Found this on the Power & Bulk forum.
Week 1: work up to 3x10 with 50%
Week 2: work up to 3x10 with 55%
Week 3: work up to 3x10 with 60%
Week 4: work up to 3x10 with 65%
Week 5: work up to 3x5 with 70%
Week 6: work up to 3x5 with 75%
Week 7: work up to 3x5 with 80%
Week 8: work up to 3x5 with 85%
Week 9: work up to 3x3 with 90%
Week 10: work up to 3x3 with 92.5%
Week 11: work up to 3x3 with 95%
Week 12: contest
fredag 29. juni 2012
onsdag 27. juni 2012
Three days per week bodybuilding template
You will notice that i list 5 sets of 10 for a lot of exercises. This is just ment as an average. In all honesty i dont't like to count sets and reps. My approach is usually one or two sets to work up to my maximal weight, and then a couple of back-off sets. this usually end up being about 5 sets of 10, but it could just as easily be 8,6,6,12,12. It does not matter.
Day 1 - Legs
Squats: Work up to a maximal set of 6 reps. If you feel strong do some triples also. Finish with a backoff set of 20 reps.
Leg press: Leg press pyramid. Add one plate per side each set and do sets of 20. When you can not do 20 anymore, you work your way back down by taking off one plate per set.
Leg extention: 5 sets of 10.
Leg curl: 5 sets of 10.
Stiff legged deadlifts or good mornings: 5 sets of 15.
Standing calf raises: 5 sets of 10.
Seated calf raises: 5 sets of 15.
Day 2 - Chest, shoulders and triceps
Bench press: Work up to a maximal set of 6 reps. If you feel strong do some triples also. Finish with a backoff set of 20 reps.
Incline dumbell press: 5 sets of 10.
Incline flyes: 5 sets of 10.
Dumbell shoulder press: 5 sets of 10.
Side lateral raises: 5 sets of 10.
Rear lateral raises: 5 sets of 10.
Dumbell french press: 5 sets of 10.
Cable triceps extentions: 5 sets of 10.
Cable overhead triceps extention: 5 sets of 10.
Day 3 - Back and biceps
Deadlift: Work up doing sets of 5,4,3,2,1. If you feel good, you can do more singles, or a back-off set for high reps.
Barbell rows: 5 sets of 8 reps.
Chins: 5 sets of as many reps as you can do.
Some type of row where you can hold the contraction for a second or two, like a cable row: 5 sets of 10.
Pulldowns: 5 sets of 10.
Barbell curl: 5 sets of 10.
Hammer curl: 5 sets of 10.
Concentration curl 5 sets of 10.
Day 1 - Legs
Squats: Work up to a maximal set of 6 reps. If you feel strong do some triples also. Finish with a backoff set of 20 reps.
Leg press: Leg press pyramid. Add one plate per side each set and do sets of 20. When you can not do 20 anymore, you work your way back down by taking off one plate per set.
Leg extention: 5 sets of 10.
Leg curl: 5 sets of 10.
Stiff legged deadlifts or good mornings: 5 sets of 15.
Standing calf raises: 5 sets of 10.
Seated calf raises: 5 sets of 15.
Day 2 - Chest, shoulders and triceps
Bench press: Work up to a maximal set of 6 reps. If you feel strong do some triples also. Finish with a backoff set of 20 reps.
Incline dumbell press: 5 sets of 10.
Incline flyes: 5 sets of 10.
Dumbell shoulder press: 5 sets of 10.
Side lateral raises: 5 sets of 10.
Rear lateral raises: 5 sets of 10.
Dumbell french press: 5 sets of 10.
Cable triceps extentions: 5 sets of 10.
Cable overhead triceps extention: 5 sets of 10.
Day 3 - Back and biceps
Deadlift: Work up doing sets of 5,4,3,2,1. If you feel good, you can do more singles, or a back-off set for high reps.
Barbell rows: 5 sets of 8 reps.
Chins: 5 sets of as many reps as you can do.
Some type of row where you can hold the contraction for a second or two, like a cable row: 5 sets of 10.
Pulldowns: 5 sets of 10.
Barbell curl: 5 sets of 10.
Hammer curl: 5 sets of 10.
Concentration curl 5 sets of 10.
tirsdag 26. juni 2012
Another intermediate program
This will be a good program to do when you stop progressing on the
4 days per week program for beginners/intermediates.
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.
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.
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
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
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
fredag 1. juni 2012
Lee Hayward-7 Week Deadlift Cycle.
I found this program in the T-nation forums. Looks very similar to the old westside deadlift program. The weights are a little higher in this program, and there is a deload and a max attempt. Looks good.
Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets
Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets