Scribd Logo
Upload

Welcome to Scribd!

  • 55 views

    20 Week Prilipin Cycle: Hypertrophy 2 Squat

    Uploaded by

    Mike Patterson
    This document outlines a 20-week training program focused on hypertrophy. It includes squats, bench press, deadlifts, and accessory exercises performed over 3 days per week. Each workout lists the lifts, sets, reps, and weights. The program progresses the main lifts over multiple weeks, increasing weight and decreasing reps while maintaining percentages of each lifter's one rep max.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    20 Week Prilipin Cycle: Hypertrophy 2 Squat

    Uploaded by

    Mike Patterson
    55 views6 pages
    This document outlines a 20-week training program focused on hypertrophy. It includes squats, bench press, deadlifts, and accessory exercises performed over 3 days per week. Each workout lists the lifts, sets, reps, and weights. The program progresses the main lifts over multiple weeks, increasing weight and decreasing reps while maintaining percentages of each lifter's one rep max.

    Original Description:

    2nd cycle of my prelipin log

    Original Title

    Cycle 2 Log

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 20-week training program focused on hypertrophy. It includes squats, bench press, deadlifts, and accessory exercises performed over 3 days per week. Each workout lists the lifts, sets, reps, and weights. The program progresses the main lifts over multiple weeks, increasing weight and decreasing reps while maintaining percentages of each lifter's one rep max.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    55 views6 pages

    20 Week Prilipin Cycle: Hypertrophy 2 Squat

    Uploaded by

    Mike Patterson
    This document outlines a 20-week training program focused on hypertrophy. It includes squats, bench press, deadlifts, and accessory exercises performed over 3 days per week. Each workout lists the lifts, sets, reps, and weights. The program progresses the main lifts over multiple weeks, increasing weight and decreasing reps while maintaining percentages of each lifter's one rep max.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    20 Week Prilipin Cycle

    Hypertrophy 2
    ###

    Squat

    Week

    Day
    Lift
    Comp Squat
    Comp Squat
    High Bar Squat
    RDL

    Set
    1
    5
    4
    8

    Good Morning
    Hamstring Curl

    3
    3

    Day

    Wednesday, February 10, 2016

    Lift
    Comp Squat
    Pause in Hole
    SSB Squat
    Axle Deadlift
    Good Morning
    Hamstring Curl

    Day

    Set
    1
    5
    4
    8
    3
    3

    Rep
    9
    6
    7
    5

    %
    76.0%
    70.0%
    65.0%
    65.0%

    KG
    174.1
    160.4
    133.1
    126.8

    8
    8
    Total Pril

    Rep
    %
    8
    78.0%
    6
    72.5%
    7
    70.0%
    5
    65.0%
    8
    8
    Total Pril

    KG
    178.7
    144.9
    122.9
    126.8

    Wednesday, February 17, 2016

    Lift
    Comp Squat
    High Bar Squat
    Front Squat
    Deficit Deadlift

    Set
    1
    7
    5
    8

    Good Morning
    Hamstring Curl

    3
    3

    Day

    Wednesday, February 24, 2016

    Lift
    LOW

    Wednesday, February 03, 2016

    Rep
    7
    6
    7
    5

    %
    80.0%
    75.0%
    75.0%
    65.0%

    KG
    183.3
    153.6
    95.1
    145.8

    8
    8
    Total Pril

    Set

    Rep

    KG

    High Bar Squat


    Pause in Hole

    8
    3

    5
    3

    60.0%
    70.0%

    122.9
    139.9

    Good Morning
    Hamstring Curl

    3
    3

    8
    8

    Total Pril

    Bench
    Day
    Lift
    Comp Bench
    Comp Bench
    1 Board Press
    Football Bench
    Row
    Tricep Extension

    Monday, February 01, 2016

    Set
    1
    5
    4
    8
    3
    3

    Day
    Lift
    Comp Bench
    Spoto Press
    1 Board Press
    Wide Bench
    Row
    Tricep Extension

    Row
    Tricep Extension

    Football Bench
    Slingshot
    Spoto Press
    Row
    Tricep Extension

    %
    76.0%
    70.0%
    65.0%
    65.0%

    KG
    107.4
    99.0
    95.1
    76.1

    8
    8
    Total Pril

    Set
    1
    5
    4
    8
    3
    3

    Set
    1
    7
    5
    8

    Rep
    %
    8
    78.0%
    6
    72.5%
    7
    70.0%
    5
    65.0%
    8
    8
    Total Pril

    3
    3

    Rep
    7
    6
    7
    5

    Day
    Lift
    Comp Deadlift
    3" Block Pull
    Front Squat

    Saturday, Februar

    Set
    6
    7
    8

    Leg Press
    Leg Extension

    KG
    110.3
    91.9
    102.4
    79.2

    %
    80.0%
    75.0%
    75.0%
    65.0%

    Day
    Lift
    Comp Deadlift
    3" Block Pull
    SSB Squat

    Saturday, Februar

    Set
    7
    7
    8

    Leg Press
    Leg Extension

    Monday, February 15, 2016

    Day
    Lift

    Rep
    9
    6
    7
    5

    Monday, February 08, 2016

    Day
    Lift
    Comp Bench
    Wide Bench
    1 Board Press
    Slingshot

    Deadlift

    KG
    113.1
    91.4
    109.7
    95.1

    8
    8
    Total Pril

    Day
    Lift
    Comp Deadlift
    3" Block Pull
    Manta Squat

    Saturday, Februar

    Set
    8
    7
    8

    Leg Press
    Leg Extension

    Monday, February 22, 2016

    Set

    Rep

    KG

    3
    8
    3
    3
    3

    7
    5
    3
    8
    8

    75.0%
    60.0%
    70.0%

    87.8
    87.8
    88.7

    Day
    Lift
    3" Block Pull
    6" Block Pull
    Leg Press
    Leg Extension

    Saturday, Februar

    Set
    8
    3

    Total Pril

    Deadlift
    Saturday, February 06, 2016

    Rep
    5
    4
    5

    %
    75.0%
    70.0%
    65.0%

    KG
    197.4
    191.1
    82.4

    Total Pril
    Saturday, February 13, 2016

    Rep
    5
    4
    5

    %
    75.0%
    72.5%
    65.0%

    KG
    197.4
    197.9
    114.1

    Total Pril
    Saturday, February 20, 2016

    Rep
    5
    4
    5

    %
    75.0%
    75.0%
    65.0%

    KG
    197.4
    204.8
    107.7

    Total Pril
    Saturday, February 27, 2016

    Rep

    KG

    5
    3

    60.0%
    70.0%

    163.8
    204.8

    Total Pril

    You might also like