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Week 13: Squat Bench Deadlift Weight Lbs

This document outlines a 5-day training program consisting of squats, bench press, deadlifts, and accessory exercises. Day 1 focuses on squats, bench press, and triceps and pecs. Day 2 has bench press variations, shoulders, and lats. Day 3 includes deadlifts, bench press, and triceps. Day 4 repeats squats and bench press with accessories. Day 5 finishes with deadlifts, shoulders, and biceps. Each workout provides sets, reps, and estimated percentages of 1 rep max for the main lifts.

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94 views4 pages

Week 13: Squat Bench Deadlift Weight Lbs

This document outlines a 5-day training program consisting of squats, bench press, deadlifts, and accessory exercises. Day 1 focuses on squats, bench press, and triceps and pecs. Day 2 has bench press variations, shoulders, and lats. Day 3 includes deadlifts, bench press, and triceps. Day 4 repeats squats and bench press with accessories. Day 5 finishes with deadlifts, shoulders, and biceps. Each workout provides sets, reps, and estimated percentages of 1 rep max for the main lifts.

Uploaded by

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

SQUAT
BENCH
DEADLIFT
WEIGHT LBS

WEEK 13
Movement Sets Reps
Hyperextension 3 12
SQ Squat 1 5
SQ 1 5
SQ 1 4 + 6 + 3 + 7 + 2 +5
DAY 1

BN Board Press 1 3
BN 1 3
BN 2 3
BN 4 2
Pecs 5 8
Triceps Standing 5 6
Stretching (15-20 minutes) - -

Movement Sets Reps


Hyperextension 3 12
DAY 2

BN Speed Bench Press 1 4


BN 4 4
Medial Delts 5 6
Lats 5 8
Stretching (15-20 minutes) - -

Movement Sets Reps


DL Deficit Deadlift 1 3
DL 1 3
DL 4 2
BN Bench Press 1 5
BN 1 4
DAY 3

BN 1 3
BN 4 2
DL Deadlift off blocks with chains 1 3
DL 1 3
DL 2 3
DL 3 2
Triceps Pushdowns 5 8
Abs 4 10
Stretching (15-20 minutes) - -
Movement Sets Reps
Hyperextension 3 12
SQ Squat 1 5
SQ 1 4
SQ 1 3
DAY 4

SQ 4 3
BN 2 sec paused Bench Press 1 4
BN 1 4
BN 4 4
Pecks 5 8
Reverse hypers 4 8
Stretching (15-20 minutes) - -

Movement Sets Reps


Hyperextension 3 12
DL Deadlift with bands 1 3
DAY 5

DL 1 3
DL 4 3
Incline Shoulder Press 5 3
Biceps 5 8
Stretching (15-20 minutes) - -
%1RM RPE LOAD Notes
- - NW
50.0% - 0
60.0% - 0
60.0% - 0
60.0% - 0
70.0% - 0
80.0% - 0
85.0% - 0
- -
- -
- -

%1RM RPE LOAD Notes


- - NW
45.0% - 0
50.0% - 0
- -
- -
- -

%1RM RPE LOAD Notes


50.0% - 0
60.0% - 0
70.0% - 0
50.0% - 0
60.0% - 0
70.0% - 0
80.0% - 0
60.0% - 0
70.0% - 0
80.0% - 0
85.0% - 0
- -
- -
- -
%1RM RPE LOAD Notes
- - NW
50.0% - 0
60.0% - 0
70.0% - 0
75.0% - 0
50.0% - 0
60.0% - 0
70.0% - 0
- -
- -
- -

%1RM RPE LOAD Notes


- - NW
50.0% - 0
60.0% - 0
70.0% - 0
- -
- -
- -

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