Norwegian Volume 4 Days

Programmet
4 Day / Week Volume Program

22.02.2010 v1.0
Exercise:
KG
Squat
100
Author: Frode E. Haugen

Toyotamr22001@hotmail.com
For:
Insert your goals here:
Bench
Deadlift
Total
100
100
300
Military press
100
Explanations of exercises:
Pause bench:
Competition width grip.
The bar is paused for 2 seconds on the chest.
Close-grip bench with board:

Shoulder width grip.
Board should be about 8-10cm.
The bar is lower slowly with a short pause at the bottom then exploding up.
Medium-grip bench:
Between competition and close grip.
Powerlifting squat:
Place the bar where you are most comfortable (low or high).
Try to achieve good form (knees out etc.).
Pause squat:
Same as powerlifting squat but with a pause at the bottom of the lift.
Front squat:
Bar in the front with either clean grip or crossing arms grip.
Squat stop 3/4:
On the way up stop at 3/4 from the bottom and go down again (don't fully stand up).
Deadlift:
Conventional deadlift with a dead stop between each rep.
Sumo deadlift:
Place legs outside of arms at about where the rings are on the bar.
Sit down in that position, grab the bar and go up.
Stiff-legged deadlift:
Deadlift with straight legs. Focus on hamstring stretch in each rep.
Use 2.5% higher goals than in the previous cycle or your current max.
If the previous cycle went particularly well up to 5% can be added.
If you set your goals too high the weight will be too heavy and progress
will be worse in the long run.
Page 1
Programmet
Experience shows that you can be much stronger than the goals you set
if you choose your goals conservatively.
Week 1 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deadlift
from deficit
Seated DB overhead press 4x8
Week 1: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Barbell row 4x8
DB curl 4x8
Week 1: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 1: Friday
Stiff-legged
Deadlift
Military press
Squat stop 3/4
KG
45.0
50.0
52.5
52.5
52.5
52.5
52.5
Reps
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
40.0
45.0
50.0
55.0
55.0
55.0
Reps
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
40.0
55.0
60.0
65.0
65.0
65.0
65.0
Reps
KG
40.0
45.0
50.0
60.0
60.0
Reps
KG
30.0
30.0
37.5
37.5
37.5
37.5
Reps
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
55.0
60.0
65.0
65.0
65.0
65.0
Reps
KG
20.0
25.0
30.0
35.0
35.0
35.0
Reps
KG
45.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
52.5
52.5
KG
45.0
Author:
50.0
52.5
52.5
etter nedtrekk.
Page 2
Programmet
Reps
Chins/Pulldowns 3x6
Lateral raise 3x8
Triceps pushdown 3x8
Week 2 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
Author:
etter nedtrekk.
Biceps 3x8
KG
45.0
50.0
55.0
55.0
55.0
55.0
55.0
Reps
KG
40.0
55.0
65.0
75.0
75.0
75.0
75.0
Reps
KG
40.0
45.0
50.0
57.5
57.5
57.5
Reps
KG
40.0
55.0
65.0
75.0
75.0
75.0
75.0
Reps

Week 2: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Barbell row 4x8
DB curl 4x8
Week 2: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 2: Friday
Stiff-legged
Deadlift
Military press
KG
55.0
60.0
67.5
67.5
67.5
67.5
Reps
KG
40.0
45.0
50.0
62.5
62.5
Reps
KG
30.0
30.0
37.5
37.5
40.0
40.0
Reps
KG
40.0
55.0
65.0
75.0
75.0
75.0
75.0
Reps
KG
55.0
60.0
70.0
70.0
70.0
70.0
Reps
KG
20.0
25.0
30.0
35.0
35.0
35.0
Reps
KG
45.0
55.0
65.0
75.0
75.0
75.0
Page 3
75.0
Programmet
Squat stop 3/4

Chins/Pulldowns 3x6
Lateral raise 3x8
Week 3 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
Reps
KG
45.0
50.0
55.0
55.0
55.0
55.0
Reps
57.5
57.5
57.5
57.5
Biceps 3x8
KG
45.0
50.0
57.5
Reps
KG
40.0
55.0
72.5
80.0
80.0
80.0
80.0
Reps
KG
40.0
45.0
55.0
60.0
60.0
60.0
Reps
KG
40.0
55.0
70.0
80.0
80.0
80.0
80.0
3

Week 3: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Barbell row 4x8
DB curl 4x8
Week 3: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 3: Friday
Stiff-legged
Deadlift
Reps
KG
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
40.0
45.0
50.0
62.5
62.5
Reps
KG
30.0
30.0
37.5
37.5
40.0
40.0
Reps
KG
40.0
55.0
70.0
80.0
80.0
80.0
80.0
Reps
KG
55.0
65.0
75.0
75.0
75.0
75.0
Reps
KG
20.0
25.0
30.0
37.5
37.5
37.5
Reps
Page 4
Programmet
Military press
Squat stop 3/4
Chins/Pulldowns 3x6
Lateral raise 3x8
Biceps 3x8
Week 4 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
KG
45.0
55.0
65.0
80.0
80.0
80.0
80.0
Reps
KG
45.0
50.0
57.5
57.5
57.5
57.5
Reps
KG
45.0
50.0
60.0
60.0
60.0
60.0
60.0
Reps
KG
40.0
55.0
72.5
85.0
85.0
85.0
85.0
3
Reps
KG
40.0
45.0
55.0
62.5
62.5
62.5
Reps
KG
40.0
55.0
70.0
80.0
80.0
80.0
80.0
Reps
KG
55.0
65.0
70.0
70.0
70.0
70.0
5

