Scribd
Upload
63 views17 pages

Fedorenko Prep

This document outlines a 4-week training plan with the goal of increasing the trainee's squat, bench press, and deadlift weights. It details the specific exercises, sets, reps, and weight percentages to use for each workout day. Workouts are scheduled 3-6 days per week and consist of compound lifts like squats, bench press, and deadlifts as well as isolation exercises. The plan aims to progressively increase weight and challenge the trainee through periodized programming over its 4-week duration.

Uploaded by

Tim Poethke
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
63 views17 pages

Fedorenko Prep

This document outlines a 4-week training plan with the goal of increasing the trainee's squat, bench press, and deadlift weights. It details the specific exercises, sets, reps, and weight percentages to use for each workout day. Workouts are scheduled 3-6 days per week and consist of compound lifts like squats, bench press, and deadlifts as well as isolation exercises. The plan aims to progressively increase weight and challenge the trainee through periodized programming over its 4-week duration.

Uploaded by

Tim Poethke
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 17

Plan For Training [Msmk] [Polkorenko] Yu.

In The Preparatory Period 07/10/2013 - 04/11/2013

Squat 230
Bench 200
Deadlif 260

Lif Reps Sets Weight

WEEK 1
1 Day (Monday)
1.Squat
55% 5 1 126.5
65% 4 1 149.5
75% 3 2 172.5
85% 2 4 195.5
23
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 5 160
30
3.Squat
50% 5 1 115
60% 4 1 138
70% 3 1 161
80% 2 4 184
20
4.Flys
10x5
5.Goodmornings
10x4
Total: 76 Rises

2 Day (Tuesday)
1.Deficit Deadlif
50% 3 1 130
60% 3 2 156
70% 2 4 182
17
2.Incline Bench Press
4x5
3.Bench Lockouts
3x5
4.Dips
6x5
5.Military Press
10x4
Total: 17 Rises

3 Day (Wednesday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 3 2 208
85% 2 4 221
26
2.Bench
55% 5 1 110
65% 4 1 130
75% 3 2 150
85% 2 5 170
25
3.Flys
10x5
4.Squat To Depth
4x5
5.Goodmornings Seated
8x4
Total: 51 Rises

5 Day (Friday)
1.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 3 5 184
30
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 6 160
33
3.Squat
55% 5 1 126.5
65% 5 1 149.5
75% 4 4 172.5
26
4.Tricep Press
10x5
5.Military Press
10x3
Total: 89 Rises

6 Day (Saturday)
1.Deadlif To Knees
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 2 5 208
22
2.Bench
55% 5 1 110
65% 5 1 130
75% 4 5 150
30
3.Bench Lockouts
3x5
4.Deadlif From Racks
65% 3 1 169
75% 3 1 195
85% 3 2 221
95% 3 4 247
24
5.Leg Press
4x5
6.Military Press
8x3
Total: 76 Rises

Total per Week: 309 Rises


Squat 70% 99 15904.5
Bench 71% 118 16790
Deadlif 73% 89 17160

WEEK 2
1 Day (Monday)
1.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 2 2 160
90% 1 3 180
22
2.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 2 5 184
25
3.Bench
55% 5 1 110
65% 4 1 130
75% 3 1 150
85% 2 4 170
20
4.Flys
10x5
5.Goodmornings
5x5
Total: 67 Rises

2 Day (Tuesday)
1.Deficit Deadlif
55% 3 1 143
65% 2 2 169
75% 1 5 195
12
2.Incline Bench Press
4x6.
3.Bench Lockouts
3x5.
4.Dips
6x5.
5.Military Press
8x4.
Total: 12 Rises

3 Day (Wednesday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 2 2 208
90% 1 3 234
16
2.Bench
50% 5 1 100
60% 4 2 120
70% 3 2 140
80% 3 5 160
34
3.Flys
10x5
4.Deadlif From Racks
65% 4 1 169
75% 4 2 195
85% 4 4 221
28
5.Goodmornings
8x4
Total: 77 Rises

5 Day (Friday)
1.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 2 2 184
90% 1 3 207
80% 2 2 184
26
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 2 6 160
27
3.Bench Lockouts
2x6.
4.Flys
10x5
5.Military Press
8x3
Total: 53 Rises

6 Day (Saturday)
1.Deadlif
55% 3 1 143
65% 3 1 169
75% 3 2 195
85% 2 5 221
22
2.Bench
55% 4 1 110
65% 4 1 130
75% 4 5 150
28
3.Tricep Press
10x5
4.Romanian Deadlif
50% 4 1 130
60% 4 4 156
20
5.Goodmornings
5x5
Total: 70 Rises

Total per Week: 279 Rises


Squat 69% 51 8119
Bench 70% 131 18280
Deadlif 73% 98 18668

WEEK 3
1 Day (Monday)
1.Squat
55% 5 1 126.5
65% 4 1 149.5
75% 3 2 172.5
85% 2 6 195.5
27
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 6 160
33
3.Squat
50% 5 1 115
60% 4 1 138
70% 3 1 161
80% 3 4 184
24
4.Flys
10x5
5.Goodmornings Seated
8x4
Total: 82 Rises

