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Excel Program Template Daily Undulating With Autocalculations

The training program outlines a 3 week strength training cycle consisting of power, strength, and hypertrophy days each week. On power days, the deadlift and bench press are performed in a weekly undulating periodization of 3-3+ sets at increasing percentages of 1RM with predicted 1RM calculations. Strength days follow a similar set/rep scheme for back squats. Hypertrophy days focus on higher volume work for the main lifts and accessories.

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peqe
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© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
209 views

Excel Program Template Daily Undulating With Autocalculations

The training program outlines a 3 week strength training cycle consisting of power, strength, and hypertrophy days each week. On power days, the deadlift and bench press are performed in a weekly undulating periodization of 3-3+ sets at increasing percentages of 1RM with predicted 1RM calculations. Strength days follow a similar set/rep scheme for back squats. Hypertrophy days focus on higher volume work for the main lifts and accessories.

Uploaded by

peqe
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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The Movement System Training program: Name

Column1 Column1
Week 1: Week 2: Week 3:
POWER DAY
Reps % 1RM Weight Used 315 Reps % 1RM Weight Used 315 Reps % 1RM Weight Used 315
3 65 204.75 3 72 226.8 3 81 255.15
3 67 211.05 3 74 233.1 3 83 261.45
Deadlift 3 67 211.05 3 76 239.4 3 86 270.9
3 69 217.35 Reps Hit: Predicted 1RM 3 79 248.85 Reps Hit: Predicted 1RM 3 88 277.2 Reps Hit: Predicted 1RM
3+ 72 226.8 226.8 3+ 81 255.15 255.15 3+ 90 283.5 283.5

3 67 147.4 220 3 74 162.8 220 3 65 143 220


3 69 151.8 3 76 167.2 3 67 147.4
Bench 3 69 151.8 3 76 167.2 3 67 147.4
3 72 158.4 Reps Hit: Predicted 1RM 3 79 173.8 Reps Hit: Predicted 1RM 3 69 151.8 Reps Hit: Predicted 1RM
3+ 72 158.4 158.4 3+ 79 173.8 173.8 3+ 72 158.4 158.4
3X5 3X6 3X7
Landmine Sh Press
10
Cable Row
10
3X10 3X12 3X12
Hanging Leg Raise
12 12 12
Dips RM: RM: RM:

Week 1: Week 2: Week 3:


STRENGTH DAY
5 70 164.5 235 5 72 169.2 235 5 75 176.25 235
5 70 164.5 5 72 169.2 5 75 176.25
Squat 5 70 164.5 Reps Hit: Predicted 1RM 5 72 169.2 Reps Hit: Predicted 1RM 5 75 176.25 Reps Hit: Predicted 1RM
5+ 70 164.5 164.5 5+ 72 169.2 169.2 5+ 75 176.25 176.25
5 35 6 35 8 35
DB Bulgarian Split Squat 5 40 6 40 8 40
Leg Curl

Rev Fly

Bicep Curl

Week 1: Week 2: Week 3:


HYPERTROPHY DAY
12 62 136.4 220 12 64 140.8 220 12 66 145.2 220
10 68 149.6 10 70 154 10 70 154
Bench 8 70 154 8 70 154 8 74 162.8
12 64 140.8 12 66 145.2 12 68 149.6
6 275 8 275 10 275
6 315 8 315 10 315
Hip Thrust 6 315 8 315 10 315
6+ 315 8 315 10 315
12 12 12
12 12 15
45 Degree Back Ext. 12 15 15

10 62 78.12 126 10 64 80.64 126 10 66 83.16 126


10 62 78.12 10 64 80.64 10 66 83.16
OHP 10 62 78.12 10 64 80.64 10 66 83.16

Lunges

TRX Face Pull

Tricep Ext

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