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  • Lvysaur 4-4-8 Program Spreadsheet

    Загружено:

    Laura Cardenas
    255 просмотров7 страниц
    This document provides a 4-4-8 strength training program with progression guidelines over 30 weeks. It includes starting weights and estimated weights for 4 different exercises (bench press, squat, overhead press, rows) done in a 4x4, 4x8, or 3x4+1 rep scheme each week. Progression is outlined as weekly weight increases of 10-15 lbs for most lifts. The program is split into A/B weeks and estimates weights through week 30.

    Исходное описание:

    Lvysaur 4-4-8 Program Spreadsheet

    Оригинальное название

    Lvysaur 4-4-8 Program Spreadsheet - LiftVault.com

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    © © All Rights Reserved

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    This document provides a 4-4-8 strength training program with progression guidelines over 30 weeks. It includes starting weights and estimated weights for 4 different exercises (bench press, squat, overhead press, rows) done in a 4x4, 4x8, or 3x4+1 rep scheme each week. Progression is outlined as weekly weight increases of 10-15 lbs for most lifts. The program is split into A/B weeks and estimates weights through week 30.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    255 просмотров7 страниц

    Lvysaur 4-4-8 Program Spreadsheet

    Загружено:

    Laura Cardenas
    This document provides a 4-4-8 strength training program with progression guidelines over 30 weeks. It includes starting weights and estimated weights for 4 different exercises (bench press, squat, overhead press, rows) done in a 4x4, 4x8, or 3x4+1 rep scheme each week. Progression is outlined as weekly weight increases of 10-15 lbs for most lifts. The program is split into A/B weeks and estimates weights through week 30.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 7

    To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy

    *full details
    lvysaur 4-4-8 Program

    Variables
    8 rep weight 90% of 4 rep weight

    Progression
    Squat/Deadlif 15 lb/week
    Bench/Row 10 lb/week
    OHP 5 lb/week

    Starting Weight (4 sets of 4 reps)


    Week W1 W2 W3 W4 W5 W6 W7 W8 W9 W10
    Bench 65 75 85 95 105 115 125 135 145 155
    Squat 65 80 95 110 125 140 155 170 185 200
    OHP 45 50 55 60 65 70 75 80 85 90
    Rows 65 75 85 95 105 115 125 135 145 155
    DL 85 100 115 130 145 160 175 190 205 220

    Week A - Weight estimates


    W1 W3 W5 W7 W9
    Bench 4x4 65 85 105 125 145
    Squat 4x8 59 86 113 140 167
    OHP 4x8 41 50 59 68 77
    Chinups 4x8

    Bench 4x8 59 77 95 113 131


    DL 4x4 85 115 145 175 205
    OHP 4x4 45 55 65 75 85
    Rows 4x8 59 77 95 113 131

    Bench 3x4+1 65 85 105 125 145


    Squat 3x4+1 65 95 125 155 185
    OHP 4x8 41 50 59 68 77
    Chinups 4x4

    Week B - Weight estimates


    W2 W4 W6 W8 W10
    Bench 4x8 68 86 104 122 140
    DL 4x8 90 117 144 171 198
    OHP 4x4 50 60 70 80 90
    Rows 4x4 75 95 115 135 155

    Bench 4x4 75 95 115 135 155


    Squat 4x8 72 99 126 153 180
    OHP 4x8 45 54 63 72 81
    Chinups 4x8

    Bench 4x8 68 86 104 122 140


    DL 3x4+1 100 130 160 190 220
    OHP 3x4+1 50 60 70 80 90
    Rows 4x8 68 86 104 122 140
    le --> Copy *full details here* - Thanks, Lift Vault

    W11 W12 W13 W14 W15 W16 W17 W18 W19 W20 W21 W22
    165 175 185 195 205 215 225 235 245 255 265 275
    215 230 245 260 275 290 305 320 335 350 365 380
    95 100 105 110 115 120 125 130 135 140 145 150
    165 175 185 195 205 215 225 235 245 255 265 275
    235 250 265 280 295 310 325 340 355 370 385 400

    W11 W13 W15 W17 W19 W21


    165 185 205 225 245 265
    194 221 248 275 302 329
    86 95 104 113 122 131

    149 167 185 203 221 239


    235 265 295 325 355 385
    95 105 115 125 135 145
    149 167 185 203 221 239

    165 185 205 225 245 265


    215 245 275 305 335 365
    86 95 104 113 122 131
    W12 W14 W16 W18 W20 W22
    158 176 194 212 230 248
    225 252 279 306 333 360
    100 110 120 130 140 150
    175 195 215 235 255 275

    175 195 215 235 255 275


    207 234 261 288 315 342
    90 99 108 117 126 135

    158 176 194 212 230 248


    250 280 310 340 370 400
    100 110 120 130 140 150
    158 176 194 212 230 248
    W23 W24 W25 W26 W27 W28 W29 W30
    285 295 305 315 325 335 345 355
    395 410 425 440 455 470 485 500
    155 160 165 170 175 180 185 190
    285 295 305 315 325 335 345 355
    415 430 445 460 475 490 505 520

    W23 W25 W27 W29


    285 305 325 345
    356 383 410 437
    140 149 158 167

    257 275 293 311


    415 445 475 505
    155 165 175 185
    257 275 293 311

    285 305 325 345


    395 425 455 485
    140 149 158 167
    W24 W26 W28 W30
    266 284 302 320
    387 414 441 468
    160 170 180 190
    295 315 335 355

    295 315 335 355


    369 396 423 450
    144 153 162 171

    266 284 302 320


    430 460 490 520
    160 170 180 190
    266 284 302 320

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