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  • The Abomination - Russian Squat Routine, Pushing The Monolith, Mag/Ort Lite

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    John c
    307 просмотров2 страницы
    The document outlines a 5 week training program with details on lifts, sets, reps and loads for each day. It includes back squats, front squats, deadlifts, presses, bench presses, rows and accessories. Weights increase each week as strength and muscle gains are achieved through periodized programming.

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    The document outlines a 5 week training program with details on lifts, sets, reps and loads for each day. It includes back squats, front squats, deadlifts, presses, bench presses, rows and accessories. Weights increase each week as strength and muscle gains are achieved through periodized programming.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    307 просмотров2 страницы

    The Abomination - Russian Squat Routine, Pushing The Monolith, Mag/Ort Lite

    Загружено:

    John c
    The document outlines a 5 week training program with details on lifts, sets, reps and loads for each day. It includes back squats, front squats, deadlifts, presses, bench presses, rows and accessories. Weights increase each week as strength and muscle gains are achieved through periodized programming.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 2

    Lifts Squat Deadlift Front Squat Bench Press Press Push Press Bodyweight

    1 RM 515 545 365 300 165 195 230


    TM (90 %) 465 490 330 270 150 175 160

    Monday Tuesday Friday


    Week 1 Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load
    Squat 6x2 372.5 Back Squat 6x3 372.5 Back Squat 6x2 372.5
    Front Squat 3x5 230 Bench Press 1x5 190 Deadlift 4x4 342.5
    Press 1x5 105 1x5 215 1x2 392.5
    1x5 120 5x5 242.5 1x2 440
    1x5 135 Push Press 5x5 115 1 x 8+ 342.5
    1 x 5+ 105 1x5 105 Press 10 x 5 105
    CG Bench 100-200 reps 130 DB Row 5 x 10-20 Bent Over Row 5x5 195
    Pull ups 100 reps Curls 100 reps CG Bench 50-100 reps 160
    Curls 50 reps Extensions 50 reps Shrugs 100 reps
    Face Pulls 100-200 reps Face Pulls 100 reps

    Monday Tuesday Friday


    Week 2 Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load
    Squat 6x4 372.5 Squat 6x2 372.5 Squat 6x5 372.5
    Press 1x5 97.5 Deadlift 4x4 347.5 Press 10 x 5 75
    1x5 112.5 1x2 397.5 Bent Over Row 4x5 245
    1x5 127.5 1x2 445 1 x 5+ 195
    1 x 5+ 97.5 1 x 8+ 347.5 CG Bench 50-100 reps 160
    CG Bench 100-200 reps 130 Bench Press 1x5 175 Shrugs 100 reps
    Pull ups 100 reps 1x5 202.5
    Curls 50 reps 5x5 230
    Face Pulls 100-200 reps Push Press 5x5 122.5
    Curls 100 reps
    Extensions 50 reps
    Face Pulls 100 reps

    Monday Tuesday Friday


    Week 3 Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load
    Squat 6x2 372.5 Back Squat 6x6 372.5 Back Squat 6x2 372.5
    Front Squat 3x5 230 Bench Press 1x5 202.5 Deadlift 4x4 352.5
    Press 1x5 112.5 1x5 230 1x2 402.5
    1x5 127.5 5x5 257.5 1x2 450
    1x5 142.5 Push Press 4x5 132.5 1 x 8+ 352.5
    1 x 5+ 112.5 1 x 5+ 122.5 Press 10 x 5 112.5
    CG Bench 100-200 reps 130 DB Row 5 x 10-20 Bent Over Row 5x5 195
    Pull ups 100 reps Curls 100 reps CG Bench 50-100 reps 160
    Curls 50 reps Extensions 50 reps Shrugs 100 reps
    Face Pulls 100-200 reps Face Pulls 100 reps

    Monday Tuesday Friday


    Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load
    Week 4 Squat 5x5 395 Back Squat 6x2 372.5 Back Squat 4x4 417.5
    Front Squat 1 x 5+ 230 Deadlift 4x4 357.5 Front Squat 1 x 5+ 230
    Press 1x5 107.5 1x2 407.5 Press 12 x 5 92.5
    1x5 122.5 1x2 455 Bent Over Row 4x5 245
    1x5 137.5 1 x 8+ 357.5 1 x 5+ 195
    1 x 5+ 105.25 Bench Press 1x5 190 CG Bench 50-100 reps 160
    CG Bench 100-200 reps 130 1x5 217.5 Shrugs 100 reps
    Pull ups 100 reps 5x5 245
    Curls 50 reps Push Press 5x5 140
    Face Pulls 100-200 reps Curls 100 reps
    Extensions 50 reps
    Face Pulls 100 reps

    Monday Tuesday Friday


    Week 5 Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load
    Squat 6x2 372.5 Squat 3x3 442.5 Back Squat 6x2 372.5
    Press 1x5 100 Front Squat 1 x 5+ 230 Deadlift 4x4 362.5
    1x5 115 Bench Press 1x5 177.5 1x2 412.5
    1x5 130 1x5 205 1x2 460
    1 x 5+ 100 5x5 232.5 1 x 8+ 362.5
    CG Bench 100-200 reps 130 Push Press 4x5 150 Press 15 x 5 100
    Pull ups 100 reps 1 x 5+ 140 Bent Over Row 5x5 195
    Curls 50 reps DB Row 5 x 10-20 CG Bench 50-100 reps 160
    Face Pulls 100-200 reps Curls 100 reps Shrugs 100 reps
    Extensions 50 reps
    Face Pulls 100 reps

    Monday Tuesday Friday


    Week 6 Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load
    Squat 2x2 465 Back Squat 6x2 372.5 Back Squat 1 x 1+ 487.5
    Front Squat 1 x 5+ 230 Deadlift 4x4 367.5 Front Squat 1 x 5+ 230
    Press 1x5 115 1x2 417.5 Press 12 x 5 115
    1x5 130 1x2 465 Bent Over Row 4x5 245
    1x5 145 1 x 8+ 367.5 1 x 5+ 195
    1 x 5+ 115 Bench Press 1x5 205 CG Bench 50-100 reps 160
    CG Bench 100-200 reps 130 1x5 232.5 Shrugs 100 reps
    Pull ups 100 reps 5x5 260
    Curls 50 reps Push Press 5x5 157.5
    Face Pulls 100-200 reps Curls 100 reps
    Extensions 50 reps
    Face Pulls 100 reps

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