WELCOME
Almost done!
Explanation
The exercises on this page are comprised of three components:
1. Percentage of One Rep Max (1rm) (ex: "40%")
2. Number of repetitions (ex: "5+3")
3. Number of sets (ex: "3")
1. Percentage of One Rep Max (1rm) (ex: "40%")
2. Number of repetitions (ex: "5+3")
3. Number of sets (ex: "3")
WEEK 1
Day 1
- 70% - 2x2
- 75% - 2x2
- 80% - 2x3
- 70% - 2x2
- 80% - 2x2
- 85% - 2x1
- 90% - 2x2
- 90% - 3x2
- 100% - 3x2
- +10kg - 2x2
- 5 reps x5 set's
- Use a challenging weight (not heavy)
Day 2
- 40% - 5x4
- 70% - 1+2 x2
- 80% - 1+2 x2
- 85% - 1+2 x2
- 90% - 1+1 x2
- 90% - 3x2
- 100% - 3x3
- 90% - 3x2
- 100% - 2x2
- +10kg - 2x2
- 8-10 reps x3
Day 3
- 70% - 3x2
- 80% - 2x2
- 85% - 2x1
- 90% - 2x1
- 70% - 2x2
- 80% - 2x2
- 85% - 2x2
- 90% - 2x2
- 60% - 3x2
- 70% - 2x3
- 100% - 3x2
- +10kg - 2x2
- +20kg - 2x2
- 5x5
NOTE:
Back Extensions before every training
WEEK 2
Day 1
- 50% - 4x3
- 60% - 4x2
- 70% - 2x2
- 75% - 2x2
- 80% - 1x3
- 90% - 3x2
- 100% - 2x2
- +10kg - 2x2
- 8-12 x4
- Building Weight
Day 2
- 70% - 2x3
- 75% - 2x3
- 80% - 3x3
- 90% - 2x2
- 95% - 2x1
- 100% - 3x2
- +10kg - 2x1
- +20kg - 2x2
- 80% - 3x2
- 90% - 3x3
Day 3
- 70% - 1+2 x2
- 75% - 1+1 x2
- 80% - 1+1 x2
- 85% - 1+1 x2
- 70% - 1+2 x2
- 75% - 1+2 x2
- 80% - 1+2 x2
- 90% - 3x2
- 100% - 2x1
- +5kg - 2x1
- +10kg - 2x2
- 5x5
NOTE:
Back Extension before every training.
WEEK 3
Day 1
- 70% - 2x2
- 80% - 2x2
- 85% - 2x2
- 90% - 1x2
- 75% - 1+2 x2
- 80% - 1+2 x2
- 85% - 1+1 x2
- 100% - 2x2
- +10kg - 2x2
- +20kg - 2x1
- +30kg - 2x1
- 8-12 x4
- Building Weight
Day 2
- 70% - 2+1 x2
- 80% - 1+2 x2
- 85% - 1+2 x1
- 90% - 1+1 x2
- 70% - 2x2
- 75% - 1x2
- 80% - 1x2
- 85% - 1x1
- 100% - 3x3
- +10kg - 3x2
- 80% - 3x3
- 90% - 3x2
Day 3
- 75% - 2x2
- 80% - 2x2
- 85% - 2x2
- 90% - 3x2
- 100% - 3x3
- 70% - 2x2
- 80% - 2x2
- 85% - 2x1
- 90% - 2x2
- 90% - 3x2
- 100% - 2x3
- 8-10 x4
NOTE:
Back Extension before every training.
WEEK 4
Day 1
- 70% - 2x2
- 75% - 2x2
- 80% - 2x2
- 85% - 2x2
- 70% - 1+2 x2
- 75% - 1+2 x2
- 80% - 1+1 x1
- 85% - 1+1 x1
- 90% - 3x2
- 100% - 3x1
- +10% - 2x2
- 90% - 2x2
- 100% - 2x1
- +10kg - 2x1
- +20kg - 2x2
Day 2
- 40% - 5x4
- 50% - 2x3
- 60% - 2x3
- 50% - 1+2 x3
- 60% - 1+2 x3
Day 3
- 85% - 2x2
- 90% - 1x1
- 95% - 1x2
- 100% - 1x1
- 85% - 1+1 x2
- 90% - 1+1 x1
- 95% - 1+1 x1
- 100% - 1+1 x1
- 70% - 2x2
- 80% - 2x1
- 90% - 2x1
- 95% - 2x1
NOTE:
Day 3 is the verification day.
You can try your max out!
You can try your max out!
Congrats!
You reached the finish line!
