Uploaded by Jelle Brink

7 Week Strength Program

advertisement
7 Week Strength Program
Session 3
Session 1
Session 2
Back Squat
1x8 at 70%
1x5 at 75%
1x3 at 80%
1x2 at 85%
1x1 at 90%
Bench Press
1x8 at 70%
1x5 at 75%
1x3 at 80%
1x2 at 85%
1x1 at 90%
Power Clean
3 Every 2min on the min for
10min at 70%
Bulgarian Split Squat
3x8 work to AHAP on last set
Seated DB Press
3x10 work to AHAP on last set
Deadlift
1x8 at 70%
1x5 at 75%
1x3 at 80%
1x2 at 85%
1x1 at 90%
Sumo Deadlift
3 Every 2min on the min for
10min at 70%
40 GHD Sit Ups
*sets and reps your choice
Single Arm Bench Supported
DB Row
3x8L, 8R at 2RIR
Front Squat
7x3 at 60% of 1RM
Incline Dumbbell Bench Press
1x12, 1x10, 1x8
*AHAP on last set
Strict Pull Ups
3 Sets of 2 RIR
50 Elastic Band Face Pulls
*sets and reps your choice
Alternating DB Biceps Curls
3x12L, 12R at 2RIR
Cable Triceps Extensions
3x12 at 2RIR
10min Alternating EMOM
Min1: 15 Rear Delt DB Fly
Min2: 10 AB Rollouts
Tier Three Tactical
Session 4
Session 5
Strict Press
1x8 at 70%
1x5 at 75%
1x3 at 80%
1x2 at 85%
1x1 at 90%
Banded Speed Deadlift
10x3 at 40% of 1RM +
moderate elastic band
3x10 Barbell Upright Row
moderately heavy across all
sets
Bench Press
2x5 at 75%
2x3 at 80%
1x2 at 83%
7 Week Strength Program
Session 8
Session 6
Session 7
Back Squat
1x8 at 71%
1x5 at 76%
1x3 at 82%
1x2 at 86%
1x1 at 92%
Bench Press
1x8 at 71%
1x5 at 76%
1x3 at 82%
1x2 at 86%
1x1 at 92%
Power Clean
3 Every 2min on the min for
10min at 74%
Bulgarian Split Squat
3x8 work to AHAP on last set
*beat last week on final set
Seated DB Press
3x10 work to AHAP on last set
*beat last week on final set
Deadlift
1x8 at 71%
1x5 at 76%
1x3 at 82%
1x2 at 86%
1x1 at 92%
Sumo Deadlift
3 Every 2min on the min for
10min at 74%
50 GHD Sit Ups
*sets and reps your choice
Single Arm Bench Supported
DB Row
3x8L, 8R at 1RIR
Front Squat
7x3 at 65% of 1RM
Incline Dumbbell Bench Press
1x12, 1x10, 1x8
*AHAP on last two sets
Strict Pull Ups
3 Sets of 1 RIR
60 Elastic Band Face Pulls
*sets and reps your choice
Alternating DB Biceps Curls
3x12L, 12R at 1RIR
Cable Triceps Extensions
3x12 at 1RIR
10min Alternating EMOM
Min1: 16 Rear Delt DB Fly
Min2: 12 AB Rollouts
Tier Three Tactical
Session 9
Session 10
Strict Press
1x8 at 71%
1x5 at 76%
1x3 at 82%
1x2 at 86%
1x1 at 92%
Banded Speed Deadlift
10x3 at 43% of 1RM +
moderate elastic band
3x10 Barbell Upright Row
moderately heavy across all
sets
*beat last week on all sets
Bench Press
2x5 at 76%
2x3 at 81%
1x2 at 84%
7 Week Strength Program
Session 13
Session 11
Session 12
Back Squat
1x8 at 73%
1x5 at 77%
1x3 at 83%
1x2 at 88%
1x1 at 93%
Bench Press
1x8 at 73%
1x5 at 77%
1x3 at 83%
1x2 at 88%
1x1 at 93%
Power Clean
3 Every 2min on the min for
10min at 77%
Bulgarian Split Squat
3x8 work to AHAP on last two
