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Free Fitness Plan: Mass Retraining Guide

This document outlines a 4-week training program with lifting sessions scheduled 3-4 times per week. Each session focuses on different compound lifts targeting major muscle groups like squats, bench press, deadlifts, pullups, and rows. Exercise variations and assistance work are also included each session. Sets, reps, and estimated training weights are prescribed to progress each week. The final week is a taper/intro week to transition to the next training block.

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Luke
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116 views17 pages

Free Fitness Plan: Mass Retraining Guide

This document outlines a 4-week training program with lifting sessions scheduled 3-4 times per week. Each session focuses on different compound lifts targeting major muscle groups like squats, bench press, deadlifts, pullups, and rows. Exercise variations and assistance work are also included each session. Sets, reps, and estimated training weights are prescribed to progress each week. The final week is a taper/intro week to transition to the next training block.

Uploaded by

Luke
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
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Design: Block 1 - Retraining Week of November 4th, 2019 WEEK 1

DAY LIFT SETSXREPS


MONDAY SQUAT 3X5
CHEST SUPPORTED ROW 2X10 @4-5RPE

WEDNESDAY BENCH 3X5


PULLUPS 2X5
BAR CURL 2X10 @4-5RPE

FRIDAY DEADLIFT 4X1


LEG EXTENSION 2X8 @4-5RPE
DB LATERAL RAISE 1X12 @4-5RPE
WEEK 1
WEIGHTS RPE
65

50

70
Design: Block 1 - Retraining Week of November 11th, 2019 WEEK 2
DAY LIFT SETSXREPS
MONDAY SQUAT 3X6
BENCH 3X6
CHEST SUPPORTED ROW 3X10-12 @4-5RPE

WEDNESDAY DEADLIFT 3X1


PULLUPS 3X5
BAR CURL 3X10-12 @4-5RPE

FRIDAY SQUAT 2X2, 1X2 @4-5RPE


BENCH 2X2, 1X2 @4-5RPE
LEG EXTENSION 2X8 @4-5RPE
DB LATERAL RAISE 2X12 @4-5RPE
WEEK 2
WEIGHTS RPE
80
65

60, 80, 100

100
85
Design: Block 1 - Retraining Week of November 18th, 2019 WEEK 3
DAY LIFT SETSXREPS
MONDAY SQUAT 3X7
DEADLIFT 3X1
CHEST SUPPORTED ROW 3X10-12 @4-5RPE

TUESDAY BENCH 3X7


PULLUPS 3X5
BAR CURL 3X10-12 @4-5RPE

THURSDAY SQUAT 3X1


DEADLIFT 3X1
LEG EXTENSION 3X8 @5-7RPE
RDL 2X5 @4-6RPE

FRIDAY BENCH 3X1


SEATED DB MILITARY PRESS 2X10 @5-7RPE
DB LATERAL RAISE 3X12 @4-5RPE
STANDING ALTERNATE DB CURL 2X8-12 @5-7RPE
WEEK 3
WEIGHTS RPE
100
100

85

105, 120, 135


135

90, 95, 97.5


Design: Block 1 - Retraining Week of November 25th, 2019 WEEK 4
DAY LIFT SETSXREPS
MONDAY SQUAT 3X7
DEADLIFT 3X1
CHEST SUPPORTED ROW 3X10-12 @4-5RPE

TUESDAY BENCH 3X7


DB INCLINE BENCH 2X8 @4-6RPE
PULLUPS 3X5
BAR CURL 3X10-12 @4-5RPE

THURSDAY SQUAT 2X1, 1X1 @6-7RPE


DEADLIFT 1X1 @6-7RPE
LEG EXTENSION 3X8 @5-7RPE
RDL 2X5 @4-6RPE

FRIDAY BENCH 2X1, 1X1 @6-7RPE


SEATED DB MILITARY PRESS 3X10 @5-7RPE
DB LATERAL RAISE 3X12 @4-5RPE
STANDING ALTERNATE DB CURL 3X8-12 @5-7RPE
WEEK 4
WEIGHTS RPE
100, 100, 105
105

90

120, 130 (180)


135 (190)

90, 95, 105


Design: Block 1 - Retraining Week of December 2nd - 27th, 2019
DAY LIFT
MONDAY BENCH
SEATED DB MILITARY
DB FLY

