Mlet med phase 1 r att ka antalet set varje vecka.

ka ven intensiteten (belastningen): orka fler n 6, men orkar du 10 r det dags att hja.

Week 1 = 2 sets per exercise. Week 2 = 3 sets per exercise. Week 3 = 4 sets per exercise. Week 4 = 5 sets per exercise.
Rest time = 90 seconds between sets.

Vecka 1 Rygg + traps

Mndag Marklyft
warmup warmup warmup working sets working sets warmup working sets warmup working sets working sets

Sets x Reps 2x5 1x3 1x2 2x6-10 reps 2x6-10 reps 1x5 2x6-10 reps 1x5 2x6-10 reps 2x6-10 reps

Vikt

Pull-ups Framtbjd rodd

Barbell shrug

Dumbbell shrug

Brst + axlar
Onsdag Bnkpress
warmup warmup warmup warmup working sets warmup working sets working sets working sets working sets

Sets x Reps 2x5 1x5 1x3 1x2 2x6-10 reps 1x5 2x6-10 reps 2x6-10 reps 2x6-10 reps 2x6-10 reps

Vikt

Lutande hantelpress

Dips Press Hantellyft t sidan

Ben
Fredag Knbj
warmup

Sets x Reps 2x5

Vikt

warmup warmup warmup working sets Stela marklyft warmup working sets working sets working sets working sets

1x5 1x3 1x2 2x6-10 reps 1x5 2x6-10 reps 2x6-10 reps 2x6-10 reps 2x6-10 reps

DB upp p stol Utfall DB thvningar

Armar
Lrdag Skivstngscurl
warmup warmup warmup working sets warmup warmup warmup working sets warmup working sets working sets

Sets x Reps 1x5 1x3 1x2 2x6-10 reps 2x5 1x3 1x2 2x6-10 reps 1x5 2x6-10 reps 2x6-10 reps

Vikt

Smal bnkpress

Liggande tricepsextensioner

Hantelcurl

en intensiteten (belastningen): orka

Vecka 2 Rygg + traps

Mndag Marklyft
warmup warmup warmup working sets working sets warmup working sets warmup working sets working sets

Sets x Reps 2x5 1x3 1x2 3x6-10 reps 3x6-10 reps 1x5 3x6-10 reps 1x5 3x6-10 reps 3x6-10 reps

Vikt

Pull-ups Framtbjd rodd

Barbell shrug

Dumbbell shrug

Brst + axlar
Onsdag Bnkpress
warmup warmup warmup warmup working sets warmup working sets working sets working sets working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x6-10 reps 1x5 3x6-10 reps 3x6-10 reps 3x6-10 reps 3x6-10 reps

Vikt

Lutande hantelpress

Dips Press Hantellyft t sidan

Ben
Fredag Knbj
warmup

Sets x Reps 2x5

Vikt

warmup warmup warmup working sets Stela marklyft warmup working sets working sets working sets working sets

1x5 1x3 1x2 3x6-10 reps 1x5 3x6-10 reps 3x6-10 reps 3x6-10 reps 3x6-10 reps

DB upp p stol Utfall DB thvningar

Armar
Lrdag Skivstngscurl
warmup warmup warmup working sets warmup warmup warmup working sets warmup working sets working sets

Sets x Reps 1x5 1x3 1x2 3x6-10 reps 2x5 1x3 1x2 3x6-10 reps 1x5 3x6-10 reps 3x6-10 reps

Vikt

Smal bnkpress

Liggande tricepsextensioer

Hantelcurl

Vecka 3 Rygg + traps

Mndag Marklyft
warmup warmup warmup working sets working sets warmup working sets warmup working sets working sets

Sets x Reps 2x5 1x3 1x2 4x6-10 reps 4x6-10 reps 1x5 4x6-10 reps 1x5 4x6-10 reps 4x6-10 reps

