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Strength Training Log Final

This document outlines a 4-week strength training program consisting of weekly phases and exercises. Phase 1 focuses on 5 reps, phase 2 on 3 reps, and phase 3 on 1 rep at increasing intensities. Each week includes 4 lifting days targeting squats, bench press, deadlifts, and chin-ups along with power exercises like cleans, presses, and jumps. Accessory exercises target various muscles groups. The program progresses lifts and exercises each week to continually challenge the lifter.

Uploaded by

Kush
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© © All Rights Reserved
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422 views4 pages

Strength Training Log Final

This document outlines a 4-week strength training program consisting of weekly phases and exercises. Phase 1 focuses on 5 reps, phase 2 on 3 reps, and phase 3 on 1 rep at increasing intensities. Each week includes 4 lifting days targeting squats, bench press, deadlifts, and chin-ups along with power exercises like cleans, presses, and jumps. Accessory exercises target various muscles groups. The program progresses lifts and exercises each week to continually challenge the lifter.

Uploaded by

Kush
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
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PHASE 1 - Week 1 – 5’s

Day 1 Day 2 Day 3 Day 4


Optional Test day Optional Test day Optional Test day
Back squat 1 rm Bench press 1 rm Deadlift 1 rm Chin up 1rm
Result: Result: Result: Result:
Front Squat Chain Bench press Deadlift Weighted Chin Power
(85% of 1rm of back (Estimate weight of chains ups
squat) lifted at the top and
subtract from 1rm)
5 reps @ 65% = 5 reps @65% = 5 reps @65% = 5 reps @65% = Power cleans 3 x 6
5 reps @ 75% = 5 reps @75% = 5 reps @75% = 5 reps @75% = Sled power press 3x6-10
AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = Seated box jump3 x8-10
Reps completed= Reps completed= Reps completed= Reps completed= Sled/prowler run
Accessory exercises Accessory exercises Accessory exercises 5 runs of 15+ meters
Split stance squat High incline barbell press 3 Reverse grip pulldown
3x6 x6 3x6
Single leg stiff leg Close grip decline press 3 x Bent over barbell row
deadlift 3 x 6 8 3x8
Rope pushdowns Ball slam 3 x 8-10
3x8 Hammer curls
3x8

Week 2 – 3’s

Day 1 Day 2 Day 3 Day 4


Chain Squat Pause(2 sec) Bench Chain Deadlift Band Chin ups Power
(Estimate weight of press (90-95%1rm) (Estimate weight of
chains lifted at the top chains lifted at the top
and subtract from 1rm) and subtract from 1rm)
3 reps @ 70% = 3 reps 70% = 3 reps @ 70% = 3 reps @ 70% = Push press 3 x 6
3 reps @ 80% = 3 reps @80% = 3 reps @ 80% = 3 reps @80% = Barbell jump squats
AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = 3 x 10 (10%1rm)
Reps completed= Reps completed= Reps completed= Reps completed= Power pushup 3 x 6-10
Accessory exercises Accessory exercises Accessory exercises Standing long jump 4 x 3
Weighted step ups 3 x 6 Decline dumbbell press 3 x Machine seated row Kneeling chest pass 4 x 3
each leg 6 3x6
Reverse hyper or back High incline close grip Hanging leg raise
extension 3 x 8 barbell press 3 x 8 3 x 8-10
Close stance leg press Superset Superset
3 x 12 Lateral raises 3 x 10 Ez curl 3 x 8
Calf press 3 x 10-12 Skullcrushers Cable shrugs 3 x 8
Overhead rope extension 3 Superset
x 10 Zottman curl 3 x 8
Internal/external rotations 3 Cable reverse fly 3 x 8
x 15

