Uploaded by santiagoemilson8

Programmazione 8 Settimane

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Squat Max
Bench Max
Deadlift Max
OHP Max
Week 1
Legs 1
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
5 rep Max
4x12
3x10
3x10 each leg
3x10
Bench
Bench
Push Press
Weighted Dips
DB flyes or Pec Deck
DB laterals
Skull Crusher
DB tricep extensions 3x10
1 rep Max
4x4
3x4
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff Leg Deadlift
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
* Add weight on pull ups as needed
3 rep max
4x6
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
3rep Max
4x8
3x10
3x10 each leg
3x10
OHP
OHP
BB Incline Bench
DB Laterals
5 rep Max
4x12
3x12
3x10
Push 1
Pull 1
Legs 2
Push 2
Weighted Dips
DB tricep extensions
Skull Crusher
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
* Add weight on pull ups as needed
1 rep Max
4x2
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
5 rep Max
4x12
3x10
3x10 each leg
3x10
Bench
Bench
Push Press
Weighted Dips
DB flyes or Pec Deck
DB laterals
Skull Crusher
DB tricep extensions
1 rep Max
4x4
3x4
3x10
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff Leg Deadlift
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
* Add weight on pull ups as needed
3 rep max
4x6
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
3rep Max
Pull 2
Week 4
Legs 1
Push 1
Pull 1
Legs 2
Push 2
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
4x8
3x10
3x10 each leg
3x10
OHP
OHP
BB Incline Bench
DB Laterals
Weighted Dips
DB tricep extensions
Skull Crusher
5 rep Max
4x12
3x12
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
* Add weight on pull ups as needed
1 rep Max
4x2
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
5 rep Max
4x12
3x10
3x10 each leg
3x10
Bench
Bench
Push Press
Weighted Dips 3x10
DB flyes or Pec Deck
DB laterals
Skull Crusher
DB tricep extensions
1 rep Max
4x4
3x4
3x10
3x10
3x10
3x10
3x10
Deadlift
Deadlift
3 rep max
4x6
Pull 2
Week 7
Legs 1
Push 1
Pull 1
Stiff Leg Deadlift
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
* Add weight on pull ups as needed
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
3rep Max
4x8
3x10
3x10 each leg
3x10
OHP
OHP
BB Incline Bench
DB Laterals
Weighted Dips
DB tricep extensions
Skull Crusher
5 rep Max
4x12
3x12
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
* Add weight on pull ups as needed
1 rep Max
4x2
3x10
3x8-10
3x10
3x10
3x10
3x10
Legs 2
Push 2
Pull 2
David Laid DUP Program
Week 2
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
1 rep Max
4x4
3x10
3x10 each leg
3x10
Bench
Bench
Push Press
Weighted Dips
DB flyes or Pec Deck
DB laterals
Skull Crusher
DB Tricep extensions 3x10
3 rep Max
4x8
3x8
3x10
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
Stiff Leg Deads should be done from a 2-3" deficit
1 rep Max
4x2
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
5 rep Max
4x12
3x10
3x10 each leg
3x10
OHP
OHP
BB Incline
DB Laterals
1 rep Max
4x4
3x4
3x10
weighted dips
DB Tricep extensions
Skull Crusher
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max
4x10
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
1 rep Max
4x4
3x10
3x10 each leg
3x10
Bench
Bench
Push Press
Weighted Dips
DB flyes or Pec Deck
DB Laterals
Skull Crusher
DB Tricep extensions
3 rep Max
4x8
3x8
3x10
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
Stiff Leg Deads should be done from a 2-3" deficit
1 rep Max
4x2
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
5 rep Max
Week 5
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
4x12
3x10
3x10 each leg
3x10
OHP
OHP
BB Incline
DB Laterals
weighted dips
DB Tricep extensions
Skull Crusher
1 rep Max
4x4
3x4
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max
4x10
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
1 rep Max
4x4
3x10
3x10 each leg
3x10
Bench
Bench
Push Press
Weighted Dips
DB flyes or Pec Deck
DB Laterals
Skull Crusher
DB Tricep extensions
3 rep Max
4x8
3x8
3x10
3x10
3x10
3x10
3x10
Deadlift
Deadlift
1 rep Max
4x2
Week 8
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
Stiff Leg Deads should be done from a 2-3" deficit
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
Squat
Romanian DL
Lunges
Glute Ham Raise or Reverse Hyper
5 rep Max
4x12
3x10
3x10 each leg
3x10
OHP
OHP
BB Incline
DB Laterals
weighted dips
DB Tricep extensions
Skull Crusher
1 rep Max
4x4
3x4
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
Stiff Leg Deads should be done from a 2-3" deficit
5 rep Max
4x10
3x10
3x8-10
3x10
3x10
3x10
3x10
Week 3
Squat
3rep Max
Squat
4x8
Romanian DL
3x10
Lunges
3x10 each leg
Glute Ham Raise or Reverse Hy3x10
Bench
Bench
Push Press
Weighted Dips
DB flyes or Pec Deck
DB Laterals
Skull Crusher
DB Tricep extensions 3x10
5 rep Max
4x12
3x12
3x10
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
5 rep Max
4x10
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
1 rep Max
Squat
4x4
Romanian DL
3x10
Lunges
3x10 each leg
Glute Ham Raise or Reverse Hy3x10
OHP
OHP
BB Incline
DB Laterals
3 rep Max
4x8
3x8
3x10
weighted dips
DB Tricep extensions
Skull Crusher
3x10
3x10
3x10
Deadlift
Deadlift
Stiff Leg Deadlift
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
3 rep max
4x6
3x10
3x8-10
3x10
3x10
3x10
3x10
Week 6
Squat
3rep Max
Squat
4x8
Romanian DL
3x10
Lunges
3x10 each leg
Glute Ham Raise or Reverse Hy3x10
Bench
Bench
Push Press
Weighted Dips
DB flyes or Pec Deck
DB Laterals
Skull Crusher
DB Tricep extensions
5 rep Max
4x12
3x12
3x10
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
5 rep Max
4x10
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
1 rep Max
Squat
4x4
Romanian DL
3x10
Lunges
3x10 each leg
Glute Ham Raise or Reverse Hy3x10
OHP
OHP
BB Incline
DB Laterals
weighted dips
DB Tricep extensions
Skull Crusher
3 rep Max
4x8
3x8
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff Leg Deadlift
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
3 rep max
4x6
3x10
3x8-10
3x10
3x10
3x10
3x10
Week 9
Squat
3rep Max
Squat
4x8
Romanian DL
3x10
Lunges
3x10 each leg
Glute Ham Raise or Reverse Hy3x10
Bench
Bench
Push Press
Weighted Dips
DB flyes or Pec Deck
DB Laterals
Skull Crusher
DB Tricep extensions
5 rep Max
4x12
3x12
3x10
3x10
3x10
3x10
3x10
Deadlift
Deadlift
5 rep Max
4x10
Stiff LDL
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
3x10
3x8-10
3x10
3x10
3x10
3x10
Squat
1 rep Max
Squat
4x4
Romanian DL
3x10
Lunges
3x10 each leg
Glute Ham Raise or Reverse Hy3x10
OHP
OHP
BB Incline
DB Laterals
weighted dips
DB Tricep extensions
Skull Crusher
3 rep Max
4x8
3x8
3x10
3x10
3x10
3x10
Deadlift
Deadlift
Stiff Leg Deadlift
Pull Ups
Yates Row
Shrugs
Barbell Curl
Seated Hammer Curl
3 rep max
4x6
3x10
3x8-10
3x10
3x10
3x10
3x10
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