Vikt

Pull-ups Framtbjd rodd

Barbell shrug

Dumbbell shrug

Brst + axlar
Onsdag Bnkpress
warmup warmup warmup warmup working sets warmup working sets working sets working sets working sets

Sets x Reps 2x5 1x5 1x3 1x2 4x6-10 reps 1x5 4x6-10 reps 4x6-10 reps 4x6-10 reps 4x6-10 reps

Vikt

Lutande hantelpress

Dips Press Hantellyft t sidan

Ben
Fredag Knbj
warmup

Sets x Reps 2x5

Vikt

warmup warmup warmup working sets Stela marklyft warmup working sets working sets working sets working sets

1x5 1x3 1x2 4x6-10 reps 1x5 4x6-10 reps 4x6-10 reps 4x6-10 reps 4x6-10 reps

DB upp p stol Utfall DB thvningar

Armar
Lrdag Skivstngscurl
warmup warmup warmup working sets warmup warmup warmup working sets warmup working sets working sets

Sets x Reps 1x5 1x3 1x2 4x6-10 reps 2x5 1x3 1x2 4x6-10 reps 1x5 4x6-10 reps 4x6-10 reps

Vikt

Smal bnkpress

Liggande tricepsextensioer

Hantelcurl

Vecka 4 Rygg + traps

Mndag Marklyft
warmup warmup warmup working sets working sets warmup working sets warmup working sets working sets

Sets x Reps 2x5 1x3 1x2 5x6-10 reps 5x6-10 reps 1x5 5x6-10 reps 1x5 5x6-10 reps 5x6-10 reps

Vikt

Pull-ups Framtbjd rodd

Barbell shrug

Dumbbell shrug

Brst + axlar
Onsdag Bnkpress
warmup warmup warmup warmup working sets warmup working sets working sets working sets working sets

Sets x Reps 2x5 1x5 1x3 1x2 5x6-10 reps 1x5 5x6-10 reps 5x6-10 reps 5x6-10 reps 5x6-10 reps

Vikt

Lutande hantelpress

Dips Press Hantellyft t sidan

Ben
Fredag Knbj
warmup

Sets x Reps 2x5

Vikt

warmup warmup warmup working sets Stela marklyft warmup working sets working sets working sets working sets

1x5 1x3 1x2 5x6-10 reps 1x5 5x6-10 reps 5x6-10 reps 5x6-10 reps 5x6-10 reps

DB upp p stol Utfall DB thvningar

Armar
Lrdag Skivstngscurl
warmup warmup warmup working sets warmup warmup warmup working sets warmup working sets working sets

Sets x Reps 1x5 1x3 1x2 5x6-10 reps 2x5 1x3 1x2 5x6-10 reps 1x5 5x6-10 reps 5x6-10 reps

Vikt

Smal bnkpress

Liggande tricepsextensioer

Hantelcurl

Mlet med phase 2 r att lyfta nra max. Ingen skillnad i set, endast intensitet (belastning).

Week 1 = 8-RM. Week 2 = 6-RM. Week 3 = 4-RM. Week 4 = 2-RM.

Rest time = 2-3 minutes between sets.

Vecka 1 verkropp A
Mndag Bnkpress
warmup warmup warmup warmup working sets warmup warmup warmup working sets warmup working sets working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x8 1x5 1x3 1x2 3x8 1x5 3x8 3x8

Vikt

Framtbjd rodd

Press

Smal bnkpress

Underkropp A
Onsdag Knbj
warmup warmup warmup warmup working sets warmup working sets working sets warmup working sets warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x8 1x5 3x8 3x8 1x5 3x8 1x5 1x3 3x8

Vikt

Stela marklyft

DB thvningar Barbell shrug

Skivstngscurl

verkropp B
Fredag Lutande bnkpress
warmup warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x8 1x5 ltta 3x8 1x5 3x8 1x5 3x8

Vikt

Pull-ups

Hantelpress (axlar)

Liggande tricepsextensioner

Underkropp B
Lrdag Marklyft
warmup warmup warmup warmup working sets warmup warmup working sets warmup working sets working sets warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x8 1x5 1x2 3x8 1x5 3x8 3x8 1x5 1x2 3x8

Vikt

BB Utfall

DB thvningar

DB shrugs Hantelcurl

nad i set, endast intensitet (belastning).

