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|
|
| STRENGTH TRAINING |
| OFF SEASON
2-HYPERTROPHY 2 (WEEK 6) |
|
| WORKOUT 1 |
Bench Max |
|
|
WORKOUT 2 |
Bench Max |
|
|
| |
Squat Max |
|
|
|
|
Squat Max |
|
|
| |
Clean Max |
|
WK 6 |
REST |
|
|
Clean Max |
|
WK 6 |
REST |
| |
PERCENT |
SET/REP |
|
(secs) |
|
|
PERCENT |
SET/REP |
|
(secs) |
| BACK SQUAT |
60% |
5 |
|
45-60 |
|
BENCH PRESS |
60% |
5 |
|
45-60 |
| |
65% |
5 |
|
45-60 |
|
|
65% |
5 |
|
45-60 |
| |
70% |
10 |
|
75 |
|
|
70% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| DEADLIFT |
70% |
10 |
|
75 |
|
SEATED ROW |
10RM |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
ALT. SHOULD |
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
PRESS (DB) |
10RM |
10 |
|
75 |
| LEG CURLS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
LAT PULLDOWN |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| SEATED |
10RM |
10 |
|
75 |
|
TRICEP |
10RM |
10 |
|
75 |
| CALF RAISES |
10RM |
10 |
|
75 |
|
EXTENSION |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
BICEP CURL (DB) |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| WORKOUT 3 |
Bench Max |
|
|
WORKOUT 4 |
Bench Max |
|
|
| |
Squat Max |
|
|
|
Squat Max |
|
|
| |
Clean Max |
|
WK 6 |
REST |
|
|
Clean Max |
|
WK 6 |
REST |
| |
PERCENT |
SET/REP |
|
(secs) |
|
|
PERCENT |
SET/REP |
|
(secs) |
| POWER CLEAN |
60% |
5 |
|
45-60 |
|
INCLINE BENCH |
65% |
5 |
|
45-60 |
| |
65% |
5 |
|
45-60 |
|
PRESS |
70% |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
BENT OVER |
10RM |
10 |
|
75 |
| FRONT SQUAT |
10RM |
10 |
|
75 |
|
ROW |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
LATERAL RAISE |
10RM |
10 |
|
75 |
| STRAIGHT-LEG |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| DEADLIFT |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
BENT-OVER |
10RM |
10 |
|
75 |
| SIDE LUNGES |
8RM |
8 |
|
75 |
|
RAISE |
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
| BACK LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
|
|
|
|
|
|
|
|
| STRENGTH TRAINING |
| OFF SEASON
2-HYPERTROPHY 2 (WEEK 7) |
|
| WORKOUT 1 |
Bench Max |
|
|
WORKOUT 2 |
Bench Max |
|
|
| |
Squat Max |
|
|
|
|
Squat Max |
|
|
| |
Clean Max |
|
WK 7 |
REST |
|
|
Clean Max |
|
WK 7 |
REST |
| |
PERCENT |
SET/REP |
|
(secs) |
|
|
PERCENT |
SET/REP |
|
(secs) |
| BACK SQUAT |
60% |
5 |
|
45-60 |
|
BENCH PRESS |
60% |
5 |
|
45-60 |
| |
65% |
5 |
|
45-60 |
|
|
65% |
5 |
|
45-60 |
| |
70% |
10 |
|
75 |
|
|
70% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| DEADLIFT |
70% |
10 |
|
75 |
|
SEATED ROW |
10RM |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
ALT. SHOULD |
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
PRESS (DB) |
10RM |
10 |
|
75 |
| LEG CURLS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
LAT PULLDOWN |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| SEATED |
10RM |
10 |
|
75 |
|
TRICEP |
10RM |
10 |
|
75 |
| CALF RAISES |
10RM |
10 |
|
75 |
|
EXTENSION |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
BICEP CURL (DB) |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| WORKOUT 3 |
Bench Max |
|
|
WORKOUT 4 |
Bench Max |
|
|
| |
Squat Max |
|
|
|
Squat Max |
|
|
| |
Clean Max |
|
WK 7 |
REST |
|
|
Clean Max |
|
WK 7 |
REST |
| |
PERCENT |
SET/REP |
|
(secs) |
|
|
PERCENT |
SET/REP |
|
(secs) |
| POWER CLEAN |
60% |
5 |
|
45-60 |
|
INCLINE BENCH |
65% |
5 |
|
45-60 |
| |
65% |
5 |
|
45-60 |
|
PRESS |
70% |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
BENT OVER |
10RM |
10 |
|
75 |
| FRONT SQUAT |
10RM |
10 |
|
75 |
|
ROW |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
LATERAL RAISE |
10RM |
10 |
|
75 |
| STRAIGHT-LEG |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| DEADLIFT |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
BENT-OVER |
10RM |
10 |
|
75 |
| SIDE LUNGES |
8RM |
8 |
|
75 |
|
RAISE |
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
| BACK LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
|
|
|
|
|
|
|
|
| STRENGTH TRAINING |
| OFF SEASON
2-HYPERTROPHY 2 (WEEK 8) |
|
| WORKOUT 1 |
Bench Max |
|
|
WORKOUT 2 |
Bench Max |
|
|
| |
Squat Max |
|
|
|
|
Squat Max |
|
|
| |
Clean Max |
|
WK 8 |
REST |
|
|
Clean Max |
|
WK 8 |
REST |
| |
PERCENT |
SET/REP |
|
(secs) |
|
|
PERCENT |
SET/REP |
|
(secs) |
| BACK SQUAT |
60% |
5 |
|
45-60 |
|
BENCH PRESS |
60% |
5 |
|
45-60 |
| |
65% |
5 |
|
45-60 |
|
|
65% |
5 |
|
45-60 |
| |
70% |
10 |
|
75 |
|
|
70% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| DEADLIFT |
70% |
10 |
|
75 |
|
SEATED ROW |
10RM |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
ALT. SHOULD |
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
PRESS (DB) |
10RM |
10 |
|
75 |
| LEG CURLS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
LAT PULLDOWN |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| SEATED |
10RM |
10 |
|
75 |
|
TRICEP |
10RM |
10 |
|
75 |
| CALF RAISES |
10RM |
10 |
|
75 |
|
EXTENSION |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
BICEP CURL (DB) |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| WORKOUT 3 |
Bench Max |
|
|
WORKOUT 4 |
Bench Max |
|
|
| |
Squat Max |
|
|
|
Squat Max |
|
|
| |
Clean Max |
|
WK 8 |
REST |
|
|
Clean Max |
|
WK 8 |
REST |
| |
PERCENT |
SET/REP |
|
(secs) |
|
|
PERCENT |
SET/REP |
|
(secs) |
| POWER CLEAN |
60% |
5 |
|
45-60 |
|
INCLINE BENCH |
65% |
5 |
|
45-60 |
| |
65% |
5 |
|
45-60 |
|
PRESS |
70% |
10 |
|
75 |
| |
70% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
| |
72% |
10 |
|
75 |
|
BENT OVER |
10RM |
10 |
|
75 |
| FRONT SQUAT |
10RM |
10 |
|
75 |
|
ROW |
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
LATERAL RAISE |
10RM |
10 |
|
75 |
| STRAIGHT-LEG |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| DEADLIFT |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
10RM |
10 |
|
75 |
|
BENT-OVER |
10RM |
10 |
|
75 |
| SIDE LUNGES |
8RM |
8 |
|
75 |
|
RAISE |
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
| BACK LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
| |
8RM |
8 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|