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Goal: Fat Loss

Phase: Accumulation 6
Method: German Body Comp

Training Matrix


Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Full Body 1 Full Body 2 Off Full Body 1 Full Body 2 Off Off

Full Body 1 Full Body 2 Off Full Body 1 Full Body 2 Off Off

Full Body 1 Full Body 2 Off Full Body 1 Full Body 2 Off Off

Training Program

Full Body 1
A1 Squat - Heels Elevated - BB 5 12-15 3010 30
A2 Pulldown - Wide - Neutral 5 12-15 3010 30
A3 Leg Curl - Lying - Feet Neutral - Dorsiflexed 5 8/6/6 2010 30
A4 Press - 45° Incline - DB 5 12-15 3010 30
B1 Leg Press - Wide Stance - Feet Out 5 20-30 2010 60
B2 Row - Seated - Rope to Neck 5 15-20 2010 60

Full Body 2
A1 Deadlift - Trap Bar 5 12-15 3010 30
A2 Bench Press - Decline - Close Grip - BB 5 12-15 3010 30
A3 Lunge - Alternating - BB 5 10-12 2010 30
A4 Row - Seated - Medium - Pronated 5 12-15 3010 30
B1 Leg Press - Medium Stance - Feet High 5 20-30 2010 60
B2 Press - Flat - DB 5 15-20 2010 60

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