Scribd
Upload
23 views

Strength Program

Y

Uploaded by

kharbandaaarnav
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
23 views

Strength Program

Y

Uploaded by

kharbandaaarnav
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
You are on page 1/ 3

Personalised Program

Program Overview
- Duration**: 8 weeks
- Frequency 4 days per week
- Focus**: Squat, Bench, Deadlift with accessory work
- **Progression: Linear progression with weekly increases
- **RPE (Rate of Perceived Exertion)**: Light to moderate for the first 4 weeks, gradually
increasing in intensity

Weekly Structure
- Day 1: Squat + Bench Press + Accessories
Day 2 - rest
- **Day 3 : Deadlift + Accessories
Day 4 - rest
- **Day 5 : Squat + Bench Press + Accessories
Day 6 - Rest
- **Day 7: Deadlift + Accessories

Warm-Up
- General Warm-Up: 5-10 minutes of light cardio (e.g., jogging, cycling) + dynamic stretching
- **Specific Warm-Up: 3-4 sets of the main lift with gradually increasing weight

Program Details**

Week 1-4
- Day 1: Squat + Bench Press + Accessories
- Squat: 3x5 @ RPE 6-7 (start at a manageable weight)
- Bench Press: 3x5 @ RPE 6-7
- Accessory 1 Leg Press - 3x10-12
- Accessory 2: Dumbbell Rows - 3x8-10
- Accessory 3: Core Work (Planks or Hanging Leg Raises) - 3x30-60 sec

- Day 3: Deadlift + Accessories


- Deadlift: 3x5 @ RPE 6-7
- Accessory 1: Romanian Deadlift - 3x8-10
- Accessory 2: Pull-Ups or Lat Pulldowns - 3x8-10
- Accessory 3: Hyperextensions - 3x10-12

- Day 5: Squat + Bench Press + Accessories**


- Squat: 3x5 @ RPE 7-8
- Bench Press: 3x5 @ RPE 7-8
- **Accessory 1: Lunges - 3x10-12
- **Accessory 2: Incline Dumbbell Press - 3x8-10
- **Accessory 3: Core Work (Russian Twists or Cable Woodchoppers) - 3x15-20

- Day 7: Deadlift + Accessories


- Deadlift: 3x5 @ RPE 7-8
- Accessory 1: Leg Curl Machine - 3x10-12
- Accessory 2: Barbell Rows - 3x8-10
- Accessory 3: Face Pulls - 3x10-12

Week 5-8
- Day 1: Squat + Bench Press + Accessories**
- Squat: 4x5 @ RPE 7-8
- Bench Press: 4x5 @ RPE 7-8
- Accessory 1: Bulgarian Split Squat - 3x8-10
- Accessory 2: T-Bar Rows - 3x8-10
- Accessory 3: Core Work (Ab Wheel or Hanging Leg Raises) - 3x10-15

- Day 3: Deadlift + Accessories


- Deadlift: 4x5 @ RPE 7-8
- Accessory 1: Deficit Deadlift or Rack Pulls - 3x5-7
- Accessory 2: Wide-Grip Pull-Ups - 3x8-10
- Accessory 3: Back Extensions - 3x10-12

- Day 5: Squat + Bench Press + Accessories


- Squat: 4x5 @ RPE 8-9
- Bench Press: 4x5 @ RPE 8-9
- Accessory 1: Front Squat or Overhead Squat - 3x5-7
- Accessory 2: Close-Grip Bench Press - 3x6-8
- Accessory 3: Core Work (Bicycle Crunches or Cable Twists) - 3x15-20

- Day 7: Deadlift + Accessories


- Deadlift: 4x5 @ RPE 8-9
- Accessory 1: Sumo Deadlift or Stiff-Leg Deadlift - 3x6-8
- Accessory 2: Dumbbell Rows - 3x8-10
- Accessory 3: Face Pulls or Band Pull-Aparts - 3x10-15

Progression
- Increase the weight for your main lifts by 2.5-5 kg every week.
- Accessory exercises should also progress in weight or reps as strength and endurance
improve.

Cool Down
- 5-10 minutes of stretching focusing on the muscle groups worked during the session.
---

This program balances volume, intensity, and recovery, ensuring that beginners build a solid
foundation in the three main lifts while also developing overall muscular strength and endurance
through accessory work.

You might also like