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Bench 75% 4x6 + 2 Drop Sets To Failure

This document outlines a 3-week strength training program split into upper body, lower body, and pull/push sessions. Week 1 focuses on building strength and muscle endurance with moderate weight for higher reps. It progresses to heavier weights for lower reps in weeks 2 and 3, increasing the weight to 80% of max for 5 sets of 5 reps in week 2 and 85% of max for 7 sets of 3 reps in week 3. Each session includes compound and isolation exercises targeting major muscle groups.

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Nina Brown
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86 views2 pages

Bench 75% 4x6 + 2 Drop Sets To Failure

This document outlines a 3-week strength training program split into upper body, lower body, and pull/push sessions. Week 1 focuses on building strength and muscle endurance with moderate weight for higher reps. It progresses to heavier weights for lower reps in weeks 2 and 3, increasing the weight to 80% of max for 5 sets of 5 reps in week 2 and 85% of max for 7 sets of 3 reps in week 3. Each session includes compound and isolation exercises targeting major muscle groups.

Uploaded by

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

Day 1 - Upper heavy:


Bench 75% 4x6 + 2 drop sets to failure
T bar/BOR 4x6
Dumbbell shoulder press 4x10
Weighted pull ups 3x6
Weighted dips 4x8
Bicep exercise 4x10
Day 2 lower heavy
Squat 75% 4x6 + 2 drop sets to failure
RDL 4x6
Single leg leg press 4x10
Ham curl lying or seated 4x10
calf exercise 4x10
day-3 rest
day 4 pull session:
T bar/BOR 4x8
Pull ups 5x10
Cable row 3x12
Pull downs- 3x15
1 arm row 3x12-15
cable/straight bar curl 3x10
hammer curl 3x20
day 5 push:
overhead press 75% 4x6
incline dumbbell bench 4x10
side laterals 4x20
close grip bench 3x10
cable fly 3x15
pushdowns 3x20
rear delt exercise 3x15
day 6 legs:
deadlift 75% 4x6
leg press superset 10 reps close stance/10 reps wide x3
lunges 3x20(10 each leg)
leg ext 3x20
leg curl 3x20
calf exercise 3x20
week 2: 80% 5x5
week 3: 85% 7x3

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