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Comprehensive Strength Training Plan

This document outlines a 7-week workout program consisting of 3 lifting days per week. Each day includes 3 supersets of 2 exercises each, with the first exercise performed for the listed sets and reps before moving to the second exercise of that superset. Exercises include squats, deadlifts, presses, rows, and more. Weights and reps are progressively overloaded each week to promote strength gains over the course of the program.

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akljoanna95
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85 views11 pages

Comprehensive Strength Training Plan

This document outlines a 7-week workout program consisting of 3 lifting days per week. Each day includes 3 supersets of 2 exercises each, with the first exercise performed for the listed sets and reps before moving to the second exercise of that superset. Exercises include squats, deadlifts, presses, rows, and more. Weights and reps are progressively overloaded each week to promote strength gains over the course of the program.

Uploaded by

akljoanna95
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

EXERCISE SETS REPS/TIME

LOW INTENSITY CARDIO (ROW, SKI, BIKE, ETC.) 1 3 MIN


THORACIC EXTENSIONS ON FOAM ROLLER 1 30 SEC
CAT COWS 1 30 SEC
FROG STRETCH 1 30 SEC
CHILDS POSE + LAT STRETCH 1 30 SEC
DOWNWARD FACING DOG + ANKLE ROCKERS 1 30 SEC
PIGEON STRETCH 1 30 SEC
WORLD'S GREATEST STRETCH 1 5/SIDE
HIP FLEXOR STRETCH 1 30 SEC/SIDE
HAMSTRING REACH STRETCH 1 30 SEC/SIDE
1 RM EXERCISE RPE: Rate of perceived exertion. A measure of how difficult a set was on a
200 BARBELL BACK SQUAT with 10 meaning muscular failure was achieved.
220 CONVENTIONAL DEADLIFT
SEATED SHOULDER PRESS Add an abs exercise in each superset (select from sheet "Abs Exercises")
146 BARBELL BENCH PRESS

DAY 1 WEEK 1 WEEK 2


SUPERSET EXERCISE NAME SETS REPS WEIGHT/RPE SETS REPS
BARBELL BACK SQUAT 5 170 3
SS1 - A 1 1
BARBELL BENCH PRESS 1 140 3
BARBELL BACK SQUAT 12 130 8
SS1 - B 4 4
BARBELL BENCH PRESS 4 125 8
LAT PULL DOWN 10 RPE 8 10
SS2 3 3
ROMANIAN DEADLIFT 10 RPE 7 10
STANDING CALF RAISE 10 RPE 8 10
SS3 3 3
ASSISTED DIPS 8 RPE 7 8

DAY 2 WEEK 1 WEEK 2


SUPERSET EXERCISE NAME SETS REPS WEIGHT/RPE SETS REPS
CONVENTIONAL DEADLIFT 3 200 1
SS1 - A 1 1
SEATED SHOULDER PRESS 5 0 1
CONVENTIONAL DEADLIFT 6 185 2
SS1 - B 4 4
SEATED SHOULDER PRESS 12 0 4
SEATED CABLE ROW 12 RPE 8 12
SS2 3 3
LEG EXTENSION 12 RPE 8 12
CABLE CHEST FLIES 12 RPE 8 12
SS3 3 3
PREACHER BAR SKULL CRUSHER 12 RPE 8 12

DAY 3 WEEK 1 WEEK 2


SUPERSET EXERCISE NAME SETS REPS WEIGHT/RPE SETS REPS
REAR FOOT ELEVATED SPLIT SQUAT 10 RPE 8 10
SS1 3 3
DUMBBELL INCLINE CHEST PRESS 12 RPE 8 4
BARBELL HIP THRUST 12 RPE 8 12
SS1 3 3
FACE PULL 12 RPE 8 12
LYING LEG CURL 10 RPE 8 10
SS2 3 3
DUMBBELL LATERAL RAISES 10 RPE 8 10
w difficult a set was on a 1-10 scale,

sheet "Abs Exercises")

WEEK 2 WEEK 3 WEEK 4 WEEK 5


WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS
180 1 190 5 170
1 1 1
130 5 125 1 140
150 4 170 12 130
4 4 4
110 12 95 4 125
RPE 8 10 RPE 8 10 RPE 8
3 3 3
RPE 7 10 RPE 7 10 RPE 7
RPE 8 10 RPE 8 10 RPE 8
3 3 3
RPE 7 8 RPE 7 8 RPE 7

