Dec 25

Strength and Muscle

4 weeks / 5 days per week

Legs push Pull off lower upper off

Reviews

0 reviews

Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Assistance

4 x 8 reps

Shoulder Press

Assistance

2 x 8 reps

Lateral • Raise

Assistance

3 x 2 reps

Overhead • Triceps Extension

Assistance

4 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 12 reps

Close Grip • Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

5 x 10 reps

Squat

Assistance

4 x 8 reps

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

4 x 8 reps

Underhand Grip • Pulldown

Assistance

4 x undefined reps

Pendlay Row

Assistance

4 x undefined reps

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Incline • Bench Press

Assistance

4 x 8 reps

Shoulder Press

Assistance

2 x 8 reps

Lateral • Raise

Assistance

3 x 2 reps

Overhead • Triceps Extension

Assistance

4 x undefined reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Bent Over • Row

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 12 reps

Close Grip • Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

5 x 10 reps

Squat

Assistance

4 x 8 reps

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Power Clean

Main

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

4 x 8 reps

Underhand Grip • Pulldown

Assistance

4 x undefined reps

Pendlay Row

Assistance

4 x undefined reps

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Incline • Bench Press

Assistance

4 x 8 reps

Shoulder Press

Assistance

2 x 8 reps

Lateral • Raise

Assistance

3 x 2 reps

Overhead • Triceps Extension

Assistance

4 x undefined reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Bent Over • Row

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 12 reps

Close Grip • Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

5 x 10 reps

Squat

Assistance

4 x 8 reps

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

4 x 8 reps

Underhand Grip • Pulldown

Assistance

4 x undefined reps

Pendlay Row

Assistance

4 x undefined reps

Week 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Assistance

4 x 8 reps

Shoulder Press

Assistance

2 x 8 reps

Lateral • Raise

Assistance

3 x 2 reps

Overhead • Triceps Extension

Assistance

4 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance

3 x 8 reps

Seated • Row

Assistance

5 x 12 reps

Close Grip • Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

5 x 10 reps

Squat

Assistance

4 x 8 reps

Leg Press

Assistance

3 x 6 reps

Pistol Squat

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

4 x 8 reps

Underhand Grip • Pulldown

Assistance

4 x undefined reps

Pendlay Row

Assistance

4 x undefined reps

More templates like Dec 25

Meshed Gears: Rotating Cycles for Strength & Hypertrophy
Strength and Muscle
6 weeks / 4 days per week
Consequences of our choices
Strength and Muscle
3 weeks / 4 days per week
Ppl 531 bbb
Strength and Muscle
4 weeks / 6 days per week
PR Set and First Set Last
Strength and Muscle
3 weeks / 4 days per week

KeyLifts

Dec 25

Strength and Muscle

4 weeks / 5 days per week

Legs push Pull off lower upper off

Reviews

0 reviews

Week 1

Day 1

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 2

Overhead • Press

Incline • Bench Press

Shoulder Press

Lateral • Raise

Overhead • Triceps Extension

Day 3

Deadlift

Bent Over • Row

Seated • Row

Close Grip • Pulldown

Standing • Face Pull

Day 4

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 5

Power Clean

Overhead • Press

Incline • Bench Press

Underhand Grip • Pulldown

Pendlay Row

Week 2

Day 1

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 2

Overhead • Press

Incline • Bench Press

Shoulder Press

Lateral • Raise

Overhead • Triceps Extension

Day 3

Deadlift

Bent Over • Row

Seated • Row

Close Grip • Pulldown

Standing • Face Pull

Day 4

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 5

Power Clean

Overhead • Press

Incline • Bench Press

Underhand Grip • Pulldown

Pendlay Row

Week 3

Day 1

Squat

Leg Press

Pistol Squat

Seated • Leg Curl

Day 2

Overhead • Press

Incline • Bench Press

Shoulder Press

Lateral • Raise

Overhead • Triceps Extension

Day 3

Deadlift

Bent Over • Row

Seated • Row