Name: |
Objective: |
Program Length: |
Bodyweight: |
DB Row 1 RM: |
Bench 1 RM: |
Back Squat 1 RM: |
Front Squat 1 RM: |
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Strength & Power |
Six Weeks |
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1 |
Table should be read as follows…Week 1, Day 1 – 5x5x70% on the upright row – Smith Machine. Follow this with Pull-Ups 3x10 using just bodyweight as the load, next comes Bicep Curls 5x5x40, then finally single arm DB row using 4x10 moderate loads. |
2 |
Exercises should be done with strict technique and with adequate rest between each set. |
3 |
The loadings should not exceed those stated in any session. |
4 |
Use appropriate loadings for the assistance exercises paying attention to the intensities suggested (any empty space for a load means you choose what to use. Write it down!) |
5 |
The concentric phase of every exercise must be performed explosively. |
6 |
Warm-Up with at least 3 sets before beginning set 1 of each exercise where a heavy load is used. |
7 |
If possible, drop the weight after each rep of the upright row |
8 |
The % column means training intensity. The abbrevs. Stand for: L – light, M – medium, MH – moderately heavy, H – heavy. Use appropriate loadings for these. |
9 |
For Pull-Ups, where you can exceed the set reps given add additional load to meet the intensity given. |
10 |
Finish every session with 10mins abdominal work – include loaded exercises |
11 |
WARM – UP: Do 5 mins CV to elevate core temp, then 2x10 burpees, 2x10 pressups, 2x10 star jumps. Finally all body stretches from top to bottom. |
Week |
Exercise |
Day 1 |
Day 2 |
Bonus/ Intensive Day |
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1 |
|
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Upright Row – Smith |
5 |
5 |
70 |
|
|
|
|
|
6 |
3 |
70 |
|
|
Front Squats w/ Arm Ext. |
|
|
|
|
5 |
5 |
70 |
|
5 |
5 |
70 |
|
|
Pull – Ups |
3 |
10 |
M |
bd wt |
|
|
|
|
3 |
10 |
M |
Bd wt |
|
Back Squats – Smith |
|
|
|
|
4 |
10 |
70 |
|
5 |
5 |
20 |
|
|
Bicep Curls |
5 |
5 |
40 |
|
|
|
|
|
5 |
5 |
40 |
|
|
Bench Press – Smith |
|
|
|
|
3 |
10 |
70 |
|
3 |
10 |
70 |
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|
Single Arm DB Row |
3 |
15 |
L |
|
|
|
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3 |
15 |
L |
|
|
DB Bench Press |
|
|
|
|
4 |
10 |
M |
|
4 |
10 |
M |
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|
Week |
Exercise |
Day 1 |
Day 2 |
Bonus/ Intensive Day |
|||||||||
2 |
|
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Upright Row – Smith |
5 |
5 |
70 |
|
|
|
|
|
6 |
3 |
75 |
|
|
Front Squats w/ Arm Ext. |
|
|
|
|
5 |
5 |
70 |
|
5 |
5 |
70 |
|
|
Pull – Ups |
3 |
10 |
M |
Bd wt |
|
|
|
|
3 |
10 |
M |
Bd wt |
|
Back Squats – Smith |
|
|
|
|
4 |
10 |
70 |
|
5 |
5 |
20 |
|
|