WEEK 2 WEEK 3 WEEK 4 WEEK 5


WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS
210 1 210 5 185
1 1 1
0 3 0 5 0
205 2 200 10 165
4 4 4
0 8 0 12 0
RPE 8 12 RPE 8 12 RPE 8
3 3 3
RPE 8 12 RPE 8 12 RPE 8
RPE 8 12 RPE 8 12 RPE 8
3 3 3
RPE 8 12 RPE 8 12 RPE 8

WEEK 2 WEEK 3 WEEK 4 WEEK 5


WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS
RPE 8 10 RPE 8 10 RPE 8
3 3 3
RPE 8 8 RPE 8 12 RPE 8
RPE 8 12 RPE 8 12 RPE 8
3 3 3
RPE 8 12 RPE 8 12 RPE 8
RPE 8 10 RPE 8 10 RPE 8
3 3 3
RPE 8 10 RPE 8 10 RPE 8
WEEK 5 WEEK 6 WEEK 7
REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE
3 180 1 190 5 175
1 1
3 130 5 125 1 140
8 150 4 170 12 130
4 4
8 110 12 95 4 125
10 RPE 8 10 RPE 8 10 RPE 8
3 3
10 RPE 7 10 RPE 7 10 RPE 7
10 RPE 8 10 RPE 8 10 RPE 8
3 3
8 RPE 7 8 RPE 7 8 RPE 7

WEEK 5 WEEK 6 WEEK 7


REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE
5 185 3 200 3 200
1 1
1 0 3 0 5 0
6 180 2 200 6 180
4 4
4 0 8 0 12 0
12 RPE 8 12 RPE 8 12 RPE 8
3 3
12 RPE 8 12 RPE 8 12 RPE 8
12 RPE 8 12 RPE 8 12 RPE 8
3 3
12 RPE 8 12 RPE 8 12 RPE 8

WEEK 5 WEEK 6 WEEK 7


REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE
10 RPE 8 10 RPE 8 10 RPE 8
3 3
4 RPE 8 8 RPE 8 12 RPE 8
12 RPE 8 12 RPE 8 12 RPE 8
3 3
12 RPE 8 12 RPE 8 12 RPE 8
10 RPE 8 10 RPE 8 10 RPE 8
3 3
10 RPE 8 10 RPE 8 10 RPE 8
WEEK 8 WEEK 9 WEEK 10
SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS
3 185 1 195 5
1 1 1
3 135 5 125 1
8 150 4 170 12
4 4 4
8 110 12 95 4
10 RPE 8 10 RPE 8 10
3 3 3
10 RPE 7 10 RPE 7 10
10 RPE 8 10 RPE 8 10
3 3 3
8 RPE 7 8 RPE 7 8

WEEK 8 WEEK 9 WEEK 10


SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS
1 210 1 210 5
1 1 1
1 0 3 0 5
2 205 2 200 10
4 4 4
4 0 8 0 12
12 RPE 8 12 RPE 8 12
3 3 3
12 RPE 8 12 RPE 8 12
12 RPE 8 12 RPE 8 12
3 3 3
12 RPE 8 12 RPE 8 12

WEEK 8 WEEK 9 WEEK 10


SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS
10 RPE 8 10 RPE 8 10
3 3 3
4 RPE 8 8 RPE 8 12
12 RPE 8 12 RPE 8 12
3 3 3
12 RPE 8 12 RPE 8 12
10 RPE 8 10 RPE 8 10
3 3 3
10 RPE 8 10 RPE 8 10
WEEK 10 WEEK 11 WEEK 12 WEEK 13
WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS
175 3 185 1 195
1 1 1
140 3 135 5 125
130 8 150 4 170
4 4 4
125 8 110 12 95
RPE 8 10 RPE 8 10 RPE 8
3 3 3
RPE 7 10 RPE 7 10 RPE 7
RPE 8 10 RPE 8 10 RPE 8
3 3 3
RPE 7 8 RPE 7 8 RPE 7

WEEK 10 WEEK 11 WEEK 12 WEEK 13


WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS
190 5 190 3 205
1 1 1
0 1 0 3 0
165 10 155 6 185
4 4 4
0 4 0 8 0
RPE 8 12 RPE 8 12 RPE 8
3 3 3
RPE 8 12 RPE 8 12 RPE 8
RPE 8 12 RPE 8 12 RPE 8
3 3 3
RPE 8 12 RPE 8 12 RPE 8

