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  • BBM Prog Week1

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    bb med big week 1

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    bbm prog week1

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    bb med big week 1

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    © All Rights Reserved
    Скачайте в формате ODS, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    12 просмотров12 страниц

    BBM Prog Week1

    Загружено:

    Not Spame
    bb med big week 1

    Авторское право:

    © All Rights Reserved
    Скачайте в формате ODS, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 12

    Template W5+

    Day 1 Est Weights Day 2 Est Weights Day 3 Est Weights


    Back Squat Standing OHP Deadlift
    WU 4x3sets 45 WU 4x3 45 WU 4x3 45
    WU 4x1sets 65 WU 4x1sets 55 WU 4x1sets 75
    WU 4x1sets 85 WU 4x1sets 65 WU 4x1sets 105
    4@6 0 4@6 0 4@6 0
    4@7 0 4@7 0 4@7 0
    4@8 0 4@8 0 4@8 0
    4@8 0 4@8 0 4@8 0
    Bench Press Back Squat Bench Press
    WU 10x3sets 45 WU 7x3sets 45 WU 8x3sets 45
    WU 10x1sets 65 WU 7x1sets 65 WU 8X1sets 65
    WU 10x1sets 85 WU 7x1sets 85 WU 8X1sets 85
    10@6 0 7@6 0 8@6 0
    10@7 0 7@7 0 8@7 0
    10@8 0 7@8 0 8@8 0
    10@8 0 7@8 0 8@8 0
    Deadlift Barbell Rows Back Squat
    WU 8x3sets 45 WU 10x3sets 45 WU 10x3sets 45
    WU 8x1sets 65 WU 10x1sets 55 WU 10x1sets 60
    WU 8x1sets 95 WU 10x1sets 65 WU 10x1sets 75
    8@6 0 10@6 0 10@6 0
    8@7 0 10@7 0 10@7 0
    8@8 0 10@8 0 10@8 0
    8@8 0 10@8 0 10@8 0

    Page 1
    Template W5+

    Estimated 1 Rep maxes


    Back Squat
    Standing OHP
    Deadlift
    Bench
    Barbell Rows

    Cardio
    Week 1 25 Mins RPE 6-7 1/wk
    5000 steps per day
    Week 2 30 Mins RPE 6-7 1/wk
    5500 steps per day
    Week 3 30 Mins RPE 6-7 2/wk
    6000 steps per day
    Week 4 30 Mins RPE 6-7 2/wk
    6500 steps per day

    Rate of increase on lifts


    Max increase of upper body 5lbs/week
    Max increase of lower body 10lbs/week
    evaluate if the RPE is about right and adjust.

    Page 2
    Week 5

    Day 1 Est Weights Day 2 Est Weights Day 3 Est Weights


    Back Squat Standing OHP Deadlift
    WU 4x3sets 45 WU 4x3 45 WU 4x3 45
    WU 4x1sets 65 WU 4x1sets 55 WU 4x1sets 75
    WU 4x1sets 85 WU 4x1sets 65 WU 4x1sets 105
    4@6 0 4@6 0 4@6 0
    4@7 0 4@7 0 4@7 0
    4@8 0 4@8 0 4@8 0
    4@8 0 4@8 0 4@8 0
    Bench Press Back Squat Bench Press
    WU 10x3sets 45 WU 7x3sets 45 WU 8x3sets 45
    WU 10x1sets 65 WU 7x1sets 65 WU 8X1sets 65
    WU 10x1sets 85 WU 7x1sets 85 WU 8X1sets 85
    10@6 0 7@6 0 8@6 0
    10@7 0 7@7 0 8@7 0
    10@8 0 7@8 0 8@8 0
    10@8 0 7@8 0 8@8 0
    Deadlift Barbell Rows Back Squat
    WU 8x3sets 45 WU 10x3sets 45 WU 10x3sets 45
    WU 8x1sets 65 WU 10x1sets 55 WU 10x1sets 60
    WU 8x1sets 95 WU 10x1sets 65 WU 10x1sets 75
    8@6 0 10@6 0 10@6 0
    8@7 0 10@7 0 10@7 0
    8@8 0 10@8 0 10@8 0
    8@8 0 10@8 0 10@8 0

    Page 3
    Week 5

    Estimated 1 Rep maxes


    Back Squat
    Standing OHP
    Deadlift
    Bench
    Barbell Rows

    Cardio
    Week 1 25 Mins RPE 6-7 1/wk
    5000 steps per day
    Week 2 30 Mins RPE 6-7 1/wk
    5500 steps per day
    Week 3 30 Mins RPE 6-7 2/wk
    6000 steps per day
    Week 4 30 Mins RPE 6-7 2/wk
    6500 steps per day

    Rate of increase on lifts


    Max increase of upper body 5lbs/week
    Max increase of lower body 10lbs/week
    evaluate if the RPE is about right and adjust.

