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Legs #1: Week 1

This document outlines a 9 week strength training program consisting of weekly full body workouts focused on the main lifts: squats, bench press, overhead press, and deadlifts. Each week includes 2 sessions for legs, push, and pull with exercises performed at a variety of rep ranges from singles to 12 reps. Maximal strength is tested on the main lifts each week and volume is adjusted based on performance.

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Rinomeister
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43 views9 pages

Legs #1: Week 1

This document outlines a 9 week strength training program consisting of weekly full body workouts focused on the main lifts: squats, bench press, overhead press, and deadlifts. Each week includes 2 sessions for legs, push, and pull with exercises performed at a variety of rep ranges from singles to 12 reps. Maximal strength is tested on the main lifts each week and volume is adjusted based on performance.

Uploaded by

Rinomeister
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week 1

LEGS #1
Squat 5 rep Max 225

Squat 4x12 170

PUSH #1
Bench 1 rep Max 180

Bench 4x4 160

PULL #1
Deadlift 3 rep Max 290
Deadlift 4x6 255

LEGS #2
Squat 3 rep Max 240

Squat 4x8 200

PUSH #2
OHP 5 rep Max 95

OHP 4x12 75
BB Incline Bench 3x12 RPE 8-9

PULL #2

Deadlift 1 rep Max 305

Deadlift 4x2 295


Week 2
LEGS #1
Squat 1 rep Max 250

Squat 4x4 225

PUSH #1
Bench 3 rep Max 170

Bench 4x8 140

PULL #1
Deadlift 1 rep Max 305

Deadlift 4x2 290

LEGS #2
Squat 5 rep Max 225

Squat 4x12 170

PUSH #2
OHP 1 rep Max 105

OHP 4x4 95
BB 3x4 RPE 8-9
Incline

PULL #2
Deadlift 5 270
rep
Max
Deadlift 4x10 240
Week 3
LEGS #1
Squat 3 rep Max 240

Squat 4x8 200

PUSH #1
Bench 5 rep Max 160

Bench 4x12 120

PULL #1
Deadlift 5 rep Max 270

Deadlift 4x10 225

LEGS #2
Squat 1 rep Max 250

Squat 4x4 225

PUSH #2
OHP 3 rep Max 100

OHP 4x8 85
BB 3x8 RPE 8-9
Incline

PULL #2
Deadlift 3 rep Max 290

Deadlift 4x6 265

Week 4
LEGS #1
Squat 5 rep Max 230

Squat 4x12 175


PUSH #1
Bench 1 rep Max 180

Bench 4x4 160

PULL #1
Deadlift 3 rep Max 295

Deadlift 4x6 260

LEGS #2
Squat 3 rep Max 240

Squat 4x8 200

PUSH #2
OHP 5 rep Max 95

OHP 4x12 75

PULL #2
Deadlift 1 rep Max 310

Deadlift 4x2 300

Week 5
LEGS #1
Squat 1 rep Max 255

Squat 4x4 230

PUSH #1
Bench 3 rep Max 170

Bench 4x8 140


PULL #1

Deadlift 1 rep Max 310

Deadlift 4x2 290

LEGS #2
Squat 5 rep Max 230

Squat 4x12 175

PUSH #2
OHP 1 rep Max 105

OHP 4x4 95

INCLIEN 3 X 10
PULL #2
Deadlift 5 rep Max 275

Deadlift 4x10 245

Week 6
LEGS #1
Squat 3 rep Max 240

Squat 4x8 200

PUSH #1
Bench 5 rep Max 160

Bench 4x12 120


PULL #1

Deadlift 5 rep Max 275

Deadlift 4x10 225

LEGS #2
Squat 1 rep Max 255

Squat 4x4 230

PUSH #2
OHP 3 rep Max 100

OHP 4x8 85
BB 3x8 RPE 8-9
Incline

PULL #2
Deadlift 3 rep 295
Max
Deadlift 4x6 265

Week 7
LEGS #1
Squat 5 rep Max 235

Squat 4x12 180

PUSH #1
Bench 1 rep Max 185

Bench 4x4 165


PULL #1
Deadlift 3 rep Max 300

Deadlift 4x6 260

LEGS #2
Squat 3 rep Max 245

Squat 4x8 205

PUSH #2
OHP 5 rep Max 95

OHP 4x12 75
BB 3x12 RPE 8-9
Incline

PULL #2
Deadlift 1 rep Max 315

Deadlift 4x2 300

Week 8
LEGS #1
Squat 1 rep Max 260

Squat 4x4 230

PUSH #1
Bench 3 rep Max 175

Bench 4x8 145

PULL #1
Deadlift 1 rep Max 315

Deadlift 4x2 300


LEGS #2
Squat 5 rep 235
Max
Squat 4x12 180

PUSH #2
OHP 1 rep Max 110

OHP 4x4 100


BB 3x4 RPE 8-9
Incline

PULL #2
Deadlift 5 rep Max 280

Deadlift 4x10 245

Week 9
LEGS
#1
Squat 3 rep 245
Max
Squat 4x8 205

PUSH #1
Bench 5 rep Max 165

Bench 4x12 125


PULL #1
Deadlift 5 rep Max 280

Deadlift 4x10 230

LEGS #2
Squat 1 rep Max 260

Squat 4x4 230


PUSH #2
OHP 3 rep Max 100

OHP 4x8 85
BB 3x8 RPE 8-9
Incline

PULL #2
Deadlift 3 rep Max 300

Deadlift 4x6 270

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