Scribd
Upload
2K views

Larry Wheels World Record Program Verision 2 Strength Phase 1

This document outlines a 4-week training program with exercises prescribed for each day. Day 1 focuses on squats and bench press, with assistance work for back, hips, and rear delts. Day 2 includes deadlifts, overhead press, rows, and bicep/triceps accessories. Day 3 has deadlifts and squat variations plus pullups and leg raises. Day 4 features incline press and overhead press with chest supported rows and triceps/biceps work. Each week increases volume or intensity for the main and assistance lifts.

Uploaded by

Leevi Juntunen
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
2K views

Larry Wheels World Record Program Verision 2 Strength Phase 1

This document outlines a 4-week training program with exercises prescribed for each day. Day 1 focuses on squats and bench press, with assistance work for back, hips, and rear delts. Day 2 includes deadlifts, overhead press, rows, and bicep/triceps accessories. Day 3 has deadlifts and squat variations plus pullups and leg raises. Day 4 features incline press and overhead press with chest supported rows and triceps/biceps work. Each week increases volume or intensity for the main and assistance lifts.

Uploaded by

Leevi Juntunen
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/ 4

P2 Day

1 Date If no bands or chains add 5-10% or 1-2 reps


A1) Squat- week 1 5x5 70-75% week 2- DE Squats w/ Chains 6x3 60% , 2x2 70%
Wk 3 BB 3x5 Squat Reverse Mini/MM 85-90% 70% Wk 4 BB Squat 5RM go for PR OR 87% AMAP
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
1
2
3
4
A1) Bench 3ct Pause BP- wk 1-5x5 75-80% wk 2- Bench 8x3 DE work w/ chains 55, 60, 65,70 %
Wk 3 3x5 3 Ct Sling Shot or Reverse Mini 85-90% Wk 4 5RM Paused Bench go for PR or 87% AMAP
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
1
2
3
4
C1) SB Body Saw week 1- 3 x 6, week 2- 2 x 8 week 3 4x5 week 4 1x10
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
C2) DB Glute Bridge with Pause- week 1- 3 x 10, week 2- 2 x 12, week 3 4x8, week 4 1x20
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*D1) Hip Cirlce Side Steps - week 1- 3x 15, week 2- 2 x 20 week 3 4x12 week 4 1x25
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*D2) Band Rear Delt or Face Pull - week 1- 3 x 15, week 2- 2 x 20 week 3 4x12 week 4 1x25
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
Notes* 1. Use wraps all weeks if you are a knee wrapped lifter
Use loose wraps for 5x5 on week 1 If no special bars use straight bar
Week 2 wrap up last two sets If no special bars use straight bar
Week 3 wrap up working sets Goal is to get above a 5RM weight on back
Week 4 Wrap up last warm up and working set Hit a new 5RM or perform AMRAP
P2 Day 2 Date
B1) High Bar Heels Paused wk 3x6 60% wk 2- 2x8 55% wk 3 4x5 65% wk 4 1x8 50%

Week
Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
B1) 3ct Mid Spotto Press wk 1- 4x 8 70 % week 2- 3 x 6 80% wk 3 5x5 85% Wk 4 2x10 65%
Week
Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
C1) 1 Arm Dead Stop KB Row w/ 3ct Pause - week 1- 2 x 8, week 2- 3 x 12, week 3 4x10 week 4 1x20
Week
Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
C2) DB Floor Press with Pause Top & Bot. - week 1- 2 x 8, week 2- 3 x 12 week 3 4x6 week 4 1x10
Week
Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*D1) DB Hammer Curls slow eccentric week 1- 2 x 8, week 2- 3 x 10 week 3 4x8 week 4 1x20
Week
Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*D2) Band or CableTriceps week 1- 2 x 15, week 2- 3 x 12 week 3 4x10 Week 4 1x20
Week
Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
Notes*
Focus on form and leave 2-3 reps in tank each set
Focus on control and stability
Focus on power out of the hole after pausing
If no bands or chains add 5-10% or 1-2 reps
P2 Day 3 Date
A1) Deadlift - wk 1-5RM go for PR or 87% AMAP wk 2DE DL w/ chains 5x3 60%, 3x2 70%
wk 3 2x3 then 1xAMAP moderate 82-85% around 5RM wk 4 DE DL w/ Chains 6x2 70%, 2x1 80%
Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
1
2
3
4
B1) Deficit Dead wk 1- 3x 6 55% wk 2- 2x 8 50% wk 3 4x5 60% wk 4 1x8 50%
Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
use 1
straps 2
3
4
C1)3ct Wide Grip Feet Up wk 1-4 x 8, 40% wk 2- 3 x 12 30% Wk 3 5x10 35% Wk 4 1x12 30%
OMIT Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
If doing 1
Day 4 2
3
4
C2) KB Goblet Squat- week 1- 3 x 8, week 2- 2 x 12, week 3 4x6 week 4 1x15
Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*D1) Hanging Leg Raise week 1- 3 x 10 , week 2- 2 x 12 week 3 4x8 week 4 1x 20
Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
**D2) Paused Pull Down or Pull Ups - wk 1- 2 x 8, wk 2- 3 x 12, wk 3 4x10 wk 4 1x20/Max
Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
Notes*
Wk 1 Go for a new 5RM or hit one set AMRAP
Wk 2 Focus on speed and technique. Work up a bit heavier on doubles
Wk 3 Leave 1-2 reps in tank first two sets then go all out on last set with no misses!
P2 Day 4 Date
A1) Incline Press - wk 1-5RM go for PR or 87% AMAP wk 2 Incline Press 6x560%, 3x4 70%
wk 3 2x3 then 1xAMAP moderate 82-85% around 5RM wk 4 Incline Press 6x4 70%, 2x3 80%
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
1
2
3
4
B1) Overhead Press or Feet Up BP wk 1- 3x 6 55% wk 2- 2x 8 50% wk 3 4x5 60% wk 4 1x8 50%
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
C1)3ct DB Bench wk 1-4 x 8, 40% wk 2- 3 x 12 30% Wk 3 5x10 35% Wk 4 1x12 30%
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
C2) KB/DB CSR - week 1- 3 x 8, week 2- 2 x 12, week 3 4x6 week 4 1x15
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*D1) Triceps Push Down week 1- 3 x 10 , week 2- 2 x 12 week 3 4x8 week 4 1x 20
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
**D2) Biceps Curls - wk 1- 2 x 8, wk 2- 3 x 12, wk 3 4x10 wk 4 1x20
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
Notes*
Wk 1 Go for a new 5RM or hit one set AMRAP
Wk 2 Focus on speed and technique. Work up a bit heavier on doubles
Wk 3 Leave 1-2 reps in tank first two sets then go all out on last set with no misses!

You might also like