    Page 4
    Week 4

    Day 1 Est Weights Day 2 Est Weights Day 3 Est Weights


    Back Squat Standing OHP Deadlift
    WU 4x3sets 45 WU 4x3 45 WU 4x3 45
    WU 4x1sets 65 WU 4x1sets 55 WU 4x1sets 75
    WU 4x1sets 85 WU 4x1sets 65 WU 4x1sets 105
    4@6 0 4@6 0 4@6 0
    4@7 0 4@7 0 4@7 0
    4@8 0 4@8 0 4@8 0
    4@8 0 4@8 0 4@8 0
    Bench Press Back Squat Bench Press
    WU 10x3sets 45 WU 7x3sets 45 WU 8x3sets 45
    WU 10x1sets 65 WU 7x1sets 65 WU 8X1sets 65
    WU 10x1sets 85 WU 7x1sets 85 WU 8X1sets 85
    10@6 0 7@6 0 8@6 0
    10@7 0 7@7 0 8@7 0
    10@8 0 7@8 0 8@8 0
    10@8 0 7@8 0 8@8 0
    Deadlift Barbell Rows Back Squat
    WU 8x3sets 45 WU 10x3sets 45 WU 10x3sets 45
    WU 8x1sets 65 WU 10x1sets 55 WU 10x1sets 60
    WU 8x1sets 95 WU 10x1sets 65 WU 10x1sets 75
    8@6 0 10@6 0 10@6 0
    8@7 0 10@7 0 10@7 0
    8@7 0 10@8 0 10@8 0
    8@8 0 10@8 0 10@8 0

    Page 5
    Week 4

    Estimated 1 Rep maxes


    Back Squat
    Standing OHP
    Deadlift
    Bench
    Barbell Rows

    Cardio
    Week 1 25 Mins RPE 6-7 1/wk
    5000 steps per day
    Week 2 30 Mins RPE 6-7 1/wk
    5500 steps per day
    Week 3 30 Mins RPE 6-7 2/wk
    6000 steps per day
    Week 4 30 Mins RPE 6-7 2/wk
    6500 steps per day

    Rate of increase on lifts


    Max increase of upper body 5lbs/week
    Max increase of lower body 10lbs/week
    evaluate if the RPE is about right and adjust.

    Page 6
    Week 3

    Day 1 Est Weights Day 2 Est Weights Day 3 Est Weights


    Back Squat Standing OHP Deadlift
    WU 4x3sets 45 WU 4x3 45 WU 4x3 45
    WU 4x1sets 65 WU 4x1sets 55 WU 4x1sets 75
    WU 4x1sets 85 WU 4x1sets 65 WU 4x1sets 105
    4@6 125 4@6 85 4@6 140
    4@7 130 4@7 85 4@7 145
    4@8 135 4@8 90 4@8 150
    4@8 135 4@8 90 4@8 150
    Bench Press Back Squat Bench Press
    WU 10x3sets 45 WU 7x3sets 45 WU 8x3sets 45
    WU 10x1sets 65 WU 7x1sets 65 WU 8X1sets 65
    WU 10x1sets 85 WU 7x1sets 85 WU 8X1sets 85
    10@6 95 7@6 115 8@6 105
    10@7 100 7@7 120 8@7 110
    10@8 105 7@8 120 8@8 115
    10@8 105 7@8 120 8@8 115
    Deadlift Barbell Rows Back Squat
    WU 8x3sets 45 WU 10x3sets 45 WU 10x3sets 45
    WU 8x1sets 65 WU 10x1sets 55 WU 10x1sets 60
    WU 8x1sets 95 WU 10x1sets 65 WU 10x1sets 75
    8@6 120 10@6 80 10@6 100
    8@7 125 10@7 85 10@7 105
    8@8 130 10@8 90 10@8 110
    10@8 90 10@8 110

    Page 7
    Week 3

    Estimated 1 Rep maxes


    Back Squat 160
    Standing OHP 105
    Deadlift 175
    Bench 155
    Barbell Rows 130

    Cardio
    Week 1 25 Mins RPE 6-7 1/wk
    5000 steps per day
    Week 2 30 Mins RPE 6-7 1/wk
    5500 steps per day
    Week 3 30 Mins RPE 6-7 2/wk
    6000 steps per day
    Week 4 30 Mins RPE 6-7 2/wk
    6500 steps per day

    Rate of increase on lifts


    Max increase of upper body 5lbs/week
    Max increase of lower body 10lbs/week
    evaluate if the RPE is about right and adjust.