Bicep Curls |
5 |
5 |
40 |
|
|
|
|
|
5 |
5 |
40 |
|
|
Bench Press – Smith |
|
|
|
|
3 |
10 |
70 |
|
3 |
10 |
70 |
|
|
Single Arm DB Row |
3 |
10 |
M |
|
|
|
|
|
3 |
10 |
M |
|
|
DB Bench Press |
|
|
|
|
4 |
10 |
M |
|
4 |
10 |
M |
|
|
Week |
Exercise |
Day 1 |
Day 2 |
Bonus/ Intensive Day |
|||||||||
3 |
|
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Upright Row – Smith |
5 |
5 |
70 |
|
|
|
|
|
6 |
2 |
80 |
|
|
Front Squats w/ Arm Ext. |
|
|
|
|
6 |
3 |
75 |
|
6 |
3 |
75 |
|
|
Pull – Ups |
3 |
12 |
M |
|
|
|
|
|
4 |
8 |
MH |
|
|
Back Squats – Smith |
|
|
|
|
4 |
8 |
75 |
|
5 |
5 |
25 |
|
|
Bicep Curls |
5 |
5 |
45 |
|
|
|
|
|
5 |
5 |
45 |
|
|
Bench Press – Smith |
|
|
|
|
4 |
8 |
75 |
|
4 |
8 |
75 |
|
|
Single Arm DB Row |
4 |
8 |
MH |
|
|
|
|
|
4 |
8 |
MH |
|
|
DB Bench Press |
|
|
|
|
4 |
8 |
MH |
|
4 |
8 |
MH |
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|
Week |
Exercise |
Day 1 |
Day 2 |
Bonus/ Intensive Day |
|||||||||
4 |
|
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Upright Row – Smith |
6 |
3 |
80 |
|
|
|
|
|
6 |
2 |
80 |
|
|
Front Squats w/ Arm Ext. |
|
|
|
|
6 |
3 |
75 |
|
6 |
3 |
75 |
|
|
Pull – Ups |
3 |
12 |
M |
Bd wt |
|
|
|
|
4 |
8 |
MH |
Bd wt |
|
Back Squats – Smith |
|
|
|
|
4 |
8 |
75 |
|
5 |
5 |
25 |
|
|
Bicep Curls |
5 |
5 |
45 |
|
|
|
|
5 |
5 |
45 |
|
||
Bench Press – Smith |
|
|
|
|
4 |
8 |
75 |
|
4 |
8 |
75 |
|
|
Single Arm DB Row |
4 |
8 |
MH |
|
|
|
|
|
4 |
8 |
MH |
|
|
DB Bench Press |
|
|
|
|
4 |
8 |
MH |
|
4 |
8 |
MH |
|
|
Week |
Exercise |
Day 1 |
Day 2 |
Bonus/ Intensive Day |
|||||||||
5 |
|
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Upright Row – Smith |
6 |
4 |
80 |
|
|
|
|
|
6 |
2 |
80 |
|
|
Front Squats w/ Arm Ext. |
|
|
|
|
6 |
3 |
80 |
|
6 |
3 |
80 |
|
|
Pull – Ups |
4 |
8 |
MH |
Bd wt |
|
|
|
|
4 |
5 |
H |
Bd wt |
|
Back Squats – Smith |
|
|
|
|
5 |
5 |
80 |
|
5 |
5 |
30 |
|
|
Bicep Curls |
5 |
5 |
40 |
|
|
|
|
|
5 |
5 |
40 |
|
|
Bench Press – Smith |
|
|
|
|
5 |
5 |
80 |
|
5 |
5 |
80 |
|
|
Single Arm DB Row |
3 |
15 |
L |
|
|
|
|
|
3 |
15 |
L |
|
|
DB Bench Press |
|
|
|
|
4 |
8 |
MH |
|
4 |
8 |
MH |
|
|
Week |
Exercise |
Day 1 |
Day 2 |
Bonus/ Intensive Day |
|||||||||
6 |
|
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Sets |
Reps |
% |
Load |
Upright Row – Smith |
6 |
5 |
80 |
|
|
|
|
|
4 |
2 |
90 |
|
|
Front Squats w/ Arm Ext. |
|
|
|
|
6 |
3 |
80 |
|
6 |
3 |
80 |
|
|
Pull – Ups |
4 |
8 |
MH |
Bd wt |
|
|
|
|
4 |
5 |
H |
Bd wt |
|
Back Squats – Smith |
|
|
|
|
5 |
5 |
80 |
|
5 |
5 |
30 |
|
|
Bicep Curls |
5 |
5 |
40 |
|
|
|
|
|
5 |
5 |
40 |
|
|
Bench Press – Smith |
|
|
|
|
5 |
5 |
80 |
|
5 |
5 |
80 |
|
|
Single Arm DB Row |
3 |
15 |
L |
|
|
|
|
|
3 |
15 |
L |
|
|
DB Bench Press |
|
|
|
|
4 |
5 |
H |
|
4 |
5 |
H |
|
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