4 days per week program for beginners/intermediates.
Tuesday
Squat: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Deadlift: Do 8 triples with a weight you could have done for 6 reps.
Leg Press: 3 sets of 20 reps.
Abs: 3 sets of 20 reps.
Wednesday
Front squat 3 sets x 5 reps.
You can skip this if you just want to squat 2 times a week.
Bench press: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Pullups: 5 sets of as many reps you can do.
Military press: 3 sets x 8-10 reps.
Barbell rows: 4 sets x 10-12 reps
Biceps curl: 4 sets x 10-12 reps.
Friday or Saturday
Squat: 8 sets of 3 reps with a weight you could have done for 6 reps.
Deadlifts:Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 8 reps with for the first set. For each week you add 2,5kg. When you get down to 3 reps on the first set you drop back to 8 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Stiff legged deadlift: 3 sets x 10 reps
Abs: 3 sets x 20 reps
Sunday
Military press: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Pullups: 5 sets of as many reps you can.
Bench press: 3 sets x 8-10 reps.
Barbell or dumbell rows: 4 sets x 10-12 reps
Cable rows: 3 sets x 10-12 reps. Hold a few seconds in the top positions and squeeze shoulder blades together.
Triceps push down: 4 sets x 10-12 reps