    Page 8
    Week 2

    Day 1 Est Weights Day 2 Est Weights Day 3 Est Weights


    Back Squat Standing OHP Deadlift
    WU 4x3sets 45 WU 4x3 45 WU 4x3 45
    WU 4x1sets 65 WU 4x1sets 55 WU 4x1sets 75
    WU 4x1sets 85 WU 4x1sets 65 WU 4x1sets 105
    4@6 120 4@6 80 4@6 130
    4@7 120 4@7 80 4@7 135
    4@8 125 4@8 85 4@8 140
    Bench Press Back Squat Bench Press
    WU 10x3sets 45 WU 7x3sets 45 WU 8x3sets 45
    WU 10x1sets 65 WU 7x1sets 65 WU 8X1sets 65
    WU 10x1sets 85 WU 7x1sets 85 WU 8X1sets 85
    10@6 95 7@6 105 8@6 105
    10@7 100 7@7 110 8@7 110
    10@8 105 7@8 115 8@8 115
    Deadlift Barbell Rows Back Squat
    WU 8x3sets 45 WU 10x3sets 45 WU 10x3sets 45
    WU 8x1sets 65 WU 10x1sets 55 WU 10x1sets 60
    WU 8x1sets 95 WU 10x1sets 65 WU 10x1sets 75
    8@6 115 10@6 80 10@6 95
    8@7 120 10@7 85 10@7 100
    8@8 125 10@8 90 10@8 105

    Page 9
    Week 2

    Estimated 1 Rep maxes


    Back Squat 150
    Standing OHP 100
    Deadlift 165
    Bench 150
    Barbell Rows 125

    Cardio
    Week 1 25 Mins RPE 6-7 1/wk
    5000 steps per day
    Week 2 30 Mins RPE 6-7 1/wk
    5500 steps per day
    Week 3 30 Mins RPE 6-7 2/wk
    6000 steps per day
    Week 4 30 Mins RPE 6-7 2/wk
    6500 steps per day

    Rate of increase on lifts


    Max increase of upper body 5lbs/week
    Max increase of lower body 10lbs/week
    evaluate if the RPE is about right and adjust.

    Page 10
    Week 1

    Day 1 Est Weights Day 2 Est Weights Day 3 Est Weights


    Back Squat Standing OHP Deadlift
    WU 4x3sets 45 WU 4x3 45 WU 4x3 45
    WU 4x1sets 65 WU 4x1sets 55 WU 4x1sets 75
    WU 4x1sets 85 WU 4x1sets 65 WU 4x1sets 105
    4@6 110 4@6 75 4@6 120
    4@7 115 4@7 75 4@7 125
    4@8 120 4@8 80 4@8 130
    Bench Press Back Squat Bench Press
    WU 10x3sets 45 WU 7x3sets 45 WU 8x3sets 45
    WU 10x1sets 65 WU 7x1sets 65 WU 8X1sets 65
    WU 10x1sets 85 WU 7x1sets 85 WU 8X1sets 85
    10@6 90 7@6 100 8@6 100
    10@7 95 7@7 105 8@7 105
    10@8 100 7@8 105 8@8 110
    Deadlift Barbell Rows Back Squat
    WU 8x3sets 45 WU 10x3sets 45 WU 10x3sets 45
    WU 8x1sets 65 WU 10x1sets 55 WU 10x1sets 60
    WU 8x1sets 95 WU 10x1sets 65 WU 10x1sets 75
    8@6 105 10@6 75 10@6 85
    8@7 110 10@7 80 10@7 90
    8@8 115 10@8 85 10@8 95

    Notes

    Page 11
    Week 1

    Estimated 1 Rep maxes


    Back Squat 140
    Standing OHP 95
    Deadlift 155
    Bench 145
    Barbell Rows 120

    Cardio
    Week 1 25 Mins RPE 6-7 1/wk
    5000 steps per day
    Week 2 30 Mins RPE 6-7 1/wk
    5500 steps per day
    Week 3 30 Mins RPE 6-7 2/wk
    6000 steps per day
    Week 4 30 Mins RPE 6-7 2/wk
    6500 steps per day

    Rate of increase on lifts


    Max increase of upper body 5lbs/week
    Max increase of lower body 10lbs/week
    evaluate if the RPE is about right and adjust.

    Page 12

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