WEEK 10 WEEK 11 WEEK 12 WEEK 13


WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS
RPE 8 10 RPE 8 10 RPE 8
3 3 3
RPE 8 4 RPE 8 8 RPE 8
RPE 8 12 RPE 8 12 RPE 8
3 3 3
RPE 8 12 RPE 8 12 RPE 8
RPE 8 10 RPE 8 10 RPE 8
3 3 3
RPE 8 10 RPE 8 10 RPE 8
WEEK 13 WEEK 14 WEEK 15
REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE
5 175 3 185 1 195
1 1
1 145 3 135 5 130
12 135 8 155 4 175
4 4
4 125 8 110 12 100
10 RPE 8 10 RPE 8 10 RPE 8
3 3
10 RPE 7 10 RPE 7 10 RPE 7
10 RPE 8 10 RPE 8 10 RPE 8
3 3
8 RPE 7 8 RPE 7 8 RPE 7

WEEK 13 WEEK 14 WEEK 15


REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE
3 205 1 215 1 215
1 1
5 0 1 0 3 0
6 180 2 205 2 205
4 4
12 0 4 0 8 0
12 RPE 8 12 RPE 8 12 RPE 8
3 3
12 RPE 8 12 RPE 8 12 RPE 8
12 RPE 8 12 RPE 8 12 RPE 8
3 3
12 RPE 8 12 RPE 8 12 RPE 8

WEEK 13 WEEK 14 WEEK 15


REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE
10 RPE 8 10 RPE 8 10 RPE 8
3 3
12 RPE 8 4 RPE 8 8 RPE 8
12 RPE 8 12 RPE 8 12 RPE 8
3 3
12 RPE 8 12 RPE 8 12 RPE 8
10 RPE 8 10 RPE 8 10 RPE 8
3 3
10 RPE 8 10 RPE 8 10 RPE 8
WEEK 16 WEEK 17 WEEK 18
SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS
5 175 3 185 1
1 1 1
1 145 3 135 5
12 135 8 155 4
4 4 4
4 125 8 110 12
10 RPE 8 10 RPE 8 10
3 3 3
10 RPE 7 10 RPE 7 10
10 RPE 8 10 RPE 8 10
3 3 3
8 RPE 7 8 RPE 7 8

WEEK 16 WEEK 17 WEEK 18


SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS
5 195 5 195 3
1 1 1
5 0 1 0 3
10 170 10 160 6
4 4 4
12 0 4 0 8
12 RPE 8 12 RPE 8 12
3 3 3
12 RPE 8 12 RPE 8 12
12 RPE 8 12 RPE 8 12
3 3 3
12 RPE 8 12 RPE 8 12

WEEK 16 WEEK 17 WEEK 18


SETS REPS WEIGHT/RPE SETS REPS WEIGHT/RPE SETS REPS
10 RPE 8 10 RPE 8 10
3 3 3
12 RPE 8 4 RPE 8 8
12 RPE 8 12 RPE 8 12
3 3 3
12 RPE 8 12 RPE 8 12
10 RPE 8 10 RPE 8 10
3 3 3
10 RPE 8 10 RPE 8 10
WEEK 18
WEIGHT/RPE
195
130
175
100
RPE 8
RPE 7
RPE 8
RPE 7

WEEK 18
WEIGHT/RPE
205
0
185
0
RPE 8
RPE 8
RPE 8
RPE 8

WEEK 18
WEIGHT/RPE
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
EXERCISE REPS/TIME NOTES
DEADBUGS 16 ON EACH SIDE
HOLLOW BODY HOLD 30 sec
PLANK 40 sec
PLANK UP 40 sec
PLANK + SHOULDER TOUCHES 20 10 ON EACH SIDE
SUITCASE MARCHES 20 m
FARMER CARRY + MARCHES 20 m
PALLOF PRESS HOLD 40 sec
WEIGHTED SIT UPS 15
CRUNCHES 15
RUSSIAN TWISTS 40
LEG RAISES 20
FLUTTER KICKS 30
WORKOUT ROUNDS REPS/TIME EXERCISE NAME
30 sec BIKE/ROWER/SKI SPRINT
EW1 5x
30 sec REST

12 DUMBBELL THRUSTERS
EW2 3x
6 DOWN UPS / BURPEES

10 PUSH UPS
15 DOWN UPS / BURPEES
BW1 3x 20 LUNGES
25 SIT-UPS
30 AIR SQUATS

6 AIR SQUATS
6 SQUAT JUMPS
BW2 5x
6 ALTERNATING LUNGES
6 ALTERNATING SPLIT SQUAT JUMPS

8 KETTLE BELL SWINGS


EW 3 3x
8 BURPEES + JUMP OVER KETTLE BELL

40 SIT UPS
30 BOX JUMPS
EW 4 3x 20 RING ROWS
15 BENCH DIPS
10 PUSH UPS

8 CARDIO (SKI/BIKE/ROW)
EW 5 3x 8 BALL SLAMS
24 MOUNTAIN CLIMBERS

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