Week 3 – 1’s

Day 1 Day 2 Day 3 Day 4


Box Squat (100-120% Board Bench press Block Deadlift Chain Chin ups Power
1rm or back squat) (100-110% 1rm of back (100-110% 1rm of back
squat) squat)
1 rep @ 75% = 1 rep @ 75% = 1 rep @ 75% = 1 rep @ 75% = Power upright rows 3 x 6
1 rep @ 85% = 1 rep @ 85% = 1 rep @ 85% = 1 rep @ 85% = Speed bench press
AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = 6x3 (55% 1RM)
Reps completed= Reps completed= Reps completed= Reps completed= Speed back squat
Accessory exercises Accessory exercises Accessory exercises 6x3 (55% 1RM)
Close stance back Close grip dumbbell chest Split stance dumbbell Ball speed press 3 x
squat 3 x 8 press 3 x 8 row 3 x 8 failure
Sumo leg press 3 x 8 Seated Arnold press 3 x 8 Machine reverse
Lying leg curl 3 x 6-8 Cable chest flye 3 x 10 pulldown(single) 3 x 8
Single leg extension 3 x 8 Bar pressdown 3 x 8 Cable curl 3 x 10
Seated calf raise 3 x 10 Seated dip machine 3 x 8 Reverse machine flye 3
x 10
Reverse ez curl 3 x 10

Week 4 – Optional rest week or traditional bodybuilding


PHASE 2 - Week 1 – 5’s

Day 1 Day 2 Day 3 Day 4


Optional Test day Optional Test day Optional Test day
Back squat 1 rm Bench press 1 rm Deadlift 1 rm Chin up 1rm
Result: Result: Result: Result:
Chain Squat Pause(2 sec) Bench Deficit Deadlift Band Chin ups Power
(Estimate weight of press (90-95%1rm) 90-95% 1rm
chains lifted at the top
and subtract from 1rm)
5 reps @ 65% = 5 reps @65% = 5 reps @65% = 5 reps @65% = Power upright rows 3 x 6
5 reps @ 75% = 5 reps @75% = 5 reps @75% = 5 reps @75% =
AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = Seated box jump3 x8-10
Reps completed= Reps completed= Reps completed= Reps completed= Sled/prowler run
Accessory exercises Accessory exercises Accessory exercises 5 runs of 15+ meters
Split stance squat Low incline barbell press 3 V-bar pulldown Ball side to side pushups
3x8 x6 3x6 3 x 8-10
Single leg stiff leg Wide grip decline press 3 x Kneeling dumbbell row
deadlift 3 x 8 8 3x8
Rope overhead extensions Ball slam 3 x 8-10
3x8 seated hammer curls
3x8

Week 2 – 3’s

Day 1 Day 2 Day 3 Day 4


Front Squat Chain Bench press Deadlift Weighted Chin Power
(85% of 1rm of back squat) (Estimate weight of chains lifted, ups
subtract from 1rm)
3 reps @ 70% = 3 reps 70% = 3 reps @ 70% = 3 reps @ 70% = Push press 3 x 6
3 reps @ 80% = 3 reps @80% = 3 reps @ 80% = 3 reps @80% = Sled power press 3x6-10
Speed back squat
AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = 6x3 (55% 1RM)
Reps completed= Reps completed= Reps completed= Reps completed= Box jumps 3 x 6-10
Accessory exercises Accessory exercises Accessory exercises Power pushup 3 x 6-10
Weighted step ups 3 x 6 Decline dumbbell press 3 x Machine seated row Kneeling chest pass 4 x 3
each leg 6 3x6
Reverse hyper or back High incline close grip Hanging leg raise
extension 3 x 8 barbell press 3 x 8 3 x 8-10
Close stance leg press Superset Superset
3 x 12 Lateral raises 3 x 10 Ez curl 3 x 8
Calf press 3 x 10-12 Skullcrushers Cable shrugs 3 x 8
Overhead rope extension 3 Superset
x 10 Zottman curl 3 x 8
Internal/external rotations 3 Cable reverse fly 3 x 8
x 15

Week 3 – 1’s

Day 1 Day 2 Day 3 Day 4


Box Squat(110-120% Board Bench press Band Deadlift Chain Chin ups Power
1rm or back squat) (100-110% 1rm)
3 reps @ 75% = 3 reps 75% = 3 reps 75% = 3 reps 75% = Power cleans 3 x 6
2 reps @ 85% = 2 reps 85% = 2 reps 85% = 2 reps 85% = Speed bench press
AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = 6x3 (55% 1RM)
Reps completed= Reps completed= Reps completed= Reps completed= Barbell jump squats
Accessory exercises Accessory exercises Accessory exercises 3 x 10 (10%1rm)
Sumo back squat 3 x 8 Machine decline chest Double dumbbell row Ball speed press 3 x
Close stance leg press 3 press 3 x 8 over bench 3 x 8 failure
x8 Single are kneeling Machine neutral grip
Seated leg curl 3 x 6-8 overhead press 3 x 8 pulldown 3 x 8
Leg extension 3 x 8 Cable incline flye 3 x 10 Cable curl 3 x 10
Seated calf raise 3 x 10 Lying dumbbell hammer Reverse machine flye 3
extensions 3 x 8 x 10
Bar pressdown 3 x 8 ez curl 3 x 10

