Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 34 views

    Sample Mesos

    Uploaded by

    christine
    This document outlines a 4-week strength training program with progression over 3 weeks followed by a deload week. It includes exercises for upper body pushing and pulling as well as lower body exercises performed over 4 day splits with increasing weight and decreasing reps each week to maintain appropriate challenge. Deload week reduces weight and increases reps to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Sample Mesos

    Uploaded by

    christine
    34 views8 pages
    This document outlines a 4-week strength training program with progression over 3 weeks followed by a deload week. It includes exercises for upper body pushing and pulling as well as lower body exercises performed over 4 day splits with increasing weight and decreasing reps each week to maintain appropriate challenge. Deload week reduces weight and increases reps to allow for recovery.

    Original Description:

    meso

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 4-week strength training program with progression over 3 weeks followed by a deload week. It includes exercises for upper body pushing and pulling as well as lower body exercises performed over 4 day splits with increasing weight and decreasing reps each week to maintain appropriate challenge. Deload week reduces weight and increases reps to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    34 views8 pages

    Sample Mesos

    Uploaded by

    christine
    This document outlines a 4-week strength training program with progression over 3 weeks followed by a deload week. It includes exercises for upper body pushing and pulling as well as lower body exercises performed over 4 day splits with increasing weight and decreasing reps each week to maintain appropriate challenge. Deload week reduces weight and increases reps to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8

    Week 1 Week 2

    Sets Weight RIR Reps Sets Weight


    Monday
    High Bar Squat 3 405 3 4 415
    High Bar Squat 2 365 3 2 375
    Good Morning 2 225 3 3 235

    Tuesday
    Cambered Bar Bench 3 315 3 4 325
    Cambered Bar Bench 2 275 3 2 285
    Skull Crushers 3 135 3 4 140
    Pullups 3 5 3 4 10
    Upright Rows 3 95 3 4 100

    Thursday
    Deficit Deadlifts (3inch) 3 405 3 3 415
    Deficit Deadlifts (3inch) 2 365 3 2 375
    SLDLs 2 245 3 3 255
    Hack Squats 3 315 3 4 325

    Friday
    Seated Shoulder Presses 3 185 3 3 195
    Seated Shoulder Presses 2 165 3 2 175
    JM Presses 3 165 3 4 175
    Barbell Bent-Rows 3 225 3 3 230
    Dumbbell Upright Rows 3 35 3 4 35
    Dumbbell Curls 3 35 3 4 35
    Week 3 Deload
    RIR Reps Sets Weight RIR Reps Sets Weight RIR Reps

    2 4 425 1 2 405 5
    2 2 385 1 2 365 5
    2 3 245 1 2 225 5

    2 4 335 1 2 315 5
    2 2 295 1 2 275 5
    2 4 145 1 2 135 5
    2 4 15 1 2 5 5
    2 4 105 1 2 95 5

    2 4 425 1 2 225 10
    2 2 385 1 2 135 10
    2 4 265 1 2 135 10
    2 5 335 1 2 185 10

    2 4 205 1 2 135 10
    2 2 185 1 2 95 10
    2 5 185 1 2 95 10
    2 3 235 1 2 135 10
    2 4 35 1 2 20 10
    2 4 35 1 2 20 10
    Week 1 Week 2
    Sets Weight RIR Reps Sets Weight
    Monday
    High Bar Squat 3 425 3 4 435
    High Bar Squat 2 385 3 2 395
    Good Morning 2 245 3 3 255

    Tuesday
    Wide Grip Bench 3 335 3 4 345
    Wide Grip Bench 2 295 3 2 305
    JM Presses 3 185 3 4 195
    Pullups 3 15 3 4 20
    Upright Rows 3 105 3 4 110

    Thursday
    Deficit Deadlifts (3inch) 3 425 3 3 435
    Deficit Deadlifts (3inch) 2 385 3 2 395
    SLDLs 2 265 3 3 275
    Hack Squats 3 335 3 4 345

    Friday
    Seated Shoulder Presses 3 205 3 3 215
    Seated Shoulder Presses 2 185 3 2 195
    Close Grip Bench 3 235 3 4 245
    Barbell Bent-Rows 3 235 3 3 240
    Dumbbell Upright Rows 3 40 3 4 40
    Dumbbell Curls 3 40 3 4 40
    Week 3 Deload
    RIR Reps Sets Weight RIR Reps Sets Weight RIR Reps

