High Volume Phase (Weeks 1-4)
- Squat & Bench Press Day:
- Squat: 4 sets x 8-10 reps @ 65-75%
- Bench Press: 4 sets x 8-10 reps @ 65-75%
- Accessory: Bodyweight lunges (3 sets x 10 reps each leg), Push-ups (3 sets x max reps)
- Deadlift & Overhead Press Day:
- Deadlift: 4 sets x 8-10 reps @ 65-75%
- Overhead Press: 4 sets x 8-10 reps @ 65-75%
- Accessory: Pull-ups (3 sets x max reps), Plank (3 sets x 60 seconds)
Strength Phase (Weeks 5-8)
- Squat & Bench Press Day:
- Squat: 5 sets x 5 reps @ 75-85%
- Bench Press: 5 sets x 5 reps @ 75-85%
- Accessory: Romanian Deadlifts (3 sets x 6 reps), Dumbbell Bench Press (3 sets x 6 reps)
- Deadlift & Overhead Press Day:
- Deadlift: 5 sets x 5 reps @ 75-85%
- Overhead Press: 5 sets x 5 reps @ 75-85%
- Accessory: Barbell Rows (3 sets x 6 reps), Side Planks (3 sets x 45 seconds each side)
Peaking Phase (Weeks 9-12)
- Squat & Bench Press Day:
- Squat: 3 sets x 5, 3, 1 reps @ 75%, 85%, 95%
- Bench Press: 3 sets x 5, 3, 1 reps @ 75%, 85%, 95%
- Accessory work is minimized to prioritize recovery.
- Deadlift & Overhead Press Day:
- Deadlift: 3 sets x 5, 3, 1 reps @ 75%, 85%, 95%
- Overhead Press: 3 sets x 5, 3, 1 reps @ 75%, 85%, 95%
- Minimal accessory work.
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