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Program1 Phase1

The document outlines a 4 day strength training program with exercises assigned to each day. Day 1 focuses on squats, day 2 on bench press, day 3 on deadlifts, and day 4 on overhead press. Each exercise lists the sets, reps, and rest periods over 4 sessions to progress weight from 85-100% of the user's 5RM. Care is advised to only adjust the yellow boxes and not alter other cells or weights if they become too heavy.

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oskari koivunurmi
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222 views

Program1 Phase1

The document outlines a 4 day strength training program with exercises assigned to each day. Day 1 focuses on squats, day 2 on bench press, day 3 on deadlifts, and day 4 on overhead press. Each exercise lists the sets, reps, and rest periods over 4 sessions to progress weight from 85-100% of the user's 5RM. Care is advised to only adjust the yellow boxes and not alter other cells or weights if they become too heavy.

Uploaded by

oskari koivunurmi
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
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BODYWEIGHT (KGS) 100

PLEASE NOTE: ONLY FILL OUT THE YELLOW BOXES. BE


LOW BAR BACK SQUAT 5RM (KGS) 100 B

CAREFUL NOT TO ADJUST THE CELLS IN THE PHASES. IF


THE WEIGHTS YOU ARE LIFTING ARE TOO HEAVY,
CONVENTIONAL DEADLIFT 5RM (KGS) 100 B

REDUCE THE WEIGHT, REMEMBER - TECHNIQUE IS


FLAT PAUSED BENCH PRESS 5RM (KGS) 100 I EVERYTHING.

OVERHEAD PRESS 5RM (KGS) 100 B

PROGRAM 1: PHASE 1
Day 1 - Squat

Exercise Sets Reps Rest SESSION 4


SESSION 1 SESSION 2 SESSION 3
(2 SETS).

A Low Bar Back Squat 5 5 5 Minutes 85.0 90.0 95.0 100.0

B1 Paused High Bar Back Squat 5 3 2-3 Minutes 67.5 72.5 77.5 82.5

B2 Lying Hamstring Curl 5 8 2-3 Minutes

C Seated Calf Raise 3 15 90 Seconds

Day 2 - Competition Bench Press

Exercise Sets Reps Rest SESSION 4


SESSION 1 SESSION 2 SESSION 3
(2 SETS)

A1 Competition Bench Press - touch n go 5 5 2-3 Minutes 85.0 90.0 95.0 100.0

A2 Lat Pull Down - Comp Grip 5 5 2-3 Minutes

B1 Seated Dumbbell Shoulder Press 5 8 2-3 Minutes

B2 One Arm Row 5 8 (each arm) 2-3 Minutes

A5 Cable External Rotation - Elbow Low 5 12 90 Seconds

Day 3 - Deadlift

Exercise Sets Reps Rest SESSION 4


SESSION 1 SESSION 2 SESSION 3
(2 SETS)

A Conventional Deadlift 5 5 5 Minutes 85.0 90.0 95.0 100.0

B 45 Back Extension 3 15 2-3 Minutes

C Single Leg Standing Calf Raise 3 15 (each leg) 90 Seconds

Day 4 - Standing Barbell Overhead Press

Exercise Sets Reps Rest SESSION 4


SESSION 1 SESSION 2 SESSION 3
(2 SETS)

A1 Standing Barbell Overhead Press 5 5 2-3 Minutes 85.0 90.0 95.0 100.0

A2 Band Assisted Chin Ups - Neutral Grip 5 5 2-3 Minutes

B1 Low Incline Dumbbell Pause Press - 15º 5 8 2-3 Minutes

B2 Seated Cable Row - Pronated Grip 5 8 2-3 Minutes

C Dumbbell External Rotation 3 12 (each arm) 90 Seconds


DISCLAIMER: The information provided in this program has been written by AUSTRALIAN STRENGTH COACH. The information within is for educational and informational purposes
only and is not provided to diagnose, treat or relieve any health or medical conditions.
We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition
or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Strength System Online Load Calculator.
Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the
Strength System Online Load Calculator, you do so entirely at your own risk.
All content included in this “Strength System Online Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced,
stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Australian Strength Coach.

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