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  • Maximize strength with this bench squat and clean workout

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    Brian Jackson
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    The document outlines a 4-week training plan consisting of bench squats, cleans, and incline exercises at progressively heavier weights. It includes the target repetitions at specific percentages of the lifter's max for each exercise over 4 workouts. The second section provides a mass-building workout consisting of compound exercises at varying sets and reps. The final section notes a climbing density workout with decreasing repetitions at higher percentages of maximum weight.

    Original Description:

    Original Title

    Max Reps New Workout 2010

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    © Attribution Non-Commercial (BY-NC)

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    The document outlines a 4-week training plan consisting of bench squats, cleans, and incline exercises at progressively heavier weights. It includes the target repetitions at specific percentages of the lifter's max for each exercise over 4 workouts. The second section provides a mass-building workout consisting of compound exercises at varying sets and reps. The final section notes a climbing density workout with decreasing repetitions at higher percentages of maximum weight.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    22 views1 page

    Maximize strength with this bench squat and clean workout

    Uploaded by

    Brian Jackson
    The document outlines a 4-week training plan consisting of bench squats, cleans, and incline exercises at progressively heavier weights. It includes the target repetitions at specific percentages of the lifter's max for each exercise over 4 workouts. The second section provides a mass-building workout consisting of compound exercises at varying sets and reps. The final section notes a climbing density workout with decreasing repetitions at higher percentages of maximum weight.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    YOUR MAX INFO:

    BENCH SQUAT

    CLEAN

    INCLINE

    85%

    Max Reps
    Workout
    1 3x5L
    4x5M
    5x5H

    50%
    5
    5
    5

    60%
    5
    5
    5

    70%
    5
    5
    5

    75%

    80%

    87.5% 90% 92.5% 95% 100%

    5
    5

    2 4x4L
    5x4M
    6x4H

    4
    4
    4

    4
    4
    4

    4
    4
    4

    4
    4
    4

    4
    4

    4+

    3 5x3L
    6x3M
    7x3H

    3
    3
    3

    3
    3
    3

    3
    3
    3

    3
    3
    3

    3
    3
    3

    3
    3

    3+

    4 6x2L
    7x2M
    8x2H

    2
    2
    2

    2
    2
    2

    2
    2
    2

    2
    2
    2

    2
    2
    2

    2
    2
    2

    2
    2

    2+

    Workout
    1 High
    Med.
    Low
    Mass

    50%
    3
    3
    3
    3

    60%
    3
    3
    3
    3

    70%
    8x3
    6x3
    4x3
    4x6

    75%

    80%

    85%

    2 High
    Med.
    Low
    Mass

    3
    3
    3
    3

    3
    3
    3
    3

    3
    3
    3
    3

    10x2
    5x3
    5x2
    4x5

    3 High
    Med.
    Low
    Mass

    3
    3
    3
    3

    3
    3
    3
    3

    3
    3
    3
    3

    2
    2
    2
    2

    8x2
    6x2
    4x2
    4x4

    50%

    60%
    3

    70%
    3

    75%
    3

    80%
    2

    90%
    2

    95%
    1

    100%
    1

    5+

    Density

    Climbing
    Workout

    85%
    2

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