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bert (sets/reps @ percentage)

day 1: (Hypertrophy 5x8 @ 67,5%) Bench Press , Back Squat , Bench Row
day 2: (Speed/Technique 8x3 @ 70%) Bench Press , Back Squat
day 3: (Strength 4x4 @ 80%) Overhead DB Press , Front Squat , Bench Row
day 4: (Strength/Hypertrophy 5x6 @ 70%) Bench Press , Back Squat , Deadlift
Frequency:
Bench Press 3x/week
Back Squat 3x/week
Front Squat 1x/week
Bench Row 2x/week
OHP 1x/week
Day 1:
Front Sq %
Seal Row %
SAOHP %
Pullups 30 reps
Neutral Grip Pulldown
Chest Press Machine
Lateral Raise
Long Head Triceps
Leg Curls
Calf Raise
Day 2:
Front Sq %
Glute Thrust %
DB Incline %
PULLUPS 40
HS High Row
Pullovers
FLYS
REAR DELTS
BICEPS
ABS
Day 3:
Back Squat %
Incline DB Press %
Glute Thrust %
Leg Press
Leg Curl
Pullups 50
Calves
Bis
Tris
Day 4:

Nsima DUP
Day 1: (Strength 2-5 reps @ 83-95%) Squat
Day 2: (Speed/Technique/Power 3-5 reps @ 70-75%) Squat
Day 3: (Hypertrophy 6-8 reps @ 65-75%) Front Squat

Ultra High Frequency (GZCL @TheFeverLefever)


Squat
Day 1: (Strength 3x4 @ 85%) Back Squat
Day 2: (Speed/Technique 7x3 @ 70%) Pause Squat
Day 3: x
Day 4: x
Day 5: (Strength/Hypertrophy 4x3 @ 70%) Front Squat
Bench Press
Day 1: (Hypertrophy 4x10 @ 60%) Incline Bench
Day 2: (Strength 4x3 @ 85%) Bench Press
Day 3: (Hypertrophy 4x10 @ 60%) Legs Up Bench
Day 4: (Strength 4x3 @ 90%) Sling Shot Bench
Day 5: (Hypertrophy 4x10 @ 65%)Close Grip Bench
Deadlift:
Day 1: x
Day 2: x
Day 3: (Strength 4x3 @ 75%) 3'' Deficit Deadlift
Day 4: (Speed/Technique 7x3 @ 60%) Paused Deadlift
Day 5: (Hypertrophy 5x8-15 @ X ) Stiff Leg Deadlift
Frequency (+variations):
Bench Press 5x/week
Squat 3x/week
Deadlift: 3x/week
My additions:
Bent Over Row 2x/week
Military Press 1x/week
Program
Day 1:
1 Squat
1
1
2 Incline Bench
3 V Grip Cable Row
3 Ez Bar Curl
3 Leg Curl

Day 2:
1 Bench
1
1
2 Pause Squat
3 Seated DB OHP
3 Side Laterals
3 Pec Deck
Day 3:
1 3" Deficit Deadlift
1
1
2 Legs Up Bench
3 Pull Up
3 Hyper Extension
3 Rear Delt Flye

Day 4:
1 Sling Shot Bench
1
1
2 Paused Deadlift
3 Wide Grip Incline
3 Dips
3 Cable OH Tri Ext

Day 5:
1 SSB Squat
1
1
2 Close Grip Bench
3 Stiff Leg Deadlift
3 Back Step Lunge
3 Lat Pull Down

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Program (My Basterdized Version)

Program
Day 1:
1 Squat %
1
1
2 Incline Bench %
3
3
3

Day 2:
1 Bench %
1
1
2 Pause Squat %
3
3
3
Day 3:
1 3" Deficit Deadlift %
1
1
2 Legs Up Bench %
3
3
3
Day 4:
1 Sling Shot Bench %
1
1
2 Paused Deadlift %
3
3
3

Day 5:
1 Front Squat %
1
1
2 Close Grip Bench %
3
3
3
Bis:
Cable Curl
Rope Hammer Curl
Cable Curl
Rope Hammer Curl
Tris:
Overhead Tris Extension
Rope Pushdown
Overhead Tris Extension
Rope Pushdown
Shoulders:
Lateral Raise
Lateral Raise
Face Pulls
Face Pulls
Trap:
BB Shrugs
Back:
Wide Grip Lat Pulldown
Wide Grip Lat Pulldown
Neutral Grip Lat Pulldown
Neutral Grip Pull-Up
DB Row
BB Row
BB Row
Chest:
Flys
Flys
Quads:
Leg Press
Leg Press
Leg Extension
Leg Extension
Hams:
Lying Leg Curl
Lying Leg Curl
Seated Leg Curl
Seated Leg Curl
Calves:
Seated Calf Raise
Seated Calf Raise
Standing Calf Raise
Standing Calf Raise
Abs:
Cable Crunch
Cable Crunch
Hangin Leg Raise
Pallof Press

Current Volume:
Back: 32 8 exercises x 4
Chest: 24 6 exercises x 4
Shoulders: 24 6 exercises x 4
Quads: 24 6 exercises x 4
Hams: 24 6 exercises x 4
Bis: 24 6 exercises x 4
Tris: 16 4 exercises x 4
Traps: 4 1 exercise x 4
Abs: 16 4 exercises x 4

New Volume:
Back: 24 6 exercises x 4
Chest: 24 6 exercises x 4
Shoulders: 24 6 exercises x 4
Quads: 24 6 exercises x 4
Hams: 24 6 exercises x 4
Bis: 16 4 exercises x 4
Tris: 16 4 exercises x 4
Traps: 4 1 exercise x 4
Abs: 16 4 exercises x 4

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