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    STRONG-15 Squat Goal Bench Goal Deadlift Goal Phase 1

    Uploaded by

    Den Kong
    This document outlines a multi-phase strength training program with increasing weights over 5 weeks. It provides the goals for squat, bench, and deadlift along with the prescribed weight and rep scheme for each lift during each phase and week. Accessory exercises are also included with prescribed weights and reps.

    Copyright:

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

    STRONG-15 Squat Goal Bench Goal Deadlift Goal Phase 1

    Uploaded by

    Den Kong
    326 views6 pages
    This document outlines a multi-phase strength training program with increasing weights over 5 weeks. It provides the goals for squat, bench, and deadlift along with the prescribed weight and rep scheme for each lift during each phase and week. Accessory exercises are also included with prescribed weights and reps.

    Original Title

    lift-run-bang-365-spreadsheet

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    © © All Rights Reserved

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    This document outlines a multi-phase strength training program with increasing weights over 5 weeks. It provides the goals for squat, bench, and deadlift along with the prescribed weight and rep scheme for each lift during each phase and week. Accessory exercises are also included with prescribed weights and reps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    326 views6 pages

    STRONG-15 Squat Goal Bench Goal Deadlift Goal Phase 1

    Uploaded by

    Den Kong
    This document outlines a multi-phase strength training program with increasing weights over 5 weeks. It provides the goals for squat, bench, and deadlift along with the prescribed weight and rep scheme for each lift during each phase and week. Accessory exercises are also included with prescribed weights and reps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    At a glance
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    The document outlines a strength training program with specific goals and phases to progressively overload the squat, bench press, and deadlift lifts.

    The squat goal is 660 lbs, the bench press goal is 465 lbs, and the deadlift goal is 700 lbs.

    The training is split into 3 phases, with each phase focusing on increasing the working weight for each lift through multiple cycles.

    STRONG-15 YOU ONLY NEED TO PLUG IN YOUR GOALS FOR THE CYCLE BELOW. THAT'S IT.

    Squat Goal 660


    Bench Goal 465
    Deadlift Goal 700
    Phase 1
    Squat Cycle
    Phase 1 working weight 561
    reps 5 4 3 2 1 1 1
    week 1 280.5 325.38 381.48 420.75 437.58 465.63 493.68
    week 2 280.5 325.38 38148 420.75 448.8 493.68 504.9
    week 3 280.5 325.38 381.48 42075 493.68 504.9 521.73

    Bench Cycle
    Phase 1 working weight 395.25
    reps 5 4 3 2 1 1 1
    week 1 197.625 229.245 268.77 296.4375 308.295 328.0575 347.82
    week 2 197.625 229.245 26877 296.4375 316.2 347.82 355.725
    week 3 197.625 229.245 268.77 29643.75 347.82 355.725 367.5825

    Deadlift Cycle
    Phase 1 working weight 595
    reps 5 4 3 2 1 1 1
    week 1 238 297.5 357 416.5 476 505.75 523.6
    week 2 297.5 357 416.5 476 505.75 523.6 535.5
    week 3 297.5 357 416.5 476 523.6 535.5 553.35

    PHASE 2
    Squat Cycle
    Phase 2 working weight 613.8
    reps 5 4 3 2 1 1 1x1
    week 1 306.9 356.004 417.384 460.35 478.764 509.454 540.144
    week 2 306.9 356.004 41738.4 460.35 491.04 540.144 552.42
    week 3 306.9 356.004 417.384 46035 540.144 552.42 570.834

    Bench Cycle
    Phase 2 working weight 432.45
    reps 5 4 3 2 1 1 1x1
    week 1 216.225 250.821 294.066 324.3375 337.311 358.9335 380.556
    week 2 216.225 250.821 29406.6 324.3375 345.96 380.556 389.205
    week 3 216.225 250.821 294.066 32433.75 380.556 389.205 402.1785

    Deadlift Cycle
    Phase 2 working weight 651
    reps 5 4 3 2 1 1 1
    week 1 260.4 325.5 390.6 455.7 520.8 553.35 572.88
    week 2 325.5 390.6 455.7 520.8 553.35 572.88 585.9
    week 3 325.5 390.6 455.7 520.8 572.88 585.9 605.43

    PHASE 3
    Squat Cycle
    Phase 3 working weight 660
    reps 5 4 3 2 1 1 1
    week 1 330 382.8 448.8 495 514.8 547.8 580.8
    week 2 330 382.8 44880 495 528 580.8 594
    week 3 330 382.8 448.8 49500 580.8 594 613.8

    Bench Cycle
    Phase 3 working weight 465
    reps 5 4 3 2 1 1 1
    week 1 232.5 269.7 316.2 348.75 362.7 385.95 409.2
    week 2 232.5 269.7 31620 348.75 372 409.2 418.5
    week 3 232.5 269.7 316.2 34875 409.2 418.5 432.45

    Deadlift Cycle
    Phase 3 working weight 700
    reps 5 4 3 2 1 1 1
    week 1 280 350 420 490 560 595 616
    week 2 350 420 490 560 595 616 630
    week 3 350 420 490 560 616 630 651
    Pause Squats

    364.65 2x5
    392.7 2x5
    420.75 2x3

    1xAMAP
    276.675
    296.4375
    316.2

    Back Off Sets


    416.5 3x3
    446.25 3x3
    476 2x3

    Pause Squats

    398.97 3x3
    429.66 2x3
    460.35 1x3

    1xAMAP
    302.715
    324.3375
    345.96

    Back Off Sets


    455.7 2x3
    488.25 2x3
    520.8 1x3

    Pause Squats

    429 1x5
    462 1x5
    495 1x3

    1xAMAP
    325.5
    348.75
    372

    Back Off Sets


    490 1x3
    525 1x3
    560 1x3
    Upperbody Movement 475
    5 190
    4 237.5
    3 285
    2 356.25
    1 403.75
    AMAP 365.75

    Lower Body Movement 710


    5 284
    4 355
    3 426
    2 532.5
    1 603.5
    AMAP 518.3
    Squat Goal 660 Pause Squat
    1 1 1
    week 1 495 514.8 547.8 396 2x3
    week 2 514.8 547.8 561 429 2x3
    week 3 547.8 561 580.8 462 2x3
    week 4 561 580.8 594 495 2x3
    week 5 580.8 594 613.8 528 2x3

    Bench Goal 465 Back Off Set


    1 1 1
    week 1 348.75 362.7 385.95 279 1xAMAP
    week 2 362.7 385.95 395.25 302.25 1xAMAP
    week 3 385.95 395.25 409.2 325.5 1xAMAP
    week 4 395.25 409.2 418.5 348.75 1xAMAP
    week 5 409.2 418.5 432.45 372 1xAMAP

    Deadlift Goal 700 Back Off Sets


    1 1 1
    week 1 525 546 581 420 3x3
    week 2 546 581 595 455 3x3
    week 3 581 595 616 490 2x3
    week 4 595 616 630 525 2x3
    week 5 616 630 665 560 1x3

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