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W.calis Plan v3

The document outlines several strength training programs with progression schemes: 1. A steploading progression for increasing weight every 3 workouts once a lifter plateaus on a given variation. 2. An intense linear progression where weight is increased each workout for a variation until plateauing, then switching variations. 3. A beginner bodyweight program where weight is increased each session as reps decrease for dips and pullups. 4. The Texas Method with volume work increasing sets each workout and intense work decreasing reps on the top set each session. 5. An intermediate program by Mathew Zlat separating training into two phases to be followed until plateauing.

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1K views1 page

W.calis Plan v3

The document outlines several strength training programs with progression schemes: 1. A steploading progression for increasing weight every 3 workouts once a lifter plateaus on a given variation. 2. An intense linear progression where weight is increased each workout for a variation until plateauing, then switching variations. 3. A beginner bodyweight program where weight is increased each session as reps decrease for dips and pullups. 4. The Texas Method with volume work increasing sets each workout and intense work decreasing reps on the top set each session. 5. An intermediate program by Mathew Zlat separating training into two phases to be followed until plateauing.

Uploaded by

dedew dwdwdw
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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steploading (repeat until plateau) *|2x p/week|*

3x3>>>4x3>>>5x3
3x4>>>4x4>>>5x4 |repeat a couple times| *than test RM*
3x5>>4x5>>>>5x5 |once stuck change the variation|
-------------------------------------------------------------------------
Intense linear phase (repeat for each variation) *|2x p/week|*
|dip/chinup/pullup|
3x5
4x4
5x3
3x3
4x2
2x2
3x1
(test RM at the end of phase)
-------------------------------------------------------------------------
Mathew begginer program (repeat 0x)

3x5-8reps for both (dip/pullup)


*Sample progression* (each session) *|2x p/week|*

8reps>>>+5kg
7reps>>>+2.5kg
6reps>>>+1.25kg
5reps>>>+0.5kg
-------------------------------------------------------------------------
Texas method progression (repeat 0x)

*volume day progression*


4x4
5x3

*intense day progression**


top set 5
top set 3
-------------------------------------------------------------------------
*mathew zlat intermediate program* (follow until plateau)

Phase1 and than phase2


-------------------------------------------------------------------------

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