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

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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John c
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233 views

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

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.

Uploaded by

John c
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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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