Bring a pen to the gym, and scribble off the days/sets as you go! Just plug in your max, and let it do the calculations. Then, on the following workout on Monday, you will be using this heavier weight (Friday’s) for the top set of 5.īelow is the full routine, and a link where you can customize, print, or download to your device.Friday – Work up to top set of 3, with a weight +2.5% heavier than you did Monday. ![]() Wednesday – Lighter squats, Military Press for a top set of 5, and Deadlifts for a top set of 5.This day is typically the most difficult day of the week. Monday – Work up to the prescribed top set of 5 on Squat, Bench Press, and Barbell Row.This program is a little different than most. This program typically works best for those who are already proficient at the Squat, Bench, Deadlift, Row, and Overhead Press. 400 pound Bench = 10 Pound increase Weekly – (Rate of increase too fast, high chance of only a very short term success).200 pound Bench = 5 Pound increase Weekly – (Usually a safe rate of increase, perfect).100 pound Bench = 2.5 Pound increase Weekly – (Somewhat slow rate of increase).
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