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    Complete 16-Week Program

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    Shuvajoyyy
    The document contains a strength training program over 4 weeks. It lists exercises for each day of the week including sets, reps, intensity as a percentage of 1RM, load in pounds, tempo, and rest between sets. The program progresses each week by increasing intensity percentages and loads for main lifts like squats, bench press, deadlifts, and accessories. Intensity is increased from 67-73% in week 1 to 75-86% in week 3 for competition lifts. The program aims to progressively overload the lifts each week through increased weight and lower reps.

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    Complete 16-Week Program

    Uploaded by

    Shuvajoyyy
    18 views11 pages
    The document contains a strength training program over 4 weeks. It lists exercises for each day of the week including sets, reps, intensity as a percentage of 1RM, load in pounds, tempo, and rest between sets. The program progresses each week by increasing intensity percentages and loads for main lifts like squats, bench press, deadlifts, and accessories. Intensity is increased from 67-73% in week 1 to 75-86% in week 3 for competition lifts. The program aims to progressively overload the lifts each week through increased weight and lower reps.

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    The document contains a strength training program over 4 weeks. It lists exercises for each day of the week including sets, reps, intensity as a percentage of 1RM, load in pounds, tempo, and rest between sets. The program progresses each week by increasing intensity percentages and loads for main lifts like squats, bench press, deadlifts, and accessories. Intensity is increased from 67-73% in week 1 to 75-86% in week 3 for competition lifts. The program aims to progressively overload the lifts each week through increased weight and lower reps.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    18 views11 pages

    Complete 16-Week Program

    Uploaded by

    Shuvajoyyy
    The document contains a strength training program over 4 weeks. It lists exercises for each day of the week including sets, reps, intensity as a percentage of 1RM, load in pounds, tempo, and rest between sets. The program progresses each week by increasing intensity percentages and loads for main lifts like squats, bench press, deadlifts, and accessories. Intensity is increased from 67-73% in week 1 to 75-86% in week 3 for competition lifts. The program aims to progressively overload the lifts each week through increased weight and lower reps.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 11

    Lift Max (lbs)

    Squat 290
    Bench 175
    Deadlift 375
    WEEK 1, Day 1 WEEK 2, Day 1 Week 3, Day 1
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    Competition Squat 4 7 67% 195 1.0.1 180 4 6 70% 205 1.0.1 180 4 6 73%
    Paused Bench 4 7 67% 115 1.1.1 180 4 6 70% 120 1.1.1 180 4 6 73%
    Overhead Press 3 8 1.0.1 120 3 8 1.0.1 120 3 7
    Bent Over Row 3 12 1.0.1 90 3 12 1.0.1 90 3 8
    GHR Back Extensions 4 12 1.0.1 60 4 12 1.0.1 60 5 10

    WEEK 1, Day 2
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    Competition Deadlift 4 7 67% 250 1.0.1 180 4 6 70% 265 1.0.1 180 4 6 73%
    3ct Pause Bench 3 5 60% 105 1.3.1 180 3 6 60% 105 1.3.1 180 3 4 65%
    SSB or Front or High Bar Pause Squat 3 5 8RPE 1.2.1 180 3 6 8RPE 1.2.1 45 3 4 8RPE
    Wide Grip Seated Row (cable - mimic bench grip and
    movement) 5 8 1.0.1 90 5 8 1.0.1 90 5 8

    WEEK 1, Day 3
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    Pin Squat (pins set for full depth) 3 6 65% 190 1.1.1 120 3 5 70% 205 1.1.1 120 3 6 68%
    2Board Press 3 6 8RPE 1.0.1 60 3 5 8RPE 1.0.1 60 3 4 8RPE
    1-Arm DB Rows 5 10 1.1.1 90 5 10 1.1.1 90 5 8
    Birddogs (reps per side) 3 6 1.1.1 90 3 6 1.1.1 90 3 8

    WEEK 1, Day 4
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    2ct Pause Deadlift (pause barely off floor) 3 6 63% 235 x 120 3 5 65% 245 x 120 3 6 68%
    Rep Bench (Touch and Go) 4 10 63% 110 1.0.1 120 4 10 65% 115 1.0.1 120 4 10 68%
    SLDL 3 8 40% 150 1.0.1 180 3 8 43% 160 1.0.1 180 3 6 45%
    Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8
    Tricep movement of choice 4 10 1.0.1 90 4 10 1.1.1 90 4 8
    Week 4, Day 1
    Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    210 1.0.1 180 5 5 75% 220 1.0.1 180
    130 1.1.1 180 5 5 75% 130 1.1.1 180
    1.0.1 120 3 7 1.0.1 120
    1.0.1 90 3 8 1.0.1 90
    1.0.1 60 5 10 1.0.1 60

