats
▪ Bulgarian Split Squats Accessory Lifts
▪ Abductors/Adductors ▪ Scapular Pull Down
▪ Leg Press ▪ Barbell Rows
▪ Face Pulls

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