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CFGB GPP Programming Strength Cycles PDF

This document outlines a 12-week strength training program from December 10, 2017 to February 25, 2018. Each week focuses on one lower body exercise for the main lift and one upper body exercise for the secondary lift, with either a maximum effort or dynamic effort session each day. A variety of exercises are prescribed across the 12 weeks at different intensities and set/rep schemes.

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Antonio Valentino
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362 views1 page

CFGB GPP Programming Strength Cycles PDF

This document outlines a 12-week strength training program from December 10, 2017 to February 25, 2018. Each week focuses on one lower body exercise for the main lift and one upper body exercise for the secondary lift, with either a maximum effort or dynamic effort session each day. A variety of exercises are prescribed across the 12 weeks at different intensities and set/rep schemes.

Uploaded by

Antonio Valentino
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Winter 2017 - 2018

10-December-2017 through 28-February-2018


Week Week Of Mvmt#1 Mvmt#2 DAY-1 DAY-2 ME=Max Effort DE=Dynamic Effort
Romanian Deadlifts Floor Press
8 Sets of 3 @ 55- Heavy Single
1 10-Dec-2017 DL BP DE ME
65% w/ 30-seconds
rest between sets 100 Barbell Rows
Floor Press
Back Squat Heavy Single
12 Sets of 2 @ 60-
2 17-Dec-2017 SQ BP 65% w/ 30-45 3 Rds of DE ME
seconds rest 20 Prone-H
between sets 20 Face Pulls
(band)
Deadlift Bench Press
Heavy Set of 2 9 sets of 3 @ 60-
3 24-Dec-2017 DL BP 65% w/ 30-45 ME DE
75 Barbell Good seconds rest
Mornings between sets.
Back Squat
12 Sets of 2 @ (add
Strict Press
5% over two-weeks
Heavy Single
previous) w/ 30-45
seconds rest
4 31-Dec-2017 SQ PR 3 Rds of DE ME
between sets
20 Prone-Y
* If previous loading
20 Anchored Situps
is unknown - then
w/ Plate
use 60-65% for
loading.
Floor Press
Deadlifts Heavy Single
8 Sets of 2 @ 80%
5 7-Jan-2018 DL BP DE ME
w/ 30-seconds rest 100 Straight-arm
between sets Pulldowns (just a
band)
Front Squat
Dumbbell Press
Heavy Single
9 sets of 3 w/ 30-45
6 14-Jan-2018 SQ BP ME DE
seconds rest
3x8 Anchored Situps
between sets.
w/Plate - AHAP
Bench Press
9 sets of 3 @ (add
Sumo Deadlift 5% over last month)
Heavy Set of 2 w/ 30-45 seconds
7 21-Jan-2018 DL BP ME DE
rest between sets.
75 Dimmels * If previous loading
is unknown, use 60-
65%.
Back Squat
Strict Press
Heavy Single
9 sets of 3 @ 60-
8 28-Jan-2018 SQ PR 65% w/ 30-45 ME DE
50 GHD Hip
seconds rest
Extensions (plate
between sets.
maybe added)
Floor Press
Heavy Single

Deadlifts 3 Rds of
8 Sets of 2 @ 80- 12x - JM Press
9 4-Feb-2018 DL BP DE ME
85% w/ 30-seconds w/dumbbells (or
rest between sets iron fractional
plates)
20 Triceps
Extensions w/band
Back Squat
10 Sets of 2 @ (add
5% over previous) w/
Bench Press
30-45 seconds rest
Heavy Single
10 11-Feb-2018 SQ BP between sets DE ME
* If previous loading
100 Barbell Rows
is unknown - then
use 70-75% for
loading.
Deadlift
Heavy Set of 2 Floor Press
9 sets of 3 reps @
11 18-Feb-2018 DL BP 100 m Monsterband 60-65% w/ 30-45 ME DE
Walk secnds rest
30 Air Squats with between sets.
Monster Band
Strict Press
9 sets of 3 @ (add
Back Squat 5% over previous
Heavy Single month) w/ 30-45
12 25-Feb-2018 SQ PR seconds rest ME DE
50 Barbell Good between sets.
Mornings * If previous loading
is unnown, use 60-
65%

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