2 Day (Tuesday)
1.Deficit Deadlif
50% 3 2 130
60% 3 2 156
65% 2 6 169
24
2.Bench
55% 5 1 110
65% 4 2 130
75% 3 4 150
20
3.Bench Lockouts
3x5
4.Squat To Depth
4x5
5.Goodmornings
5x5
Total: 49 Rises
3 Day (Wednesday)
1.Deadlif To Knee
50% 3 1 130
60% 3 1 156
70% 3 2 182
75% 3 4 195
24
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
85% 2 4 170
29
3.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 1 182
80% 3 5 208
24
4.Leg Press
4x5
5.Squat To Depth
5x5
Total: 77 Rises

5 Day (Friday)
1.Squat
50% 5 1 115
60% 5 1 138
70% 5 1 161
75% 4 4 172.5
31
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 7 160
36
3.Flys
10x5
4.Dips
5x5
5.Goodmornings
8x4
Total: 67 Rises

6 Day (Saturday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 3 2 208
85% 2 4 221
26
2.Bench
55% 5 1 110
65% 5 2 130
75% 4 5 150
35
3.Deadlif From Racks
60% 4 1 156
70% 4 1 182
80% 4 2 208
90% 4 4 234
32
4.Tricep Press
10x5
5.Hack Squat
4x5
Total: 93 Rises

Total per Week: 368 Rises


Squat 70% 82 13259.5
Bench 74% 153 22260
Deadlif 71% 130 24284

WEEK 4
1 Day (Monday)
1.Squat
55% 5 1 126.5
65% 4 1 149.5
75% 3 2 172.5
85% 2 6 195.5
27
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 6 160
33
3.Flys
10x5
4.Squat
50% 5 1 115
60% 4 2 138
70% 3 1 161
80% 3 4 184
28
5.Goodmornings
8x5
Total: 80 Rises

2 Day (Tuesday)
1.Deficit Deadlif
50% 3 1 130
60% 3 1 156
70% 2 2 182
75% 1 3 195
13
2.Bench Lockouts
2x6.
3.Dips
5x5.
4.Military Press
8x3.
Total: 13 Rises

3 Day (Wednesday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 3 2 208
85% 2 4 221
26
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
90% 2 2 180
25
3.Deadlif From Racks
65% 3 1 169
75% 3 1 195
85% 3 2 221
95% 3 2 247
105% 2 2 273
22
4.Goodmornings Seated
8x4
Total: 73 Rises

5 Day (Friday)
1.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 3 6 184
33
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
85% 2 3 170
80% 3 3 160
36
3.Flys
10x5
4.Military Press
8x4
Total: 69 Rises

6 Day (Saturday)
1.Deadlif To Knees
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 2 5 208
22
2.Bench Lockouts
3x5
3.Dumbell Shoulder Press
5+5x6
4.Romanian Deadlif
50% 4 1 130
60% 4 1 156
65% 4 4 169
24
5.Leg Press
4x5
Total: 46 Rises

Total per Week: 281 Rises


Squat 71% 88 14386.5
Bench 71% 94 13440
Deadlif 71% 107 20007

WEEK 5
1 Day (Monday)
1.Squat
55% 5 1 126.5
65% 4 1 149.5
75% 3 2 172.5
85% 2 4 195.5
23
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 6 160
33
3.Flys
10x5.
4.Squat
50% 5 1 115
60% 4 1 138
70% 3 1 161
80% 2 4 184
20
5.Goodmornings
5x5
6.Military Press
10x4
Total: 76 Rises

2 Day (Tuesday)
1.Deficit Deadlif
50% 3 1 130
60% 3 2 156
70% 2 5 182
19
2.Bench
55% 3 1 110
65% 3 2 130
75% 3 5 150
24
3.Dips
6x5
4.Goodmornings Seated
8x4
Total: 43 Rises

3 Day (Wednesday)
1.Deadlif
55% 3 1 143
65% 3 1 169
75% 3 2 195
85% 2 4 221
20
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
85% 2 4 170
29
3.Flys
10x5
4.Deadlif From Racks
60% 3 1 156
70% 3 1 182
80% 3 2 208
90% 3 2 234
100% 2 3 260
24
5.Military Press
8x4
Total: 73 Rises

5 Day (Friday)
1.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 5 160
30
2.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 3 6 184
33
3.Bench
50% 5 1 100
60% 5 1 120
70% 5 4 140
30
4.Flys
10x5
5.Wide Grip Bench
10x5
Total: 93 Rises

6 Day (Saturday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 2 6 208
24
2.Incline Bench Press
3x5
3.Bench Lockouts
2x5
4.Tricep Press
10x5
Total: 24 Rises

Total per Week: 309 Rises


Squat 70% 76 12316.5
Bench 68% 146 20320
Deadlif 71% 87 16692
Totals

Wk1
Squat 70% 99 15904.5
Bench 71% 118 16790
Deadlif 73% 89 17160

Wk2
Squat 69% 51 8119
Bench 70% 131 18280
Deadlif 73% 98 18668

Wk3
Squat 70% 82 13259.5
Bench 74% 153 22260
Deadlif 71% 130 24284

Wk4
Squat 71% 88 14386.5
Bench 71% 94 13440
Deadlif 71% 107 20007

Wk5
Squat 70% 76 12316.5
Bench 68% 146 20320
Deadlif 71% 87 16692

You might also like