    Load Tempo Rest Sets Reps Intensity Load Tempo Rest


    275 1.0.1 180 5 5 75% 280 1.0.1 180
    115 1.3.1 180 3 3 70% 120 1.3.1 180
    1.2.1 180 3 5 8RPE 1.2.1 180

    1.0.1 90 4 8 1.0.1 90

    Load Tempo Rest Sets Reps Intensity Load Tempo Rest


    195 1.1.1 120 3 5 73% 210 1.1.1 120
    1.0.1 60 3 6 8RPE 1.0.1 60
    1.1.1 90 5 8 1.1.1 90
    1.1.1 90 4 8 1.1.1 90

    Load Tempo Rest Sets Reps Intensity Load Tempo Rest


    255 x 120 3 5 73% 275 x 120
    120 1.0.1 120 4 8 70% 120 1.0.1 120
    170 1.0.1 180 3 6 48% 180 1.0.1 180
    1.0.1 90 4 8 1.0.1 90
    1.0.1 90 4 8 1.0.1 90
    WEEK 1 WEEK 2 Week 3
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    Competition Squat 3 3 80% 230 1.0.1 180 4 3 82% 240 1.0.1 180 5 2 86%
    Competition Squat 2 5 68% 195 1.0.1 180 2 5 70% 205 1.0.1 180 2 4 72%
    Competition Pause Bench 4 3 80% 140 1.1.1 180 5 3 82% 145 1.1.1 180 5 2 86%
    Competition Pause Bench 2 5 68% 120 1.1.1 180 3 5 70% 120 1.1.1 180 2 4 72%
    SLDL 4 9 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90 4 8 8RPE
    Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x 60 4 x 45s

    WEEK 1, Day 2
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    Competition Deadlift 3 3 80% 300 1.0.1 180 4 3 82% 310 1.0.1 180 5 2 86%
    Competition Deadlift 2 5 68% 255 1.0.1 180 2 5 70% 265 1.0.1 180 2 4 72%
    2ct Pause Bench 3 4 8RPE 1.3.1 180 4 3 8RPE 1.3.1 180 3 3 8RPE
    Competition Squat 2 5 65% 190 1.0.1 180 3 5 68% 195 1.0.1 180 2 5 71%
    Wide Grip Seated Row (mimic bench movement) 4 10 1.0.1 60 4 10 1.0.1 60 4 8

    WEEK 1, Day 3
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    2ct Pause Squat 4 4 8RPE 1.1.1 180 5 3 8RPE 1.1.1 180 4 5 9RPE
    Competition Pause Bench 6 5 70% 120 1.1.1 180 6 4 73% 130 1.1.1 180 6 3 75%
    Feet Up Bench 4 5 8RPE 1.0.1 180 3 4 8RPE 1.0.1 120 4 3 8RPE
    Competition Deadlift 2 5 65% 245 1.0.1 180 3 5 68% 255 1.0.1 180 2 5 71%
    Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8

    WEEK 1, Day 4
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 1.0.1 180 5 3 8RPE 1.0.1 180 4 5 8RPE
    Touch and Go Bench 3 6 9RPE 1.0.1 180 3 12 10RPE 1.0.1 180 4 7 8RPE
    Close Grip Incline Press 4 8 1.0.1 120 4 7 1.0.1 120 5 6
    1-Arm DB Rows 6 10 1.0.1 60 6 10 1.0.1 60 6 8
    Week 3 Week 4
    Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    250 1.0.1 180 4 3 85% 245 1.0.1 180
    210 1.0.1 180 3 4 75% 220 1.0.1 180
    150 1.1.1 180 5 3 85% 150 1.1.1 180
    125 1.1.1 180 3 4 75% 130 1.1.1 180
    1.0.1 90 4 7 8RPE 1.0.1 90
    x 60 4 x 45s x 60

