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Strength Training Program Weeks 1-3

The document contains a 3-week strength training program with exercises for press, deadlift, bench press, and squat. It provides sets and reps for each exercise, with weight in pounds listed in brackets. The program increases in difficulty each week through adding more sets and reps or increasing weight for the same sets and reps.

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Giovanni Fort
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86 views1 page

Strength Training Program Weeks 1-3

The document contains a 3-week strength training program with exercises for press, deadlift, bench press, and squat. It provides sets and reps for each exercise, with weight in pounds listed in brackets. The program increases in difficulty each week through adding more sets and reps or increasing weight for the same sets and reps.

Uploaded by

Giovanni Fort
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

Week 1

press

deadlift

bench press

squat

527.5 [10,2.5,1.25] 567.5 [25,5,2.5,1.25]

512.5 [5,1.25] 542.5 [20,1.25]

535 [15,2.5]

585 [25,15,2.5]

515 [5,2.5]

552.5 [25,1.25]

342.5 [20,1.25]

3102.5 [25,25,1.25]

320 [10]

365 [25,5,2.5]

845 [20,2.5]

8110 [25,25,5]

820 [10]

870 [25,10]

852.5 [25,1.25]

8127.5 [25,25,10,2.5,1.25] 822.5 [10,1.25] 880 [25,15]

8+55 [25,2.5]

8+135 [25,25,15,2.5]

8+25 [10,2.5]

8+85 [25,15,2.5]

Week 2
press

deadlift

bench press

squat

527.5 [10,2.5,1.25] 567.5 [25,5,2.5,1.25]

512.5 [5,1.25]

542.5 [20,1.25]

535 [15,2.5]

585 [25,15,2.5]

515 [5,2.5]

552.5 [25,1.25]

342.5 [20,1.25]

3102.5 [25,25,1.25]

320 [10]

365 [25,5,2.5]

647.5 [20,2.5,1.25] 6117.5 [25,25,5,2.5,1.25] 622.5 [10,1.25]

675 [25,10,2.5]

655 [25,2.5]

685 [25,15,2.5]

6135 [25,25,15,2.5]

625 [10,2.5]

6+57.5 [25,2.5,1.25] 6+142.5 [25,25,20,1.25] 6+27.5 [10,2.5,1.25] 6+90 [25,20]

Week 3
press

deadlift

bench press

squat

527.5 [10,2.5,1.25] 567.5 [25,5,2.5,1.25]

512.5 [5,1.25]

542.5 [20,1.25]

535 [15,2.5]

585 [25,15,2.5]

515 [5,2.5]

552.5 [25,1.25]

342.5 [20,1.25]

3102.5 [25,25,1.25]

320 [10]

365 [25,5,2.5]

852.5 [25,1.25]

8127.5 [25,25,10,2.5,1.25] 822.5 [10,1.25]

657.5 [25,2.5,1.25] 6142.5 [25,25,20,1.25]

880 [25,15]

627.5 [10,2.5,1.25] 690 [25,20]

3+62.5 [25,5,1.25] 3+152.5 [25,25,20,5,1.25] 3+27.5 [10,2.5,1.25] 3+95 [25,20,2.5]

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