CHƯƠNG TRÌNH TẬP CỦA AMIT SAPIR
Monday – Squat and Deadlift
Exercise
Sets
Reps
Weight
A Competition Squat
3
8
75%
B Pause Squat (3 sec.)
2
8
65%
C Speed Deadlift
6
2
60%
D Bulgarian Squat
2
8-10
D Glute Ham Raise
2
6-8
**
* Speed Deadlift — As fast as you can with 30-45 seconds between sets. * * Glute Ham Raise — Weighted.
Tuesday – Bench Day
Exercise
Sets
Reps
Weight
A Competition Bench
3
8
75%
B Close-Grip
2
8
65%
3
10-12
2-3
15/12/10
Bench Press or
Pin Press
C Swiss Bar
Floor Press
D Rear Delts *
* Rear Delts — Pick 2 exercises, preferably dumbbell rear delt laterals laying facedown on bench or rope face-pulls.
Wednesday – OFF
Thursday – Deadlift & Squat Day
Exercise
Sets
Reps
Weight
A Competition Deadlift
3
8
75%
B Deficit Deadlift (2" deficit)
2
8
65%
C Yoke Bar Box
5
3
70%
3
8
Squat or
Pause Qquat
D Bent Over
Barbell Row
* Yoke Bar Box Squat or Pause Squat — It's important to use this bar as it will help you practice upper back
tightness for both squats and deadlifts. Be as fast and explosive as possible on the way up and stay tight in the
pause. (10-12" box)
Friday – Bench Accessory Day
Exercise
Sets
Reps
Weight
A Incline Bench Press
8
5
B Seated or
3
8
Standing Military Press * *
70%
C Standing Lateral Raise
3
10-12
D Standing Rear Delt Flye
3
10-12
E 1 Arm Cable Laterals
3
12-15
F 2 Triceps Exercises * * *
3
12-15
* Incline Bench Press — The important thing here is to get the work volume in. Go heavy but not to failure, leave 2 reps in the ta
Depending on weak points you might want to use a competition bench here. Amit finds the incline works well here because it sti
shoulders as well.
* * Seated or Standing Military Press — Pick whatever is more
comfortable. Amit's preference is a standing military press but seated is also fine, in front or behind the neck.
* * * Triceps Exercises — Amit's favorite: decline skull crushers with EZ-bar or dumbbells. Triceps pushdown is a good seconda
Saturday – Upper Back Accessory
Exercise
Sets
Reps
Weight
A Weighted Pull-Up
4
10/8/6*
B High Hammer Row
3
10/8/6*
C 1 Arm Hammer Pulldown (any angle)
3
10/8/6*
D 2 Rowing Exercises
2
8/10 each
* Weighted Pull-Up - Bodyweight for last set to failure. If you want to throw in some bicep exercises,
this is the day you can do it. 2 exercises, 2-3 sets each. Nothing to failure.
Sunday – Sled Work + Core Exercises + Grip Work
Nothing should be heavy on this day just accessory and conditioning work.
Week 7
Exercise A:
3 Sets X 8 Reps @ 80%
Exercise B:
Sets & reps stay the same but increase to 70%
Week 6
Exercise A:
3 Sets X 6 Reps @ 82%
Exercise B:
3 Sets X 6 Reps @ 72%
Week 5
Exercise A:
2 Sets X 5 Reps @ 85%
Exercise B:
2 Sets X 5 Reps @ 75%
Last 4 Weeks
Monday – Event Lifts
Exercise
Sets
Reps
Weight
A Squat*
Week 4
2
3
85%
Week 3
2-3
1-2
95%
Week 2
2
2
80%
2
3
85%
B Bench**
Week 4
Week 3
2
2
90%
Week 2
2-3
1
95%
Week 4
2
1
95%
Week 3
2
2
80%
Week 2
None
C Deadlift***
* Squat — 10-14 days out should be your last heavy squat.
* * Bench — 5-7 days out should be your last heavy bench.
* * * Deadlift - ngày nghỉ nên là lần nâng hạng nặng cuối cùng của bạn. Cơ thể bạn sẽ mất nhiều thời gian hơn để phục hồi nên
Điều đó nói rằng, bạn cần phải chạm vào trọng lượng này trước khi gặp.
Tuesday – Upper Back Accessory
Exercise
Sets
Reps
Weight
A Weighted Pull-Up
4
10/8/6*
B High Hammer Row
3
10/8/6*
C 1 Arm Hammer Pulldown
3
10/8/6*
2
8-10 each
(any angle)
D 2 Rowing Exercises
* Weighted Pull-Up — Bodyweight for last set to failure.
If you want to throw in some bicep exercises, this is the day you can do it. 2 exercises, 2-3 sets each. Nothing to failure.
Wednesday – Off
Thursday – Bench Accessory Day
Exercise
Sets
Reps
Weight
A Banded Bench Press *
8
2-3
~75%
B Decline Close Grip Bench
4
5
~70%
* Banded Bench Press — Work on speed/explosiveness.
After this continue with your regular accessory work following the first 2 exercises.
Friday – Squat & Deadlift Accessory
Exercise
Sets
Reps
Weight
A Deficit Deadlift *
8
2
~70%
B Pause Squat With
5
3
~70%
C Glute Ham Raise (weighted)
3
6-8
D Lunge
2
8
Yoke Bar (3 sec.)
* Deficit Deadlift — Speed work.
* * Lunge — Pick a light weight.
Saturday & Sunday – Off
https://www.t-nation.com/training/bodybuilder-breaks-world-squat-record
**
or rope face-pulls.
tay tight in the
to failure, leave 2 reps in the tank for all sets.
e works well here because it stimulates and strengthens the
nd the neck.
s pushdown is a good secondary exercise.
thời gian hơn để phục hồi nên bạn sẽ cần thời gian.
ach. Nothing to failure.