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SET REP (Repetition) Intensity Week 3 Week 4: Excercise 1 RM Duration Block

The document outlines a 12-week strength training program with specific exercises prescribed for each of four weekly routines focused on bench press, deadlift, overhead press, and squat. Each exercise lists sets, repetitions, and intensity targets to progress over the course of the program, with the goal of increasing the lifter's 1RM bench press and overhead press strengths.

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Hà Minh Nguyệt
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369 views7 pages

SET REP (Repetition) Intensity Week 3 Week 4: Excercise 1 RM Duration Block

The document outlines a 12-week strength training program with specific exercises prescribed for each of four weekly routines focused on bench press, deadlift, overhead press, and squat. Each exercise lists sets, repetitions, and intensity targets to progress over the course of the program, with the goal of increasing the lifter's 1RM bench press and overhead press strengths.

Uploaded by

Hà Minh Nguyệt
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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EXCERCISE Squat Deadlift

1 RM 80 90

DURATION 8 WEEKS BLOCK

Bench day
EXERCISE SET REP (repetition) Intensity Week 3 Week 4

Sets x Reps Sets x Reps


Bench press (45 kg) 4 4-6 80%
Incline Dumbell BP 4 8 RPE 8

Assisted Pull up 5 8 RPE 7


Straight arm lat pull down 3 12 RPE 7
Dumbell skull crusher 3 12 RPE 8
Reserve curl 3 12 RPE 8

Deadlift day
EXERCISE SET REP (repetition) Intensity Week 3 Week 4

Sets x Reps Sets x Reps


Conventional deadlift 4 5 80%
(72kg)
Deadlift with band 4 6 RPE 8

SIngle leg squat 4 12 RPE 8


Hamstring curl 3 12-15 RPE 8
Quadruped hip extension 4 12 RPE 8
with band
Dead bug 3 10 -15

OHP day
EXERCISE SET REP (repetition) Intensity Week 3 Week 4

Sets x Reps Sets x Reps


Barbell Z press (24kg) 4 8 60%
Assisted dip 4 8 -12 RPE 8

Lat pull down 4 15, 12,12, 10 RPE 8


Bent over row 4 8-10 RPE 8
Cable push down 3 10 -12 RPE 8
Barbell curl 4 8 RPE 8

Squat day
EXERCISE SET REP (repetition) RESTING Week 3 Week 4

Sets x Reps Sets x Reps


Lowbar squat (65kg) 4 4-6 80%
Belt squat 4 10

Hip thrust 4 8 RPE 9


Leg extension 3 10 RPE 8
Side Lying Hip Abduction 3 15 RPE 8
GHD hyperextension 4 10 -12
Weighed plank 3 30s
Benchpress OHP
47.5 40

Strength

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

Sets x Reps Sets x Reps Sets x Reps Sets x RepsSets x Reps


Sets x Reps
Sets x Reps

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

Sets x Reps Sets x Reps Sets x RepsSets x RepsSets x Reps


Sets x Reps
Sets x Reps

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

Sets x Reps Sets x Reps Sets x Reps Sets x RepsSets x Reps


Sets x Reps
Sets x Reps
Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

Sets x Reps Sets x Reps Sets x Reps Sets x RepsSets x Reps


Sets x Reps
Sets x Reps
Week 12

Sets x Reps

Week 12

Sets x Reps

Week 12

Sets x Reps
Week 12

Sets x Reps
80 %
6 rep
4 set
1.2

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