9 or 10 Week Bench Press Program

Week 1:
Work up to a maximal effort in the bench press.

Week 2:
Do 4 sets of 4 reps with 80% of your max from week 1.

Week 3:
Do 5 sets of 4 reps with 80% of your max from week 1.

Week 4:
Do 5 sets of 5 reps with 80% of your max from week 1.

Week 5:
Do 5 sets of 3 reps with 85% of your max from week 1.

Week 6:
Do 5 sets of 4 reps with 85% of your max from week 1.

Week 7:
Do 5 sets of 5 reps with 85% of your max from week 1.

Week 8:
Do 3 sets of 3 reps with 90% of your max from week 1.

Week 9:
Work up to a single with 95% of your max from week 1.
If you feel strong take a new PR attempt here, and end the program.
If not.....

Week 10:
Work up to a new PR.

Tom Platz Leg Routine

Squats 8-12 sets of 5-20 reps
Hack Squats 5 sets of 10-15 reps
Leg Extensions 5-8 sets of 10-15 reps
Lying Leg Curls 6-10 sets of 10-15 reps
Standing Calf Raises 3-4 sets of 10-15 reps
Seated Calf Raises 3-4 sets of 10-15 reps
Hack Machine Calf Raises 3-4 sets of 10-15 reps

Source:
http://www.simplyshredded.com/tom-platz-bodybuilding.html

Eddie Kowacz - Squat Routine

Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm

Source:
Programming for the Deadlift

6-Week Squat, Bench, or Deadlift Program from Tim Henriques

Week 1: 80% x 2 reps, 86% x 2 reps, 92.5% x 2 reps
Week 2: 80% x 4 reps, 87.5% x 3 reps, 95% x 2 reps
Week 3: 80% x 2 reps, 86% x 2 reps, 92% x 2 reps, 97.5% x 2 reps
Week 4: 80% x 5 reps, 87.5% x 4 reps, 95% x 3 reps
Week 5: 80% x 2 reps, 86% x 2 reps, 92.5% x 2 reps, 100% x 2 reps
Week 6: 80% x 2 reps, 86% x 1 rep, 92.5% x 4 reps+

Source:
A 6-Week Squat, Bench, or Deadlift Program

8 Week Squat Program

Week 1:

Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
60% x 2 x 2
55% x 2 x 2

Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you above parallel.

---

Week 2:

Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
60% x 2 x 2

Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you above parallel.

---

Week 3:

Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2

Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you at parallel.

---

Week 4:

Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
70% x 2 x 2

Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you at parallel.

---

Week 5:

Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
80% x 2 x 2

Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you below parallel.

---

Week 6:

Day 1:
Squat
50% x 1 x 2
55% x 1 x 2
60% x 1 x 2
65% x 1 x 2
70% x 2 x 2
75% x 2 x 2
80% x 2 x 2
85% x 2 x 2

Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you below parallel.

---

Week 7:

Day 1:
Squat
50% x 1 x 2
55% x 1 x 2
60% x 1 x 2
65% x 1 x 2
70% x 1 x 2
75% x 2 x 2
80% x 2 x 2
85% x 1 x 2
90% x 1 x 1

Day 2:
Work up to a maximal single in the box squat. Use a box that will stop you below parallel.

---

Week 8:

Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2


Day 2:
Work up to a maximal single in the squat.

Lee Haney workout routine

This routine is three days on one day off.

Day 1 Chest and arms:
• Bench press (barbell) 4 setsx6-8reps
• Flat bench dumbbell press 3 setsx8-10reps
• Incline barbell press 4 setsx6-8reps
• Incline dumbbell press 3setsx8-10reps Biceps: Barbell curls 4 setsx6-8reps
• Preacher curls 4 setsx8-10reps
• Triceps: Press downs 4setsx10-12reps
• Lying French press 4setsx 6-8reps

Day 2 Legs:
• Extensions 4 setsx12-15reps
• Leg Press: 4 setsx10-12 reps (every 3 rd leg workout)
• Squats: 4-5 setsx8-10reps
• Hamstring curls 4setsx8-10reps
• Stiff leg deadlifts: 3-4 sets 8-10reps (every 3 rd workout)

Day 3 Back and shoulders:
• pull downs (front) 4setsx8-10reps
• Bent barbell rows 4 setsx6-8reps or T-bar rows
• Long cable rows 4setsx8-10reps
• Shoulders: Military press (standing) 4-5setsx6-8reps
• Lateral raises 4 setsx8-10reps
• Upright rows 4 setsx6-8reps

Day 4 Off


Source:
Lee Haney Workout Routine

Dorian Yates biceps workout from M&F March 93

Found this in a thread on T-nation.

1. One arm concentration curl...2-3 sets, 6-10 reps(warm-up)...1 set(heavy) 6-10 reps

2. One-arm dumbbell preacher curl...1 set, 6-10 reps.

3. Barbell curl...1 set, 6-10 reps. E-Z or straight bar.

4. Alternating dumbell curl...1 set, 6-10 reps.

5. One-arm hammer curl...1 set, 6-10 reps.

Basic arm routine from Larry Scott.

Barbell Curls: 3-4 sets of 8-10 reps.
Incline Dumbell Curls: 4 sets of 8 reps.
Reverse Barbell Curls: 3 sets of 10 reps.

Standing Triceps French Press: 4 sets of 10 reps.
Incline Barbell French Press: 3-4 sets of 8 reps.
Lying Dumbell French Press: 4 sets of 10-12 reps.

Source:
Intermediate Arm Training - Larry Scott