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To Make Your Own Copy: First Log in To Google Account - Click On File - Make A Copy To Download: File - Download - Microsoft Excel

The document provides a sample strength training program template with exercises, sets, reps, and percentages of a training max over 3 weeks. It includes spaces to log 1 repetition maxes (1RMs) for squats, bench press, deadlifts, and press along with calculated estimated 1RMs. Progression between cycles involves increasing the training max by 2.5-5kg for squats and deadlifts and 1.25-2.5kg for bench press and press.

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Naveen Lifter
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70 views6 pages

To Make Your Own Copy: First Log in To Google Account - Click On File - Make A Copy To Download: File - Download - Microsoft Excel

The document provides a sample strength training program template with exercises, sets, reps, and percentages of a training max over 3 weeks. It includes spaces to log 1 repetition maxes (1RMs) for squats, bench press, deadlifts, and press along with calculated estimated 1RMs. Progression between cycles involves increasing the training max by 2.5-5kg for squats and deadlifts and 1.25-2.5kg for bench press and press.

Uploaded by

Naveen Lifter
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 XLSX, PDF, TXT or read online on Scribd
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Squat Bench DeadlifPress Start by filling in your 1RM (1 Rep Max) in the yellow boxes

1RM 100 60 120 50 1RM It will then calculate a Training Max to base your program off by tak
TM 90 55 107.5 45 TM After each cycle you add weight to the Training Max box. Usually 2

To make your own copy: First Log in to Google Account --> Click on File --> Make a Copy
To download: File --> Download --> Microsoft Excel (.xlsx)
Week 1
Squat Deadlift Bench
% Weight Sets Reps % Weight Sets Reps % Weight Sets Reps
40% 35 1 5 40% 42.5 1 5 40% 22.5 1 5
50% 45 1 5 50% 55 1 5 50% 27.5 1 5
60% 55 1 3 60% 65 1 3 60% 32.5 1 3
65% 57.5 1 5 65% 70 1 5 65% 35 1 5
75% 67.5 1 5 75% 80 1 5 75% 42.5 1 5
85% 77.5 1 5+ 85% 92.5 1 5+ 85% 47.5 1 5+
65% 57.5 5 5 65% 70 5 5 65% 35 5 5
Bench Press Squat
40% 22.5 1 5 40% 17.5 1 5 40% 35 1 5
50% 27.5 1 5 50% 22.5 1 5 50% 45 1 5
60% 32.5 1 3 60% 27.5 1 3 60% 55 1 3
65% 35 1 5 65% 30 1 5 65% 57.5 1 5
75% 42.5 1 5 75% 35 1 5 75% 67.5 1 5
85% 47.5 1 5+ 85% 37.5 1 5+ 85% 77.5 1 5+
65% 35 5 5 65% 30 5 5 65% 57.5 5 5
Assistance Assistance Assistance

Assistance work:
Each day, pick one/two exercises from each category and perform a total of 50-100 total reps
Do whatever set/rep scheme you want. example for 'push' could be 4x10 of dips and 4x10 of tricep extensions for 80 total
PUSH:
dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
PULL:
chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
Single Leg/Core:
any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swin
x) in the yellow boxes
o base your program off by taking 90% of your 1RM
e Training Max box. Usually 2.5-5kg

Week 2
Squat Deadlift Bench Squat
% Weight Sets Reps % Weight Sets Reps % Weight Sets Reps %
40% 35 1 5 40% 42.5 1 5 40% 22.5 1 5 40%
50% 45 1 5 50% 55 1 5 50% 27.5 1 5 50%
60% 55 1 3 60% 65 1 3 60% 32.5 1 3 60%
70% 62.5 1 3 70% 75 1 3 70% 37.5 1 3 75%
80% 72.5 1 3 80% 85 1 3 80% 45 1 3 85%
90% 80 1 3+ 90% 97.5 1 3+ 90% 50 1 3+ 95%
70% 62.5 5 5 70% 75 5 5 70% 37.5 5 5 75%
Bench Press Squat Bench
40% 22.5 1 5 40% 17.5 1 5 40% 35 1 5 40%
50% 27.5 1 5 50% 22.5 1 5 50% 45 1 5 50%
60% 32.5 1 3 60% 27.5 1 3 60% 55 1 3 60%
70% 37.5 1 3 70% 32.5 1 3 70% 62.5 1 3 75%
80% 45 1 3 80% 35 1 3 80% 72.5 1 3 85%
90% 50 1 3+ 90% 40 1 3+ 90% 80 1 3+ 95%
70% 37.5 5 5 70% 32.5 5 5 70% 62.5 5 5 75%
Assistance Assistance Assistance Assistance

Progression;
After each Cycle add 2.5-5kg to squat and deadlift
tricep extensions for 80 total reps After each cycle add 1.25-2.5kg to bench and Press
Every second cycle you can do a deload if you feel like it;

Log your rep PRs in the PR sheet

leg squats, KB snatches, swings


Week 3
Squat Deadlift Bench
Weight Sets Reps % Weight Sets Reps % Weight Sets Reps
35 1 5 40% 42.5 1 5 40% 22.5 1 5
45 1 5 50% 55 1 5 50% 27.5 1 5
55 1 3 60% 65 1 5 60% 32.5 1 5
67.5 1 5 75% 80 1 5 75% 42.5 1 5
77.5 1 3 85% 92.5 1 3 85% 47.5 1 3
85 1 1+ 95% 102.5 1 1+ 95% 52.5 1 1+
67.5 5 5 75% 80 5 5 75% 42.5 5 5
Bench Press Squat
22.5 1 5 40% 17.5 1 5 40% 35 1 5
27.5 1 5 50% 22.5 1 5 50% 45 1 5
32.5 1 3 60% 27.5 1 3 60% 55 1 3
42.5 1 5 75% 35 1 5 75% 67.5 1 5
47.5 1 3 85% 37.5 1 3 85% 77.5 1 3
52.5 1 1+ 95% 42.5 1 1+ 95% 85 1 1+
42.5 5 5 75% 35 5 5 75% 67.5 5 5
Assistance Assistance Assistance

to squat and deadlift


kg to bench and Press
do a deload if you feel like it;
Squat 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Bench 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0 0 0 0
Deadlift 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Press 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0

For each lift, fill in your xRM in the white boxes


The line under will show your Estimated 1RM
PR SHEET
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0.00 0.00
6.00 7.00 8.00 9.00 10.00 11.00
0 0 0 0 0 0
0 0 0 0 0 0
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0 0
6.00 7.00 8.00 9.00 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0 0 0
12 13 14 15 Squat
0 0 0 0 Rep max
0.00 0.00 0.00 0.00 E1RM
12.00 13.00 14.00 15.00 Paused Bench
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Deadlift
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Press
0 0 0 0 Rep max
0 0 0 0 E1RM

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