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    Davidroutineplanidicadedbyme

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    TOMAS SCOLARI
    The document outlines a 9-week strength training program divided into legs, push, and pull sessions each week. It details the exercises performed each week along with sets, reps, and weight or percentage of max lifted. For the main lifts (squat, bench press, deadlift), the weight is progressively increased over the weeks through variations in reps (5 reps to 1 rep) and weight lifted. Accessory exercises aimed at supporting muscles are kept at 3 sets of 10 reps with an RPE (rate of perceived exertion) of 8-9 to maintain intensity.

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    Davidroutineplanidicadedbyme

    Uploaded by

    TOMAS SCOLARI
    23 views1 page
    The document outlines a 9-week strength training program divided into legs, push, and pull sessions each week. It details the exercises performed each week along with sets, reps, and weight or percentage of max lifted. For the main lifts (squat, bench press, deadlift), the weight is progressively increased over the weeks through variations in reps (5 reps to 1 rep) and weight lifted. Accessory exercises aimed at supporting muscles are kept at 3 sets of 10 reps with an RPE (rate of perceived exertion) of 8-9 to maintain intensity.

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    davidroutineplanidicadedbyme

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    The document outlines a 9-week strength training program divided into legs, push, and pull sessions each week. It details the exercises performed each week along with sets, reps, and weight or percentage of max lifted. For the main lifts (squat, bench press, deadlift), the weight is progressively increased over the weeks through variations in reps (5 reps to 1 rep) and weight lifted. Accessory exercises aimed at supporting muscles are kept at 3 sets of 10 reps with an RPE (rate of perceived exertion) of 8-9 to maintain intensity.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    23 views1 page

    Davidroutineplanidicadedbyme

    Uploaded by

    TOMAS SCOLARI
    The document outlines a 9-week strength training program divided into legs, push, and pull sessions each week. It details the exercises performed each week along with sets, reps, and weight or percentage of max lifted. For the main lifts (squat, bench press, deadlift), the weight is progressively increased over the weeks through variations in reps (5 reps to 1 rep) and weight lifted. Accessory exercises aimed at supporting muscles are kept at 3 sets of 10 reps with an RPE (rate of perceived exertion) of 8-9 to maintain intensity.

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    © All Rights Reserved
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    Download as docx, pdf, or txt
    of 1

    Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 LEGS #1 LEGS #1 LEGS #1 LEGS #1

    LEGS #1 LEGS #1 LEGS #1 LEGS #1 LEGS #1 Squat 5 rep Max 270 Squat 1 rep Max 300 Squat 3
    rep Max 285 Squat 5 rep Max 270 Squat 1 rep Max 305 Squat 3 rep Max 290 Squat 5 rep Max
    275 Squat 1 rep Max 310 Squat 3 rep Max 295 Squat 4x12 205 Squat 4x4 270 Squat 4x8 235
    Squat 4x12 210 Squat 4x4 270 Squat 4x8 240 Squat 4x12 210 Squat 4x4 275 Squat 4x8 245
    Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL
    3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9
    Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges
    3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10
    each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each
    leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9
    Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-
    9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE
    8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10
    RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper
    3x10 RPE 8-9 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1
    Bench 1 rep Max 345 Bench 3 rep Max 330 Bench 5 rep Max 310 Bench 1 rep Max 350 Bench 3
    rep Max 335 Bench 5 rep Max 315 Bench 1 rep Max 360 Bench 3 rep Max 340 Bench 5 rep Max
    320 Bench 4x4 310 Bench 4x8 275 Bench 4x12 235 Bench 4x4 310 Bench 4x8 275 Bench 4x12
    235 Bench 4x4 320 Bench 4x8 280 Bench 4x12 245 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE
    8-9 Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press 3x12
    RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press 3x12 RPE 8-9 Weighted Dips
    3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10
    RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9
    Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB
    flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10
    RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec
    Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB
    laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-
    9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10
    RPE 8-9 DB laterals 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull
    Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10
    RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 DB
    tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10
    RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep
    extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9
    DB tricep extensions 3x10 RPE 8-9 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1
    PULL #1 PULL #1 Deadlift 3 rep Max 610 Deadlift 1 rep Max 640 Deadlift 5 rep Max 575 Deadlift
    3 rep Max 620 Deadlift 1 rep Max 650 Deadlift 5 rep Max 585 Deadlift 3 rep Max 630 Deadlift 1
    rep Max 660 Deadlift 5 rep Max 595 Deadlift 4x6 540 Deadlift 4x2 610 Deadlift 4x10 475
    Deadlift 4x6 545 Deadlift 4x2 615 Deadlift 4x10 480 Deadlift 4x6 555 Deadlift 4x2 630 Deadlift
    4x10 485 Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg Deadlift 3x10
    RPE 8-9 Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg Deadlift 3x10 RPE

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