sets
*beat last week on final set
Seated DB Press
3x10 work to AHAP on last two
sets
*beat last week on final set
Deadlift
1x8 at 73%
1x5 at 77%
1x3 at 83%
1x2 at 88%
1x1 at 93%
Sumo Deadlift
3 Every 2min on the min for
10min at 77%
60 GHD Sit Ups
*sets and reps your choice
Single Arm Bench Supported
DB Row
3x8L, 8R at AHAP on final set
Front Squat
7x3 at 68% of 1RM
Incline Dumbbell Bench Press
1x12, 1x10, 1x8
*AHAP on all sets
Strict Pull Ups
3 Sets of AMREP
70 Elastic Band Face Pulls
*sets and reps your choice
Alternating DB Biceps Curls
3x12L, 12R at AHAP on all sets
Cable Triceps Extensions
3x12 at AHAP on all Sets
10min Alternating EMOM
Min1: 17 Rear Delt DB Fly
Min2: 13 AB Rollouts
Tier Three Tactical
Session 14
Session 15
Strict Press
1x8 at 73%
1x5 at 77%
1x3 at 83%
1x2 at 88%
1x1 at 93%
Banded Speed Deadlift
10x3 at 46% of 1RM +
moderate elastic band
3x10 Barbell Upright Row
AHAP on last set
Bench Press
2x5 at 77%
2x3 at 82%
1x2 at 86%
7 Week Strength Program
Session 18
Session 16
Session 17
Session 19
Session 20
Back Squat
1x8 at 74%
1x5 at 78%
1x3 at 84%
1x2 at 89%
1x1 at Technical Max
Bench Press
1x8 at 74%
1x5 at 78%
1x3 at 84%
1x2 at 89%
1x1 at Technical Max
Strict Press
1x8 at 74%
1x5 at 78%
1x3 at 84%
1x2 at 89%
1x1 at Technical Max
Power Clean
3 Every 3min on the min for
10min at 80%
Banded Speed Deadlift
10x3 at 48% of 1RM +
moderate elastic band
Seated DB Press
4x8 work to AHAP on last set
Deadlift
1x8 at 74%
1x5 at 78%
1x3 at 84%
1x2 at 89%
1x1 at Technical Max
4x8 Barbell Upright Row AHAP
on last set
Bench Press
2x5 at 78%
2x3 at 83%
1x2 at 87%
Bulgarian Split Squat
4x6 work to AHAP on last set
Sumo Deadlift
3 Every 3min on the min for
15min at 80%
60 GHD Sit Ups
*in as few sets as possible
Single Arm Bench Supported
DB Row
4x7L, 7R at AHAP on final set
Front Squat
7x3 at 70% of 1RM
Incline Dumbbell Bench Press
1x12, 1x10, 1x8, 1x6
*AHAP on all sets
Strict Pull Ups
3 Sets of AMREP
*beat last week
70 Elastic Band Face Pulls
*in as few sets as possible
Alternating DB Biceps Curls
4x10L, 10R at AHAP on all sets
Cable Triceps Extensions
4x10 at AHAP on all Sets
12min Alternating EMOM
Min1: 16 Rear Delt DB Fly
Min2: 12 AB Rollouts
Tier Three Tactical
Session 21
Session 22
Back Squat
1x8 at 75%
1x5 at 80%
1x3 at 85%
1x2 at 92%
1x1 at Technical Max
Bench Press
1x8 at 75%
1x5 at 80%
1x3 at 85%
1x2 at 92%
1x1 at Technical Max
Bulgarian Split Squat
4x6 work to AHAP on last set
*beat last week on last set
Sumo Deadlift
3 Every 3min on the min for
15min at 82%
Strict Pull Ups
4 Sets of AMREP
7 Week Strength Program
Session 23
Session 24
Session 25
Power Clean
3 Every 3min on the min for
10min at 82%
Strict Press
1x8 at 75%
1x5 at 80%
1x3 at 85%
1x2 at 92%
1x1 at Technical Max
Banded Speed Deadlift
