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Advanced Strength Training Plan

The document outlines a full-body strength training program consisting of 3 sets of exercises per muscle group. It provides details on warm-up sets, working sets, reps, load in kilograms, percentage of 1 rep max, rating of perceived exertion, and rest periods between sets and exercises. The program includes compound lifts such as deadlifts, squats, presses, and rows as well as isolation exercises like curls and calf raises.

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Dormamun Strange
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166 views1 page

Advanced Strength Training Plan

The document outlines a full-body strength training program consisting of 3 sets of exercises per muscle group. It provides details on warm-up sets, working sets, reps, load in kilograms, percentage of 1 rep max, rating of perceived exertion, and rest periods between sets and exercises. The program includes compound lifts such as deadlifts, squats, presses, and rows as well as isolation exercises like curls and calf raises.

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

Exercise Warm-up Sets Working Sets Reps Load (kg) %1RM RPE Rest

Deadlift 4 3 5 47.5 80% N/A 3-4 min


Sumo box squat or pause high-bar squat 2 2 8 N/A 7 2-3 min
Pull-through 0 3 12-15 N/A 9 1-2 min
Leg curl 1 3 6-8 N/A 9 1-2 min
Standing calf raise 1 3 8-10 N/A 9 1-2 min
Barbell bench press 3 2 7 15 77.5% N/A 3-4 min
Chin-up 1 3 8-10 N/A 8 2-3 min
Standing arnold dumbbell press 1 2 10-12 N/A 9 2-3 min
Chest-supported dumbbell row 1 2 12-15 N/A 9 1-2 min
Face pull 0 2 15-20 N/A 10 1-2 min
Dumbbell lateral raise 0 3 15-20 N/A 10 1-2 min
Concentration bicep curl 0 3 12-15 N/A 10 1-2 min
Low-bar back squat 4 3 7 37.5 75% N/A 3-4 min
Good morning 2 2 10-12 N/A 7 2-3 min

Leg extension 1 3 12-15 N/A 9 1-2 min


Standing calf raise 0 3 15-20 N/A 10 1-2 min
Banded lateral walk or hip abduction 0 3 15-20 N/A 10 1-2 min
V sit-up 0 3 12-15 N/A 10 1-2 min
Overhead press / push press 3 3 3/3 7.5 82.5% N/A 3-4 min
Single-arm lat pulldown 1 2 10-12 N/A 9 2-3 min
Dumbbell incline press 2 2 12 N/A 8 2-3 min
Pendlay row 1 2 10 N/A 7 1-2 min
Pec flye 0 3 15-20 N/A 10 1-2 min
A1. Incline shrug 1 2 15-20 N/A 10 30sec
A2. Bent over reverse dumbbell flye 1 2 15-20 N/A 10 30sec
Barbell skull crusher 1 2 8-10 N/A 10 1-2 min
2" block pull 4 2 4 N/A 8 4-5 min

Bulgarian split squat 1 2 12 N/A 7 2-3 min

Barbell 45° hyperextension or hip thrust 1 2 8-10 N/A 7 1-2 min


Seated calf raise 0 3 15-20 N/A 9 1-2 min
Hanging leg raise 0 3 10-12 N/A 8 1-2 min
Neck flexion/extension (optional) 1 3 12/12 N/A 8 1-2 min
"Flat-back" barbell bench press 3 3 10 N/A 7 2-3 min

Eccentric-accentuated pull-up 1 2 AMRAP N/A 10 2-3 min


Weighted dip 2 2 10 N/A 8 2-3 min
Single-arm row 1 2 10-12 N/A 9 1-2 min
Barbell or EZ bar curl 1 3 12-15 N/A 9 1-2 min
Lean-away lateral raise 0 2 30 N/A 10 1-2 min
Bicycle crunch 0 2 10-12 N/A 9 1-2 min

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