Vecka 2 verkropp A
Mndag Bnkpress
warmup warmup warmup warmup working sets warmup warmup warmup working sets warmup working sets working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x6 1x5 1x3 1x2 3x6 1x5 3x6 3x6

Framtbjd rodd

Press

Smal bnkpress

Underkropp A
Onsdag Knbj
warmup warmup warmup warmup working sets warmup working sets working sets warmup working sets warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x6 1x5 3x6 3x6 1x5 3x6 1x5 1x3 3x6

Stela marklyft

DB thvningar Barbell shrug

Skivstngscurl

verkropp B
Fredag Lutande bnkpress
warmup warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x6 1x5 ltta 3x6 1x5 3x6 1x5 3x6

Pull-ups

Hantelpress

Liggande tricepsextensioner

Underkropp B
Lrdag Marklyft
warmup warmup warmup warmup working sets warmup warmup working sets warmup working sets working sets warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x6 1x5 1x2 3x6 1x5 3x6 3x6 1x5 1x2 3x6

BB Utfall

DB thvningar

DB shrugs Hantelcurl

Vikt

Vecka 3 verkropp A
Mndag Bnkpress
warmup warmup warmup warmup working sets warmup warmup warmup working sets warmup working sets working sets

Framtbjd rodd

Press

Smal bnkpress

Vikt

Underkropp A
Onsdag Knbj
warmup warmup warmup warmup working sets warmup working sets working sets warmup working sets warmup warmup working sets

Stela marklyft

DB thvningar Barbell shrug

Skivstngscurl

Vikt

verkropp B
Fredag Lutande bnkpress
warmup warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets

Pull-ups

Hantelpress

Liggande tricepsextensioner

Vikt

Underkropp B
Lrdag Marklyft
warmup warmup warmup warmup working sets warmup warmup working sets warmup working sets working sets warmup warmup working sets

BB Utfall

DB thvningar

DB shrugs Hantelcurl

Sets x Reps 2x5 1x5 1x3 1x2 3x4 1x5 1x3 1x2 3x4 1x5 3x4 3x4

Vikt

Vecka 4 verkropp A
Mndag Bnkpress
warmup warmup warmup warmup working sets warmup warmup warmup working sets warmup working sets working sets

Framtbjd rodd

Press

Smal bnkpress

Sets x Reps 2x5 1x5 1x3 1x2 3x4 1x5 3x4 3x4 1x5 3x4 1x5 1x3 3x4

Vikt

Underkropp A
Onsdag Knbj
warmup warmup warmup warmup working sets warmup working sets working sets warmup working sets warmup warmup working sets

Stela marklyft

DB thvningar Barbell shrug

Skivstngscurl

Sets x Reps 2x5 1x5 1x3 1x2 3x4 1x5 ltta 3x4 1x5 3x4 1x5 3x4

Vikt

verkropp B
Fredag Lutande bnkpress
warmup warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets

Pull-ups

Hantelpress

Liggande tricepsextensioner

Sets x Reps 2x5 1x5 1x3 1x2 3x4 1x5 1x2 3x4 1x5 3x4 3x4 1x5 1x2 3x4

Vikt

Underkropp B
Lrdag Marklyft
warmup warmup warmup warmup working sets warmup warmup working sets warmup working sets working sets warmup warmup working sets

BB Utfall

DB thvningar

DB shrugs Hantelcurl

Sets x Reps 2x5 1x5 1x3 1x2 3x2 1x5 1x3 1x2 3x2 1x5 3x2 3x2

Vikt

Sets x Reps 2x5 1x5 1x3 1x2 3x2 1x5 3x2 3x2 1x5 3x2 1x5 1x3 3x2

Vikt

Sets x Reps 2x5 1x5 1x3 1x2 3x2 1x5 ltta 3x2 1x5 3x2 1x5 3x2

Vikt

Sets x Reps 2x5 1x5 1x3 1x2 3x2 1x5 1x2 3x2 1x5 3x2 3x2 1x5 1x2 3x2

Vikt

Mlet med phase 3 r att trna varje muskel oftare n i phase 1 och 2.

