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    Foundation Training

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    Uniworse se
    This document outlines a 6 day strength training program that focuses on compound lifts like squats, deadlifts, presses, and rows. Each day targets a specific movement pattern and muscle group. The program prescribes sets, reps, and percentage of 1RM for each exercise. Rest is recommended on day 4. Proper form is emphasized, with instructions to reduce weight if form breaks down or RPE exceeds 9.

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

    Foundation Training

    Uploaded by

    Uniworse se
    27 views8 pages
    This document outlines a 6 day strength training program that focuses on compound lifts like squats, deadlifts, presses, and rows. Each day targets a specific movement pattern and muscle group. The program prescribes sets, reps, and percentage of 1RM for each exercise. Rest is recommended on day 4. Proper form is emphasized, with instructions to reduce weight if form breaks down or RPE exceeds 9.

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    © © All Rights Reserved

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    This document outlines a 6 day strength training program that focuses on compound lifts like squats, deadlifts, presses, and rows. Each day targets a specific movement pattern and muscle group. The program prescribes sets, reps, and percentage of 1RM for each exercise. Rest is recommended on day 4. Proper form is emphasized, with instructions to reduce weight if form breaks down or RPE exceeds 9.

    Copyright:

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

    Foundation Training

    Uploaded by

    Uniworse se
    This document outlines a 6 day strength training program that focuses on compound lifts like squats, deadlifts, presses, and rows. Each day targets a specific movement pattern and muscle group. The program prescribes sets, reps, and percentage of 1RM for each exercise. Rest is recommended on day 4. Proper form is emphasized, with instructions to reduce weight if form breaks down or RPE exceeds 9.

    Copyright:

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

    Day 1 Sæt Reps KG

    Squat - comp 6 8 54-72%


    Dips 4 max 15 BW
    Triceps iso 3 10-15 RPE8
    Biceps iso 3 10-15 RPE8

    Day 2 Sæt Reps KG


    Bench TEMPO 22X1 7 5 64-85%
    Peck-deck 4 10-15 RPE8
    Vertical lats 4 10-15 RPE8
    Facepulls 3 10-15 RPE8

    Day 3 Sæt Reps KG


    Pause deadlift 5 5 69-80%
    Unilateral leg exersize (lunges, or split-sq) 4 8 RPE8
    Lats - rows 4 10 RPE8
    Shoulder DB Press 3 10-15 RPE8

    Day 4
    Rest

    Day 5 Sæt Reps KG


    Saftybar squat 6 6 68-84%
    Deadlift SnatchGrip 4 8 RPE8
    DB bænk 4 10 RPE8
    Day 6 Sæt Reps KG
    Close grip Bench 4 10 64-78%
    Vertical lats 4 10-15 RPE8
    Facepulls 3 10-15 RPE8
    Triceps iso 3 10-15 RPE8
    Biceps 3 10-15 RPE8

    Day 7 Sæt Reps KG


    52-63% of
    Dødløft comp 6 5 72-87%
    normal
    Tempo Squat 4 5 squat
    Lats - rows 4 10-15 RPE8
    Leg ext 3 10-15 RPE8
    Leg curl 3 10-15 RPE8

    Sets per week


    Squat 16
    Bench 11
    DL 15
    Other leg 10
    Other Press 12
    Back 16
    Arms 12
    Shoulder 9
    comment
    If any form breakdown, use less KG no RPE 9+ sets
    Dips, slow ecentric focus on perfect technice, only a accesorie

    Hold the tightness with all reps % of normal bench


    Full stretch
    Dead hang with all reps

    Full dead pause after each rep, around 1 second controlled pause
    right above the ground between all reps % of normal deadlift
    Knees follow toes!

    Focus on quads!
    Focus on upper back tightness
    Full stretch slow ecentric, all controlled reps
    TNG Close grip (no bounce) % of normal bench
    Dead hang

    Tightness
    4 seconds down 4 seconds up hold the form and tension % of normal squat
    Day 1 Sæt Reps KG
    Squat - comp 6 6 60-77%

    Dips 4 max 15 BW
    Triceps iso 3 10-15 RPE8
    Biceps iso 3 10-15 RPE8

    Day 2 Sæt Reps KG


    Bench Comp Standard 5 7 64-82%
    Peck-deck 4 10-15 RPE8
    Vertical lats 4 10-15 RPE8
    Facepulls 3 10-15 RPE8

    Day 3 Sæt Reps KG


    Deadlift Conventional 5 6 73-84%
    Unilateral Legexersie (lunges, or split-sq) 4 8 RPE8
    Lats - rows 4 10 RPE8
    Skuldre med håndvægte 3 10-15 RPE8

    Day 4
    Rest

    Day 5 Sæt Reps KG


    Squat - bottom pause 1-2 sek. 6 6 59-72%
    Deadlift snatchgrip 4 8 RPE8
    DB Bench 4 10 RPE8
    Day 6 Sæt Reps KG
    Spoto bench 5 5 64-85%
    Vertical lats 4 10-15 RPE8
    Facepulls 3 10-15 RPE8
    Triceps iso 3 10-15 RPE8
    Biceps 3 10-15 RPE8

    Day 7 Sæt Reps KG


    52-63% of
    Deadlift comp 6 5 72-87%
    normal
    Tempo Squat 4 5 squat
    Lats - rows 4 10-15 RPE8
    Leg ext 3 10-15 RPE8
    Leg curl 3 10-15 RPE8
    Comments
    No form breakdown no RPE9+

    Dips, slow ecentric focus on perfect technice, only a accesorie

    Slow ecentric full stretch


    Deadhang with all reps

    If its to easy do sets of 8 % of conventional deadlift


    Knees follow toes!

    Normal squat with 2 second pause hold tightness! % of normal squat


    Focus on upper back
    Flat or small incline slow ecentric full stretch
    Keep full tightness with all reps, small pause right above the chest
    (toilet Press) % of normal bench
    Deadhang with all reps

    4 seconds down 4 seconds up hold tightness and form % of normal squat

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