TUESDAY SQUAT
DEADLIFT
PULLUPS
SEAL ROW (W)
BAR CURL
LEG EXTENSION

THURSDAY BENCH
CLOSE GRIP BENCH
STANDING DB LATERAL RAISE
EZ BAR TRICEPS

FRIDAY SQUAT
DEADLIFT
RDL
CHINUPS
LAT PULLDOWN
DB BILATERAL INCLINE CURL
WEEKS 5-8 (Use Video to Progress from Wk. 5 to 6, 6 to 7, and 7 to 8)
SETSXREPS WEIGHTS
3X8 @5-8RPE
3X10-15 @6-8RPE
2X10-15 @5-8RPE

3X8 @6-8RPE
3X1 @70-80% OF NEW PROJECTED MAX
BODYWEIGHT X 20 TOTAL REPS
3 sets using weight you can do for 20, stop each set at 5-7RPE
3X15 @6-8RPE
3X15 @7-9RPE

4X4 @6-8RPE, 1X1 @8RPE


3X3 @6-8RPE
4X8 @6-8RPE
3X8-12 @7-9RPE

4X4 @6-8RPE, 1X1 @8RPE


3X1 @80-90% OF NEW PROJECTED MAX
2X8 @6-8RPE
X20
4X8 @6-8RPE
3X8-12 @7-9RPE
6, 6 to 7, and 7 to 8)
RPE
Design: TAPER/iNTRO MICROCYCLE Week of December 30th, 2019
DAY LIFT
MONDAY SQUAT
BENCH
DEADLIFT
SEATED DB MILITARY

WEDNESDAY SQUAT
BENCH
PULLUPS
SEAL ROW (W)
BAR CURL

FRIDAY SQUAT
BENCH
STANDING DB LATERAL RAISE
LAT PULLDOWN
DB BILATERAL INCLINE CURL
WEEK 9 - TAPER/INTRO FOR FIRST REAL TRAINING BLOCK
SETSXREPS WEIGHTS
3X5 @5, 6, 7RPE
3X5 @5, 6, 7RPE
3X1 @80% OF PROJECTED MAX
3X10-15 @6-8RPE

3X1 @75% OF PROJECTED MAX


3X1 @75% OF PROJECTED MAX
BODYWEIGHT X 20 TOTAL REPS
3 sets using weight you can do for 20, stop each set at 5-7RPE
3X15 @6-8RPE

3X3 @5-7RPE
3X3 @5-7RPE
4X8 @6-8RPE
4X8 @6-8RPE
3X8-12 @7-9RPE
AINING BLOCK
RPE
Design: Block 2 - Real Training Again January 6th - February 1st, 2020
DAY LIFT
MONDAY BENCH
SEATED DB MILITARY
DB FLY
DB TRICEPS EXTENSION

TUESDAY SQUAT
DEADLIFT
PULLUPS
SEAL ROW (W)
BAR CURL
LEG EXTENSION

WEDNESDAY BENCH
CLOSE GRIP BENCH
DB BENCH
DB LATERAL RAISE

THURDAY SQUAT
HACK SQUAT
CHINUPS
LAT PULLDOWN
STANDING ALTERNATE DB HAMMER CURL

FRIDAY BENCH
CLOSE GRIP BENCH
SEATED MILITARY PRESS
EZ TRICEPS EXTENSION
DB PUSHUPS

SATURDAY SQUAT
DEADLIFT
RDL
INCLINE ROW
BAR CURL
DB BILATERAL INCLINE CURL
WEEKS 10-13 (Use Video to Progress from Wk. 10 to 11, 11 to 12, and 12 to 13)
SETSXREPS WEIGHTS
4X8 @6-8RPE
4X12-15 @6-8RPE
3X10-15 @5-8RPE
3X10-15 @5-8RPE

4X8 @6-8RPE
4X1 @80% OF NEW PROJECTED MAX
BODYWEIGHT X 20 TOTAL REPS
4 sets using weight you can do for 20, stop each set at 7-9RPE
4X15 @6-8RPE
3X15 @7-9RPE

4X5 @6-9RPE
3 SETS WITH 95KG, STOP @8-9RPE
4X8 @6-8RPE
3 SETS WITH 25s STOP EACH SET AT 8RPE

4X5 @6-9RPE
3X8 @6-8RPE
X30
4X8 @6-8RPE
3X10 @6-8RPE

X2 @8-9RPE, 3X2 @87.5% of double


3X3 @7-9RPE
5X6 @7-9RPE
3 SETS WITH 10KG PER SIDE, STOP EACH SET @8-9RPE
2 SETS TO NEAR FAILURE

X2 @8-9RPE, 3X2 @87.5% of double


3X1 @85%
3X8 @6-8RPE
5X6-8 @8-10RPE
4X8 @7-9RPE
3X8-12 @7-9RPE
1, 11 to 12, and 12 to 13)
RPE

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