Pass 1 Helkropp A - 2x4-6 Vila = 2 mins Pass 2 Helkropp B - 2x6-10 Vila = 90 sec Pass 3 Helkropp C - 2x10-12 Vila = 30 sec Pass 4 Komplement - svaga punkter

Varje pass anvnder olika vningar och antal reps, men samma vningar kan anvndas p varje pass om man vill. Mlet r 2 set per vning fr varje muskelgrupp. Exempel nedan:

Vecka 1 Helkropp A
Mndag Knbj
warmup warmup warmup warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets working sets warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 2x4-6 1x5 2x4-6 2x4-6 1x5 1x3 1x2 2x4-6 1x5 2x4-6 1x5 2x4-6 1x5 2x4-6 2x4-6 1x5 2x4-6

Vikt

2 min vila

DB thvningar Bnkpress

Framtbjd rodd

Press

Barbell shrugs

Smal bnkpress Bicepscurl

Helkropp B
Onsdag Marklyft
warmup warmup warmup

Sets x Reps 2x5 1x5 1x3

Vikt

90 sek vila

warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets warmup working sets warmup working sets

1x2 2x6-10 1x5 2x6-10 2x6-10 1x5 1x3 1x2 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10

DB thvningar Lutande bnkpress

Pull-ups

Hantellyft t sidan

Dumbbell shrugs

Liggande tricepsextensioner

Hantelcurl

Helkropp C
Fredag Knbj
warmup warmup warmup warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup

Sets x Reps 2x5 1x5 1x3 1x2 2x10-12 1x5 2x10-12 2x10-12 1x5 1x3 1x2 2x10-12 1x5 2x10-12 1x5

Vikt

30 sek vila

DB thvningar Hantelpress

Hantelrodd

Sittande hantelpress

working sets Barbell shrugs warmup working sets warmup working sets warmup working sets

2x10-12 1x5 2x10-12 1x5 2x10-12 1x5 2x10-12

Skull crusher

Hammer curl

Komplement
Lrdag

Sets x Reps

Vikt

1 och 2.

men samma vningar kan anvndas p varje pass om grupp. Exempel nedan:

Vecka 2 Helkropp A
Mndag Marklyft
warmup warmup warmup warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets working sets warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 2x4-6 1x5 2x4-6 2x4-6 1x5 1x3 1x2 2x4-6 1x5 2x4-6 1x5 2x4-6 1x5 2x4-6 2x4-6 1x5 2x4-6

2 min vila

DB thvningar Bnkpress

Framtbjd rodd

Press

Barbell shrugs

Smal bnkpress Bicepscurl

Helkropp B
Onsdag Knbj
warmup warmup warmup

Sets x Reps 2x5 1x5 1x3

90 sek vila

warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets warmup working sets warmup working sets

1x2 2x6-10 1x5 2x6-10 2x6-10 1x5 1x3 1x2 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10

DB thvningar Lutande bnkpress

Pull-ups

Hantellyft t sidan

Dumbbell shrugs

Liggande tricepsextensioner

Hantelcurl

Helkropp C
Fredag Marklyft
warmup warmup warmup warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup

Sets x Reps 2x5 1x5 1x3 1x2 2x10-12 1x5 2x10-12 2x10-12 1x5 1x3 1x2 2x10-12 1x5 2x10-12 1x5