10x3 at 50% of 1RM +
moderate elastic band
Seated DB Press
4x8 work to AHAP on last set
*beat last week on last set
Deadlift
1x8 at 75%
1x5 at 80%
1x3 at 85%
1x2 at 92%
1x1 at Technical Max
4x8 Barbell Upright Row AHAP
on last set
*beat last week on last set
Bench Press
2x5 at 80%
2x3 at 84%
1x2 at 88%
60 GHD Sit Ups
*as fast as possible
Single Arm Bench Supported
DB Row
4x7L, 7R at AHAP on final set
*beat last week on last set
Front Squat
7x3 at 73% of 1RM
Incline Dumbbell Bench Press
1x12, 1x10, 1x8, 1x6
*AHAP on all sets, beat last
week on final set
70 Elastic Band Face Pulls
*in as few sets as possible
Alternating DB Biceps Curls
4x10L, 10R at AHAP on all sets
*try to keep rest interval to 60
sec with last weeks weight
Cable Triceps Extensions
4x10 at AHAP on all Sets
*try to keep rest interval to 60
sec with last weeks weight
14min Alternating EMOM
Min1: 15 Rear Delt DB Fly
Min2: 11 AB Rollouts
Tier Three Tactical
7 Week Strength Program
Session 28
Session 26
Session 27
Session 29
Session 30
Back Squat
1x8 at 76%
1x5 at 82%
1x3 at 86%
1x2 at 95%
1x1 at Technical Max
Bench Press
1x8 at 76%
1x5 at 82%
1x3 at 86%
1x2 at 95%
1x1 at Technical Max
Strict Press
1x8 at 76%
1x5 at 82%
1x3 at 86%
1x2 at 95%
1x1 at Technical Max
Power Clean
3 Every 3min on the min for
10min at 85%
Banded Speed Deadlift
10x3 at 52% of 1RM +
moderate elastic band
Seated DB Press
5x7 work to AHAP on last set
Deadlift
1x8 at 76%
1x5 at 82%
1x3 at 86%
1x2 at 95%
1x1 at Technical Max
4x7 Barbell Upright Row AHAP
on last set
Bench Press
2x5 at 82%
2x3 at 85%
1x2 at 90%
Bulgarian Split Squat
5x6 work to AHAP on last set
Sumo Deadlift
3 Every 3min on the min for
15min at 85%
70 GHD Sit Ups
*as fast as possible
Single Arm Bench Supported
DB Row
4x6L, 6R at AHAP on final set
Front Squat
7x3 at 75% of 1RM
Incline Dumbbell Bench Press
1x10, 1x8, 1x6, 1x5
*AHAP on all sets
Strict Pull Ups
4 Sets of AMREP
*beat last week
80 Elastic Band Face Pulls
*in as few sets as possible
Alternating DB Biceps Curls
5x9L, 9R at AHAP on all sets
Cable Triceps Extensions
4x11 at AHAP on all Sets
14min Alternating EMOM
Min1: 16 Rear Delt DB Fly
Min2: 12 AB Rollouts
Tier Three Tactical
Session 26
Session 27
7 Week Strength Program
Session 28
Work to 1RM Bench Press
Warm Ups
1x10 at 30%, 1x8 at 50%, 1x5
at 60%, 1x2 at 70%, 1x1 at83%,
1x1 at 94% then
Three 1RM attempts
Session 29
Session 30
Strict Press
Warm Ups
1x10 at 30%, 1x8 at 50%, 1x5
at 60%, 1x2 at 70%, 1x1 at83%,
1x1 at 94% then
Three 1RM attempts
Deadlift
Warm Ups
1x10 at 30%, 1x8 at 50%, 1x5
at 60%, 1x2 at 70%, 1x1 at83%,
1x1 at 94% then
Three 1RM attempts
Tier Three Tactical
Bench Press
Warm Ups
1x10 at 30%, 1x8 at 50%, 1x5
at 60%, 1x2 at 70%, 1x1 at83%,
1x1 at 94% then
Three 1RM attempts
Download