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Advanced Lifting Program Guide

This document outlines a 4-week strength training program that focuses on squats, deadlifts, presses, and rows. For each exercise, it provides the sets, reps, and percentages of 1 rep max to use for each week. For example, for front squats it lists 1x3 at 87.5% 1RM for week 1, increasing to 1x3 at 95% 1RM for week 4. The program also includes variations like paused squats and sumo deadlifts to target weaknesses. It progresses intensities and volumes over the 4 weeks for each major lift and muscle group.

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andy_sidd
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148 views5 pages

Advanced Lifting Program Guide

This document outlines a 4-week strength training program that focuses on squats, deadlifts, presses, and rows. For each exercise, it provides the sets, reps, and percentages of 1 rep max to use for each week. For example, for front squats it lists 1x3 at 87.5% 1RM for week 1, increasing to 1x3 at 95% 1RM for week 4. The program also includes variations like paused squats and sumo deadlifts to target weaknesses. It progresses intensities and volumes over the 4 weeks for each major lift and muscle group.

Uploaded by

andy_sidd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

Squat Volume Day

Exercise

Front Squat

Week One

Week Two

Week Three

Week Four

1 x 3 @ 87.5%
1 x 3 @ 90% 1 x 3 @ 92.5% 1 x 3 @ 95%
3 x 2 @ 90%
3 x 2 @ 92.5% 3 x 2 @ 95% 3 x 2 @ 97.5%
3+ x 1 @ 92.5% 3+ x 1 @ 95% 3+ x 1 @ 97.5% 3+ x 1 @ 100%

Comp Squat

3 x 5 @ 80%

3 x 5 @ 82.5%

3 x 5 @ 85%

3 x 5 @ 87.5%

Comp Squat

3 x 8 @ 70%

5 x 5 @ 70%

3 x 8 @ 75%

5 x 5 @ 75%

3 x 10

3 x 10

3 x 10

3 x 10

Romanian Deadlift

Notes:

Notes

Bench
Exercise
Bench

Paused Bench

Week One

Week Two

1 x 3 @ 87.5%
3 x 2 @ 90%
3+ x 1 @ 92.5%

1 x 3 @ 90%
3 x 2 @ 92.5%
3+ x 1 @ 95%

3 x 3 @ 80%

Week Three

Week Four

1 x 3 @ 92.5%
1 x 3 @ 95%
3 x 2 @ 95%
3 x 2 @ 97.5%
3+ x 1 @ 97.5% 3+ x 1 @ 100%

4 x 2 @ 82.5% 3 x 1 @ 87.5%

5 x 3 @ 80%

3 x 12

4 x 12

3 x 12

5 x 12

OHP

3 x 5 @ 80%
3 x 8 @ 70%

3 x 5 @ 82.5%
5 x 5 @ 70%

3 x 5 @ 85%
3 x 8 @ 75%

3 x 5 @ 87.5%
5 x 5 @ 75%

BB Row

3 x 5 @ 80%
3 x 8 @ 70%

3 x 5 @ 82.5%
5 x 5 @ 70%

3 x 5 @ 85%
3 x 8 @ 75%

3 x 5 @ 87.5%
5 x 5 @ 75%

Pull-downs

arms and prehab

Notes:

Notes

Deadlift
Exercise

Week One

Week Two

Week Three

Week Four

3 x 3 @ 85%

3 x 3 @ 87.5%

3 x 3 @ 90%

3 x 3 @ 92.5%

3 x 5 @ 80%
3 x 8 @ 70%

3 x 5 @ 82.5% 3 x 5 @ 85% 3 x 5 @ 87.5%


5 x 5 @ 70% 3 x 8 @ 75% 5 x 5 @ 75%

Sumo Deadlift

4 Block Pulls
Conventional

Front Squat

Romanian Deadlift

Notes:

3 x 10

3 x 10

3 x 10

3 x 10

Notes

Bench Accessory
Exercise
OHP

Bench Press

BB Row

CG Bench Press

arms and prehab

Notes:

Week One

Week Two

Week Three

Week Four

1 x 3 @ 87.5%
1 x 3 @ 90%
1 x 3 @ 92.5%
1 x 3 @ 95%
3 x 2 @ 90%
3 x 2 @ 92.5%
3 x 2 @ 95%
3 x 2 @ 97.5%
3+ x 1 @ 92.5% 3+ x 1 @ 95% 3+ x 1 @ 97.5% 3+ x 1 @ 100%

3 x 5 @ 80% 3 x 5 @ 82.5% 3 x 5 @ 85% 3 x 5 @ 87.5%


3 x 8 @ 70% 5 x 5 @ 70% 3 x 8 @ 75% 5 x 5 @ 75%
3 x 5 @ 80% 3 x 5 @ 82.5% 3 x 5 @ 85% 3 x 5 @ 87.5%
3 x 8 @ 70% 5 x 5 @ 70% 3 x 8 @ 75% 5 x 5 @ 75%

4 x 12

4 x 10

4x8

4x6

Notes

Squat Intensity Day


Exercise
Comp Squat

Paused Squat

Week One

Week Two

Week Three

Week Four

1 x 3 @ 87.5%
1 x 3 @ 90%
1 x 3 @ 92.5%
1 x 3 @ 95%
3 x 2 @ 90%
3 x 2 @ 92.5%
3 x 2 @ 95%
3 x 2 @ 97.5%
5+ x 1 @ 92.5% 5+ x 1 @ 95% 5+ x 1 @ 97.5% 5+ x 1 @ 100%

3 x 3 @ 80%

4 x 2 @ 82.5% 3 x 1 @ 87.5% 5 x 3 @ 80%

Hack Squat

4 x 12

4 x 10

4x8

4x6

Banded Good Mornings

4 x 12

4 x 12

4 x 12

4 x 12

Notes:

Notes

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