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    Enter 90% Max Sets: Wave A (Week 1) OHP

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    John c
    This document outlines a 5-week training program with exercises scheduled for each day of the week. It includes percentages for each exercise each week to progress from lighter weights in week 1 to heavier in weeks 3 and 4 before regressing in week 5. Exercises include the bench press, squat, overhead press, deadlift, dips, chin-ups, leg press, leg curls, dumbbell bench press, dumbbell rows, and hanging leg raises. The program increases bench press, overhead press by 5 lbs each cycle and deadlift, squat by 10 lbs each cycle.

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    Enter 90% Max Sets: Wave A (Week 1) OHP

    Uploaded by

    John c
    186 views3 pages
    This document outlines a 5-week training program with exercises scheduled for each day of the week. It includes percentages for each exercise each week to progress from lighter weights in week 1 to heavier in weeks 3 and 4 before regressing in week 5. Exercises include the bench press, squat, overhead press, deadlift, dips, chin-ups, leg press, leg curls, dumbbell bench press, dumbbell rows, and hanging leg raises. The program increases bench press, overhead press by 5 lbs each cycle and deadlift, squat by 10 lbs each cycle.

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    Copy of Ogus 753

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    This document outlines a 5-week training program with exercises scheduled for each day of the week. It includes percentages for each exercise each week to progress from lighter weights in week 1 to heavier in weeks 3 and 4 before regressing in week 5. Exercises include the bench press, squat, overhead press, deadlift, dips, chin-ups, leg press, leg curls, dumbbell bench press, dumbbell rows, and hanging leg raises. The program increases bench press, overhead press by 5 lbs each cycle and deadlift, squat by 10 lbs each cycle.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    186 views3 pages

    Enter 90% Max Sets: Wave A (Week 1) OHP

    Uploaded by

    John c
    This document outlines a 5-week training program with exercises scheduled for each day of the week. It includes percentages for each exercise each week to progress from lighter weights in week 1 to heavier in weeks 3 and 4 before regressing in week 5. Exercises include the bench press, squat, overhead press, deadlift, dips, chin-ups, leg press, leg curls, dumbbell bench press, dumbbell rows, and hanging leg raises. The program increases bench press, overhead press by 5 lbs each cycle and deadlift, squat by 10 lbs each cycle.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    and calculates your cycles on the

    percentages shown. Adjust as needed. Percentages Wed


    Enter 90% max Wave A (Week 1) OHP sets
    Bench 240 75.00% 130 5
    Squat 340 Dips 5
    OHP 175 Chin-ups 5
    Deadlift 390
    Bench and Ohp go up by 5 per cycle. Wave B (Week 2) OHP sets
    Deadlift and Squat go up by 10 per cycle. 70.00% 125 4
    Dips 5
    Chin-ups 5

    Wave C (Week 3) OHP sets


    80.00% 140 7
    Dips 5
    Chin-ups 5

    Wave D (Week 4) OHP sets


    85.00% 150 10
    Dips 5
    Chin-ups 5

    Wave E (Week 5) OHP sets


    60.00% 105 5
    Dips 5
    Chin-ups 5
    Percentages Thurs Percentages
    reps Wave A (Week 1) SQUAT sets reps Wave A (Week 1)
    7 85.00% 290 10 3 80.00%
    10 Leg Press 5 10
    10 Leg Curls 5 10

    reps Wave B (Week 2) SQUAT sets reps Wave B (Week 2)


    9 80.00% 270 7 5 85.00%
    10 Leg Press 5 10
    10 Leg Curls 5 10

    reps Wave C (Week 3) SQUAT sets reps Wave C (Week 3)


    5 70.00% 240 4 9 75.00%
    10 Leg Press 5 10
    10 Leg Curls 5 10

    reps Wave D (Week 4) SQUAT sets reps Wave D (Week 4)


    3 75.00% 255 5 7 70.00%
    10 Leg Press 5 10
    10 Leg Curls 5 10

    reps Wave E (Week 5) SQUAT sets reps Wave E (Week 5)


    5 60.00% 205 5 5 60.00%
    10 Leg Press 5 10
    10 Leg Curls 5 10
    Sat Percentages Sun
    BENCH sets reps Wave A (Week 1) DEADLIFT sets reps
    190 7 5 70.00% 275 4 9
    Dumbbell Bench 5 10 RDL 5 10
    Dumbbell Rows 5 10 Hanging Leg Raises 5 10

    BENCH sets reps Wave B (Week 2) DEADLIFT sets reps


    205 10 3 75.00% 295 5 7
    Dumbbell Bench 5 10 RDL 5 10
    Dumbbell Rows 5 10 Hanging Leg Raises 5 10

    BENCH sets reps Wave C (Week 3) DEADLIFT sets reps


    180 5 7 85.00% 330 10 3
    Dumbbell Bench 5 10 RDL 5 10
    Dumbbell Rows 5 10 Hanging Leg Raises 5 10

    BENCH sets reps Wave D (Week 4) DEADLIFT sets reps


    170 4 9 80.00% 310 7 5
    Dumbbell Bench 5 10 RDL 5 10
    Dumbbell Rows 5 10 Hanging Leg Raises 5 10

    BENCH sets reps Wave E (Week 5) DEADLIFT sets reps


    145 5 5 60.00% 235 5 5
    Dumbbell Bench 5 10 RDL 5 10
    Dumbbell Rows 5 10 Hanging Leg Raises 5 10

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