    Load Tempo Rest Sets Reps Intensity Load Tempo Rest


    325 1.0.1 180 4 3 85% 320 1.0.1 180
    270 1.0.1 180 3 4 75% 280 1.0.1 180
    1.3.1 180 4 4 8RPE 1.3.1 180
    205 1.0.1 180 2 4 74% 215 1.0.1 180
    1.0.1 60 4 8 1.0.1 60

    Load Tempo Rest Sets Reps Intensity Load Tempo Rest


    1.1.1 180 4 2 9RPE 1.1.1 180
    130 1.1.1 180 6 5 68% 120 1.1.1 180
    1.0.1 120 4 4 8RPE 1.0.1 120
    265 1.0.1 180 2 4 74% 280 1.0.1 180
    1.0.1 90 4 8 1.0.1 90

    Load Tempo Rest Sets Reps Intensity Load Tempo Rest


    1.0.1 180 4 2 9RPE 1.0.1 180
    1.0.1 180 4 5 8RPE 1.0.1 180
    1.0.1 120 4 10 1.0.1 120
    1.0.1 60 6 8 1.0.1 60
    WEEK 1 WEEK 2 Week 3
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    Competition Squat 5 4 82% 240 1.0.1 180 6 3 85% 245 1.0.1 180 3 3 83%
    Competition Squat 2 4 71% 205 1.0.1 180 2 4 74% 215 1.0.1 180 2 4 76%
    Competition Pause Bench 6 4 82% 145 1.1.1 180 7 4 85% 150 1.1.1 180 3 3 83%
    Competition Pause Bench 2 4 71% 125 1.1.1 180 2 4 74% 130 1.1.1 180 2 4 76%
    Bent Over Row 4 8 8RPE 1.0.1 90 4 6 8RPE 1.0.1 90 4 5 8RPE
    Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x 60 4 24

    WEEK 1, Day 2
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    Competition Deadlift 4 4 82% 310 1.0.1 180 5 3 85% 320 1.0.1 180 3 3 83%
    Competition Deadlift 2 4 71% 265 1.0.1 180 2 4 74% 280 1.0.1 180 2 4 76%
    Pin Press (chest level) 4 4 8RPE 1.1.1 180 4 5 8RPE 1.1.1 180 4 3 8RPE
    Competition Squat 3 5 68% 195 1.0.1 180 3 5 71% 205 1.0.1 180 3 4 74%

    Wide Grip Seated Row (cable - mimic bench grip and


    movement) 4 8 1.0.1 60 4 8 1.0.1 60 4 8

    WEEK 1, Day 3
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    2ct Pause Squats 1+2F 4 9RPE 1.2.1 180 1+3F 2 9RPE 1.2.1 180 1+1R 3 8RPE
    Competition Pause Bench 6 5 72% 125 1.1.1 180 6 4 75% 130 1.1.1 180 5 3 78%
    Close Grip Bench Press 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 120 1+1R 2 8RPE
    Competition Deadlift 2 5 68% 255 1.0.1 180 3 5 71% 265 1.0.1 180 3 4 74%
    Vertical Pull of choice 4 8 1.0.1 90 4 8 1.0.1 90 4 8

    WEEK 1, Day 4
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity
    2ct Pause Deadlifts (just off floor) 1+2F 4 9RPE 1.0.1 180 1+3F 2 9RPE 1.0.1 180 1+1R 3 8RPE
    Bench +mini bands 1+1F 8 9RPE 1.0.1 180 1+1F 7 9RPE 1.0.1 180 1+1F 6 9RPE
    Barbell Overhead Press 1+3R 7 8RPE 1.0.1 120 1+2R 8 8RPE 1.0.1 120 1+1R 5 8RPE
    1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1 60 5 8
    Week 3
    Load Tempo Rest
    240 1.0.1 180
    220 1.0.1 180
    145 1.1.1 180
    135 1.1.1 180
    1.0.1 90
    x 60

    Load Tempo Rest


    310 1.0.1 180
    285 1.0.1 180
    1.1.1 180
    215 1.0.1 180

    1.0.1 60

    Load Tempo Rest


    1.2.1 180
    135 1.1.1 180
    1.0.1 180
    280 1.0.1 180
    1.0.1 180

    Load Tempo Rest


    1.0.1 180
    1.0.1 180
    1.0.1 180
    1.0.1 60
    WEEK 1 WEEK 2 Week 3
    Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load
    Competition Squat 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE
    Competition Squat (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4 72%
    Competition Pause Bench 1 3 8RPE 1.1.1 180 1 2 8RPE 1.1.1 180 1 1 9RPE
    Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1 180 7 5 68% 1.1.1 180 5 4 72%
    Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1 90 1+2R 6 8RPE