30 sek vila

DB thvningar Hantelpress

Hantelrodd

Sittande hantelpress

working sets Barbell shrugs warmup working sets warmup working sets warmup working sets

2x10-12 1x5 2x10-12 1x5 2x10-12 1x5 2x10-12

Skull crusher

Hammer curl

Komplement
Lrdag

Sets x Reps

Vikt

Vecka 3 Helkropp A
Mndag Knbj
warmup warmup warmup warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets working sets warmup working sets

2 min vila

DB thvningar Bnkpress

Framtbjd rodd

Press

Barbell shrugs

Smal bnkpress Bicepscurl

Vikt

Helkropp B
Onsdag Marklyft
warmup warmup warmup

90 sek vila

warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets warmup working sets warmup working sets

DB thvningar Lutande bnkpress

Pull-ups

Hantellyft t sidan

Dumbbell shrugs

Liggande tricepsextensioner

Hantelcurl

Vikt

Helkropp C
Fredag Knbj
warmup warmup warmup warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup

30 sek vila

DB thvningar Hantelpress

Hantelrodd

Sittande hantelpress

working sets Barbell shrugs warmup working sets warmup working sets warmup working sets

Skull crusher

Hammer curl

Vikt

Komplement
Lrdag

Sets x Reps 2x5 1x5 1x3 1x2 2x4-6 1x5 2x4-6 2x4-6 1x5 1x3 1x2 2x4-6 1x5 2x4-6 1x5 2x4-6 1x5 2x4-6 2x4-6 1x5 2x4-6

Vikt

Vecka 4 Helkropp A
Mndag Marklyft
warmup warmup warmup warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets working sets warmup working sets

2 min vila

DB thvningar Bnkpress

Framtbjd rodd

Press

Barbell shrugs

Smal bnkpress Bicepscurl

Sets x Reps 2x5 1x5 1x3

Vikt

Helkropp B
Onsdag Knbj
warmup warmup warmup

90 sek vila

1x2 2x6-10 1x5 2x6-10 2x6-10 1x5 1x3 1x2 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 Stela marklyft

warmup working sets warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup working sets warmup working sets warmup working sets warmup working sets

DB thvningar Lutande bnkpress

Pull-ups

Hantellyft t sidan

Dumbbell shrugs

Liggande tricepsextensioner

Hantelcurl

Sets x Reps 2x5 1x5 1x3 1x2 2x10-12 1x5 2x10-12 2x10-12 1x5 1x3 1x2 2x10-12 1x5 2x10-12 1x5

Vikt

Helkropp C
Fredag Marklyft
warmup warmup warmup warmup working sets Stela marklyft warmup working sets working sets warmup warmup warmup working sets warmup working sets warmup

30 sek vila

DB thvningar Hantelpress

Hantelrodd

Sittande hantelpress

2x10-12 1x5 2x10-12 1x5 2x10-12 1x5 2x10-12 Barbell shrugs

working sets warmup working sets warmup working sets warmup working sets

Skull crusher

Hammer curl

Sets x Reps

Vikt

Komplement
Lrdag

Sets x Reps 2x5 1x5 1x3 1x2 2x4-6 1x5 2x4-6 2x4-6 1x5 1x3 1x2 2x4-6 1x5 2x4-6 1x5 2x4-6 1x5 2x4-6 2x4-6 1x5 2x4-6

Vikt

Sets x Reps 2x5 1x5 1x3

Vikt

1x2 2x6-10 1x5 2x6-10 2x6-10 1x5 1x3 1x2 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10 1x5 2x6-10

Sets x Reps 2x5 1x5 1x3 1x2 2x10-12 1x5 2x10-12 2x10-12 1x5 1x3 1x2 2x10-12 1x5 2x10-12 1x5

Vikt

2x10-12 1x5 2x10-12 1x5 2x10-12 1x5 2x10-12

Sets x Reps

Vikt