    2 4 445 1 2 425 5
    2 2 405 1 2 385 5
    2 3 265 1 2 245 5

    2 4 355 1 2 335 5
    2 2 315 1 2 295 5
    2 4 205 1 2 185 5
    2 4 25 1 2 15 5
    2 4 115 1 2 105 5

    2 4 445 1 2 225 10
    2 2 405 1 2 135 10
    2 4 285 1 2 135 10
    2 5 355 1 2 185 10

    2 4 225 1 2 135 10
    2 2 205 1 2 95 10
    2 5 255 1 2 95 10
    2 3 245 1 2 135 10
    2 4 40 1 2 20 10
    2 4 40 1 2 20 10
    Week 1 Week 2
    Sets Weight RIR Reps Sets Weight
    Monday
    High Bar Squat 3 445 2 4 455
    Low Bar Squat 2 445 2 2 455
    Good Morning 2 265 2 3 275

    Tuesday
    Wide Grip Bench 3 355 2 4 365
    Competition Grip Bench 2 325 2 2 335
    JM Presses 3 205 2 4 215
    Pulldowns 2 130 2 2 130
    Cable Upright Rows 2 100 2 2 100

    Thursday
    Deficit Deadlifts (1 inch) 3 445 2 3 455
    Deficit Deadlifts (1 inch) 2 405 2 2 415
    SLDLs 2 285 2 3 295
    Hack Squats 3 355 2 4 365

    Friday
    Seated Shoulder Presses 3 225 2 3 235
    Seated Shoulder Presses 2 205 2 2 215
    Close Grip Bench 3 255 2 4 265
    Chest Supported Row 2 200 2 2 200
    Dumbbell Upright Rows 2 40 2 2 40
    Dumbbell Curls 2 40 2 2 40
    Week 3 Deload
    RIR Reps Sets Weight RIR Reps Sets Weight RIR Reps

    2 4 465 1 2 405 5
    2 2 465 1 2 405 5
    2 3 285 1 2 225 5

    2 4 375 1 2 315 5
    2 2 345 1 2 285 5
    2 4 225 1 2 185 5
    2 2 130 1 2 100 5
    2 2 100 1 2 80 5

    2 4 465 1 2 225 10
    2 2 425 1 2 135 10
    2 4 305 1 2 135 10
    2 5 375 1 2 185 10

    2 4 245 1 2 135 10
    2 2 225 1 2 95 10
    2 5 275 1 2 95 10
    2 2 200 1 2 135 10
    2 2 40 1 2 20 10
    2 2 40 1 2 20 10
    Week 1 Week 2
    Sets Weight RIR Reps Sets Weight
    Monday
    Low Bar Squat 3 465 2 4 475
    Low Bar Squat 2 435 2 2 445
    Good Morning 2 285 2 2 295

    Tuesday
    Competition Grip Bench 3 375 2 4 385
    Competition Grip Bench 2 345 2 2 355
    Pulldowns 2 130 2 2 130
    Cable Upright Rows 2 100 2 2 100

    Thursday
    Competition Deadlifts 3 465 2 3 475
    Competition Deadlifts 2 425 2 2 435
    SLDLs 2 305 2 3 315
    Low Bar Squats 2 435 2 2 445

    Friday
    Competition Bench 2 345 2 3 355
    JM Presses 3 225 2 4 235
    Chest Supported Row 2 200 2 2 200
    Dumbbell Upright Rows 2 40 2 2 40
    Dumbbell Curls 2 40 2 2 40
    Week 3 Deload
    RIR Reps Sets Weight RIR Reps Sets Weight RIR Reps

    2 4 485 1 2 405 5
    2 2 455 1 2 405 5
    2 2 305 1 2 225 5

    2 4 395 1 2 315 5
    2 2 365 1 2 285 5
    2 2 130 1 2 100 5
    2 2 100 1 2 80 5

    2 4 485 1 2 225 10
    2 2 445 1 2 135 10
    2 4 325 1 2 135 10
    2 3 455 1 2 185 10

    2 4 365 1 2 135 10
    2 4 245 1 2 135 10
    2 2 200 1 2 135 10
    2 2 40 1 2 20 10
    2 2 40 1 2 20 10

    You might also like