    WEEK 1, Day 2
    Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load
    Competition Deadlift 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE
    Competition Deadlift (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4 72%
    2ct Pause Bench 1+2F 4 9RPE 1.2.1 180 1+2R 5 8RPE 1.2.1 180 1+2F 2 9RPE
    High Bar Squat 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 4 9RPE

    WEEK 1, Day 3
    Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load
    Pin Squat 1 3 8RPE 1.2.1 180 1 2 8RPE 1.2.1 180 1 1 8RPE
    Pin Squat 1+1F 4 9RPE 1.2.1 180 1+1F 5 9RPE 1.2.1 180 1+1F 2 9RPE
    Close Grip Bench 1+2F 3 9RPE 1.0.1 180 1+1F 2 9RPE 1.0.1 180 1+2R 3 8RPE
    Feet Up Bench 1+1F 5 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1 180 1+1F 3 9RPE

    WEEK 1, Day 4
    Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load
    2ct Pause Deadlifts 1 3 8RPE x 180 1 2 8RPE x 180 1 1 8RPE
    2ct Pause Deadlifts 1+2F 5 9RPE x 180 1+2R 4 8RPE x 180 1+2F 2 9RPE
    Touch and Go Bench 1+3R 5 8RPE 1.0.1 180 1+3R 4 8RPE 1.0.1 180 1+1F 3 9RPE
    Week 3 Week 4
    Tempo Rest Sets Reps Load Tempo Rest
    1.0.1 180 1 1 8RPE 1.0.1 180
    1.0.1 180 3 3 76% 1.0.1 180
    1.1.1 180 1 1 9RPE 1.1.1 180
    1.1.1 180 4 3 76% 1.1.1 180
    1.0.1 120 1+1F 5 9RPE 1.0.1 90

    Tempo Rest Sets Reps Load Tempo Rest


    1.0.1 180 1 1 8RPE 1.0.1 180
    1.0.1 180 3 3 76% 1.0.1 180
    1.2.1 180 1+2R 4 8RPE 1.2.1 180
    1.0.1 180 1+1R 2 8RPE 1.0.1 180

    Tempo Rest Sets Reps Load Tempo Rest


    1.2.1 180 1 1 8RPE 1.2.1 180
    1.2.1 180 1+2F 4 8RPE 1.2.1 180
    1.0.1 180 1+1F 4 9RPE 1.0.1 180
    1.0.1 180 1+1F 4 9RPE 1.0.1 180

    Tempo Rest Sets Reps Load Tempo Rest


    x 180 1 1 8RPE x 180
    x 180 1+2F 4 9RPE x 180
    1.0.1 180 1+2F 3 9RPE 1.0.1 180
    5 Days from Competition
    Exercise Sets Reps Load Tempo Rest
    Competition Squat 1 1 Opener 1.0.1 180
    Competition Squat 3 2 82% 240 1.0.1 180
    Competition Pause Bench 1 1 Opener 1.1.1 180
    Competition Pause Bench 3 2 84% 145 1.1.1 180

    4 Days from Competition


    Exercise Sets Reps Load Tempo Rest
    Competition Deadlift 1 1 Opener 1.0.1 180
    Competition Deadlift 2 2 82% 310 1.0.1 180
    Competition Pause Bench 4 1 85% 150 1.1.1 180

    3 Days From Competition


    Exercise Sets Reps Load Tempo Rest
    Competition Squat 1 1 85% 245 1.0.1 180
    2 2 78% 225 1.0.1 180
    Competition Pause Bench 1 1 85% 150 1.1.1 180
    3 2 78% 135 1.1.1 180
    Competition Deadlift 1 1 82% 310 1.0.1 180
    2 2 75% 280 1.0.1 180

    2 Days From Competition


    Exercise Sets Reps Load Tempo Rest
    Competition Squat 2 3 75% 220 1.0.1 180
    Competition Pause Bench 3 3 78% 135 1.1.1 180
    Competition Deadlift 1 3 75% 280 1.0.1 180

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