91 lines
1.5 KiB
Plaintext
91 lines
1.5 KiB
Plaintext
Lifts:
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Squat Max: 200 Increment: 5,
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Deadlift Max: 250 Increment: 5,
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Bench Max: 120 Increment: 2.5,
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Press Max: 90 Increment: 2.5
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SetTemplates:
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- warmup:
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5 reps @ 40%,
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5 reps @ 50%,
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3 reps @ 60%
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- fiveRep:
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warmup,
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5 reps @ 65%,
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5 reps @ 75%,
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5 reps @ 85%,
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10 reps @ 50% x 5
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- threeRep:
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warmup,
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3 reps @ 70%,
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3 reps @ 80%,
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3 reps @ 90%,
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10 reps @ 50% x 5
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- oneRep:
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warmup,
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5 reps @ 75%,
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3 reps @ 85%,
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1 reps @ 95%,
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10 reps @ 50% x 5
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- deload:
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5 reps @ 40% x 2,
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5 reps @ 50% x 2,
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3 reps @ 60% x 2
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TrainingDays:
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- Press: fiveRep
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"5 sets of 10 chin-ups"
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- Deadlift: fiveRep
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"5 sets of 15 hanging leg raises"
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- Bench: fiveRep
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"5 sets of 10 dumbbell rows"
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- Squat: fiveRep
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"5 sets of 10 leg curls"
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- Press: threeRep
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"5 sets of 10 chin-ups"
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- Deadlift: threeRep
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"5 sets of 15 hanging leg raises"
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- Bench: threeRep
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"5 sets of 10 dumbbell rows"
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- Squat: threeRep
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"5 sets of 10 leg curls"
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- Press: oneRep
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"5 sets of 10 chin-ups"
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- Deadlift: oneRep
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"5 sets of 15 hanging leg raises"
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- Bench: oneRep
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"5 sets of 10 dumbbell rows"
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- Squat: oneRep
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"5 sets of 10 leg curls"
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- Press: deload increase
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"5 sets of 10 chin-ups"
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- Deadlift: deload increase
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"5 sets of 15 hanging leg raises"
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- Bench: deload increase
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"5 sets of 10 dumbbell rows"
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- Squat: deload increase
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"5 sets of 10 leg curls"
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