Design: Block 1 - Retraining Week of November 4th, 2019 WEEK 1
DAY LIFT SETSXREPS
MONDAY Bench press 4x10
Inchine dumbbell 4x10
Pec dec 4x10
Shoulder press 3x10
https://docs.google.com/document/d/1DIZ623L8W1OfCgi9VwgcB6qYRc2iaGaN2-zXZwIBVCk/edit
Tuesday Pull up
Barbell row 4x10
Lat pull down 4x10
Cable seat row 4x10
https://docs.google.com/document/d/1BzxTRWlSrZHpo39XctvV1xzFw1T2JHJF0Ig8237tx5U/edit
Thursday Squat 4x10
Dumbbell squat 3x10
Leg extention 3x10
Leg curl 4x10
https://docs.google.com/document/d/1uhWooFAtzSh2amp86y6Dl0s6M9wYSkJ8_4ZsCWU0lMI/edit
Friday Tricep pushdown 4x10
Bicep curl 4x10
Lateral raise 4x10
Rear delt fly 3x10
https://docs.google.com/document/d/1yT8D88rKQsnElrot-2KuS4SInbU0iEAhQQRyOQP6JuQ/edit
Mục tiêu:
Đảm bảo chuyên môn
Xây dựng plan tập luyện phù hợp
Theo dõi tiến độ tập luyện
Đảm bảo thời lượng buổi tập
WEEK 1
WEIGHTS RPE Note
2 set khởi động với thanh đòn
2-zXZwIBVCk/edit
Thanh cầm rộng
g8237tx5U/edit
8_4ZsCWU0lMI/edit
QRyOQP6JuQ/edit
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 1
Plan A
DAY LIFT SETSXREPS
MONDAY DB chest press 6-8x4
Inchine chest machine 8-10x3
Pec deck machine 8-10x3
Tricep push down 8-10x4
TUESDAY Lat PD 6-8x4
Seated cable row (Trap focus) 8-10x4
Close grip lat PD 8-10x3
Bicep curl 8-10x3
THURSDAY Overhead press 6-8x4
Dips 6-8x3
Lateral raise 8-10x4
Face pull 8-10x3
FRIDAY Roman DL 6-8x3
Leg curl 8-10x3
DB squats 6-8x3
Leg extention 8-10x2
Calf raise 8-10x2
Plan B
DAY LIFT SETSXREPS
MONDAY Incline DB press 6-8x4
Chest press machine 8-10x3
Pec deck machine 8-10x3
Tricep push down 8-10x4
TUESDAY Pull up 20 cái (chia 3 set)
DB row 6-8x4
Chest supported row 8-10x4
Lat PD 8-10x3
THURSDAY Overhead press (máy hoặc free weight) 6-8x4
Fly front shoulder 6-8x3
Lateral raise 8-10x4
Face pull 8-10x3
FRIDAY Squats 6-8x4
Leg extension 8-10x3
DB deadlift (hamstring focus) 6-8x4
Leg curl 8-10x3
Calf raise 8-10x2
WEEK 1
WEIGHTS RPE
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
SQUAT
Hack squat
Barbell OH press/DB Bench press
DB FLY
TUESDAY DEADLIFT
PULLUPS
SEAL ROW (W)
Hyperextension
DB BILATERAL INCLINE CURL
THURSDAY BENCH
CLOSE GRIP BENCH/Lasen press
Dip
OH tricep extention
DB FLY
FRIDAY SQUAT
Pause DEADLIFT
RDL/Leg curl
CHINUPS
Seated cable row
WEEKS 5-8 (Use Video to Progress from Wk. 5 to 6, 6 to 7, and 7 to 8)
SETSXREPS WEIGHTS
3X4-5, 2x6
3X4-5, 2x6
3x8
3X8-10
2X8
3x5, 2x6
BODYWEIGHT X 20 TOTAL REPS
3x8
3X8
3X8
3x4-5, 2x6
3X4-5
BODYWEIGHT X 30 TOTAL REPS
3X8
3X8
2x4-5, 2x6
4X4-5 (lifting strap)
3X8 (lifting strap)
X20
3X8
6, 6 to 7, and 7 to 8)
RPE
118
120
107
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