Week 4 – Optional rest week or traditional bodybuilding


PHASE 3 - Week 1 – 5’s

Day 1 Day 2 Day 3 Day 4


Optional Test day Optional Test day Optional Test day
Back squat 1 rm Bench press 1 rm Deadlift 1 rm Chin up 1rm
Result: Result: Result: Result:
Box Squat Board Bench press Band Deadlift Weighted Chin Power
(110-120% of 1rm of (100-110% 1rm of back squat) ups
back squat)
5 reps @ 65% = 5 reps @65% = 5 reps @65% = 5 reps @65% = Power upright rows 3 x 6
5 reps @ 75% = 5 reps @75% = 5 reps @75% = 5 reps @75% = Speed bench press
AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = 6x3 (55% 1RM)
Reps completed= Reps completed= Reps completed= Reps completed= Sled power press (1
length) to run (1 length)
Accessory exercises Accessory exercises Accessory exercises Kneeling chest pass 4 x 3
Single leg stiff leg Decline barbell press 3 x 6 wide grip pulldown
deadlift 3 x 6 Seated ovehread barbell 3x8
Single leg press 3 x 8 press 3 x 8 Single arm cable row
Walking lunges 2 x 10-12 Ez bar close grip press 3x8
3x8 Kneeling ball slam 3 x 8-10
barbell curls
3x8

Week 2 – 3’s

Day 1 Day 2 Day 3 Day 4


Chain Squat Pause(2 sec) Bench Deficit Deadlift Band Chin ups Power
(Estimate weight of press (90-95%1rm)
chains lifted at the top
(90-95%1rm)
and subtract from 1rm)
3 reps @ 70% = 3 reps 70% = 3 reps @ 70% = 3 reps @ 70% = Push press 3 x 6
3 reps @ 80% = 3 reps @80% = 3 reps @ 80% = 3 reps @80% = Barbell jump squats
AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = 3 x 10 (10%1rm)
Reps completed= Reps completed= Reps completed= Reps completed= Ball side to side power
pushup 3 x 6-10
Accessory exercises Accessory exercises Accessory exercises Standing long jump 4 x 3
Weighted step ups 3 x 6 Weighted dips 3 x 6 Machine seated row Ball speed press 3 x
each leg High incline close grip 3x6 failure
Sumo leg press 3 x 8 barbell press 3 x 8 Hanging leg raise 3 x 8-10
Close stance leg press Superset Superset
3 x 12 Lateral raises 3 x 10 Ez curl 3 x 8
Calf press 3 x 10-12 Skullcrushers Cable shrugs 3 x 8
Overhead rope extension 3 Superset
x 10 Zottman curl 3 x 8
Int/ext rotations 3 x 15 Cable reverse fly 3 x 8

Week 3 – 1’s

Day 1 Day 2 Day 3 Day 4


Front Squat Chain Bench press Box Deadlift (100- Chain Chin ups Power
(Estimate weight of chains, 110% 1rm of back
subtract from 1rm) squat)
1 rep @ 75% = 1 rep @ 75% = 1 rep @ 75% = 1 rep @ 75% = Power cleans 3 x 6
1 rep @ 85% = 1 rep @ 85% = 1 rep @ 85% = 1 rep @ 85% = Sled power press 3x6-10
AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = Seated box jump3 x8-10
Reps completed= Reps completed= Reps completed= Reps completed= Sled/prowler run
Accessory exercises Accessory exercises Accessory exercises 5 runs of 15+ meters
sumo back squat 3 x 8 Close grip dumbbell chest T-bar row 3 x 8
Reverse hyper or back press 3 x 8 Machine reverse
extension 3 x 8 Seated Arnold press 3 x 8 pulldown(single) 3 x 8
Lying leg curl 3 x 6-8 Cable cross over 3 x 10 Seated incline hammer
Single leg extension 3 x 8 Bar pressdown 3 x 8 curl 3 x 10
Donkey calf raise 3 x 10 Lying dumbbell hammer Reverse dumbbell flye
extensions 3 x 8 3 x 10
Reverse ez curl 3 x 10

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