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Simple Strength For Difficult Times: An 8-Week Progressive Plan

This document outlines an 8-week strength training program consisting of 3 sessions (A, B, C) per week. Each session focuses on squats, presses, and pulls and progressively increases the weight and number of repetitions over the weeks. The final week includes tests to measure improvement.

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155 views3 pages

Simple Strength For Difficult Times: An 8-Week Progressive Plan

This document outlines an 8-week strength training program consisting of 3 sessions (A, B, C) per week. Each session focuses on squats, presses, and pulls and progressively increases the weight and number of repetitions over the weeks. The final week includes tests to measure improvement.

Uploaded by

Hello World
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Simple Strength for Difficult Times: An 8-Week Progressive Plan

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
1 SQUAT 2 6 2 2 6 2 20 H
PRESS 2 2 2 2 2 2 12 L
PULL 2 4 2 2 4 2 16 M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
2 SQUAT 2 4 6 2 4 6 24 H
PRESS 2 4 2 2 4 2 16 L
PULL 2 6 2 2 6 2 20 M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
3 SQUAT 2 6 2 2 6 2 2 6 2 30 H
PRESS 2 2 2 2 2 2 2 2 2 18 L
PULL 2 4 2 2 4 2 2 4 2 24 M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
4 SQUAT 2 4 6 2 4 6 2 4 6 36 H
PRESS 2 4 2 2 4 2 2 4 2 24 L
PULL 2 6 2 2 6 2 2 6 2 30 M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
5 SQUAT 2 4 6 2 4 6 2 4 6 2 4 6 48 H
PRESS 2 4 2 2 4 2 2 4 2 2 4 2 32 L
PULL 2 6 2 2 6 2 2 6 2 2 6 2 40 M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
6 SQUAT 2 4 6 2 4 6 2 4 6 2 4 6 2 4 6 60 H
PRESS 2 4 2 2 4 2 2 4 2 2 4 2 2 4 2 40 L
PULL 2 6 2 2 6 2 2 6 2 2 6 2 2 6 2 50 M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
7 SQUAT 2 4 6 2 4 6 2 4 6 36 -
PRESS 2 4 6 2 4 6 2 4 6 36 -
PULL 2 4 6 2 4 6 2 4 6 36 -

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
8 SQUAT TEST! - -
PRESS 1 2 3 1 2 3 12 -
PULL 2 4 6 2 4 6 24 -
Simple Strength for Difficult Times: An 8-Week Progressive Plan
SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
1 SQUAT 2 4 2 2 4 2 16 M
PRESS 2 6 2 2 6 2 20 H
PULL 2 2 2 2 2 2 12 L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
2 SQUAT 2 6 2 2 6 2 20 M
PRESS 2 4 6 2 4 6 24 H
PULL 2 4 2 2 4 2 16 L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
3 SQUAT 2 4 2 2 4 2 2 4 2 24 M
PRESS 2 6 2 2 6 2 2 6 2 30 H
PULL 2 2 2 2 2 2 2 2 2 18 L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
4 SQUAT 2 6 2 2 6 2 2 6 2 30 M
PRESS 2 4 6 2 4 6 2 4 6 36 H
PULL 2 4 2 2 4 2 2 4 2 24 L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
5 SQUAT 2 6 2 2 6 2 2 6 2 2 6 2 40 M
PRESS 2 4 6 2 4 6 2 4 6 2 4 6 48 H
PULL 2 4 2 2 4 2 2 4 2 2 4 2 32 L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
6 SQUAT 2 6 2 2 6 2 2 6 2 2 6 2 2 6 2 50 M
PRESS 2 4 6 2 4 6 2 4 6 2 4 6 2 4 6 60 H
PULL 2 4 2 2 4 2 2 4 2 2 4 2 2 4 2 40 L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
7 SQUAT 2 4 6 2 4 6 24 -
PRESS 2 4 6 2 4 6 2 4 6 36 -
PULL 2 4 6 2 4 6 2 4 6 36 -

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
8 SQUAT - -
PRESS TEST! - -
PULL 1 2 3 1 2 3 12 -
Simple Strength for Difficult Times: An 8-Week Progressive Plan
SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
1 SQUAT 2 2 2 2 2 2 12 L
PRESS 2 4 2 2 4 2 16 M
PULL 2 6 2 2 6 2 20 H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
2 SQUAT 2 4 2 2 4 2 16 L
PRESS 2 6 2 2 6 2 20 M
PULL 2 4 6 2 4 6 24 H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
3 SQUAT 2 2 2 2 2 2 2 2 2 18 L
PRESS 2 4 2 2 4 2 2 4 2 24 M
PULL 2 6 2 2 6 2 2 6 2 30 H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
4 SQUAT 2 4 2 2 4 2 2 4 2 24 L
PRESS 2 6 2 2 6 2 2 6 2 30 M
PULL 2 4 6 2 4 6 2 4 6 36 H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
5 SQUAT 2 4 2 2 4 2 2 4 2 2 4 2 32 L
PRESS 2 6 2 2 6 2 2 6 2 2 6 2 40 M
PULL 2 4 6 2 4 6 2 4 6 2 4 6 48 H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
6 SQUAT 2 4 2 2 4 2 2 4 2 2 4 2 2 4 2 40 L
PRESS 2 6 2 2 6 2 2 6 2 2 6 2 2 6 2 50 M
PULL 2 4 6 2 4 6 2 4 6 2 4 6 2 4 6 60 H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
7 SQUAT 1 2 3 1 2 3 12 -
PRESS 2 4 6 2 4 6 24 -
PULL 2 4 6 2 4 6 2 4 6 36 -

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
8 SQUAT - -
PRESS - -
PULL TEST! - -

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