Week 4: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Barbell row 4x8
DB curl 4x8
Week 4: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 4: Friday
Reps
KG
40.0
45.0
50.0
62.5
62.5
Reps
KG
30.0
30.0
37.5
40.0
40.0
40.0
Reps
KG
40.0
55.0
75.0
85.0
85.0
85.0
85.0
3
Reps
KG
55.0
67.5
80.0
80.0
80.0
80.0
Reps
Page 5
Programmet
Stiff-legged
Deadlift
Military press
Squat stop 3/4
KG
20.0
25.0
30.0
37.5
37.5
37.5
Reps
KG
45.0
55.0
70.0
85.0
85.0
85.0
85.0
Reps
KG
45.0
50.0
57.5
60.0
60.0
60.0
Reps
Chins/Pulldowns 3x6
Lateral raise 3x8
Biceps 3x8
Week 5 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
KG
45.0
50.0
52.5
52.5
52.5
52.5
52.5
Reps
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
40.0
45.0
50.0
55.0
55.0
55.0
Reps

Week 5: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Barbell row 4x8
DB curl 4x8
Week 5: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
conventional
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
55.0
60.0
65.0
65.0
65.0
65.0
Reps
KG
40.0
45.0
50.0
60.0
60.0
Reps
KG
30.0
30.0
37.5
37.5
37.5
37.5
Reps
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
55.0
57.5
65.0
65.0
65.0
65.0
Reps
Page 6
Programmet
Cable row 3x8
Facepulls 3x8
Week 5: Friday
Stiff-legged
Deadlift
Military press
Squat stop 3/4
Chins/Pulldowns 3x6
Lateral raise 3x8
Week 6 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
KG
20.0
25.0
30.0
35.0
35.0
35.0
Reps
KG
45.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
45.0
50.0
52.5
52.5
52.5
52.5
Reps
Biceps 3x8
KG
45.0
50.0
60.0
60.0
60.0
60.0
60.0
Reps
KG
40.0
55.0
72.5
87.5
87.5
87.5
87.5
3
Reps
KG
40.0
45.0
55.0
62.5
62.5
62.5
Reps
KG
40.0
55.0
70.0
87.5
87.5
87.5
87.5
Reps
KG
55.0
65.0
70.0
70.0
70.0
70.0
5

Week 6: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Barbell row 4x8
DB curl 4x8
Week 6: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
Reps
KG
40.0
45.0
50.0
62.5
62.5
Reps
KG
30.0
30.0
40.0
40.0
40.0
40.0
Reps
KG
40.0
55.0
75.0
87.5
87.5
87.5
87.5
3
Reps
KG
55.0
67.5
82.5
82.5
82.5
82.5
Page 7
Programmet
conventional
Cable row 3x8
Facepulls 3x8
Week 6: Friday
Stiff-legged
Reps
KG
20.0
25.0
30.0
37.5
37.5
37.5
Deadlift
Reps
KG
45.0
55.0
75.0
87.5
87.5
87.5
87.5
3
Military press
Squat stop 3/4
Reps
KG
45.0
50.0
57.5
60.0
60.0
60.0
Reps
Chins/Pulldowns 3x6
Lateral raise 3x8
Biceps 3x8
Week 7 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
KG
45.0
50.0
52.5
52.5
52.5
52.5
52.5
Reps
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
40.0
45.0
50.0
55.0
55.0
55.0
Reps

Week 7: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Barbell row 4x8
DB curl 4x8
Week 7: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
55.0
60.0
65.0
65.0
65.0
65.0
Reps
KG
40.0
45.0
50.0
60.0
60.0
Reps
KG
30.0
30.0
42.5
42.5
42.5
42.5
Reps
Page 8
Programmet
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 7: Friday
Stiff-legged
Deadlift
Military press
Squat stop 3/4
Chins/Pulldowns 3x6
Lateral raise 3x8
Week 8 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
KG
40.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
55.0
60.0
65.0
65.0
65.0
65.0
Reps
KG
20.0
25.0
30.0
35.0
35.0
35.0
Reps
KG
45.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
45.0
50.0
52.5
52.5
52.5
52.5
Reps
Biceps 3x8
KG
45.0
50.0
62.5
62.5
62.5
62.5
62.5
Reps
KG
40.0
55.0
72.5
90.0
90.0
90.0
90.0
3
Reps
KG
40.0
45.0
55.0
62.5
62.5
62.5
Reps
KG
40.0
55.0
70.0
90.0
90.0
90.0
90.0
Reps
KG
55.0
65.0
75.0
75.0
75.0
75.0
5

Week 8: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Barbell row 4x8
DB curl 4x8
Week 8: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Reps
KG
40.0
45.0
50.0
65.0
65.0
Reps
KG
30.0
30.0
42.5
42.5
42.5
Page 9
42.5
Programmet
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 8: Friday
Stiff-legged
Deadlift
Military press
Squat stop 3/4
Chins/Pulldowns 3x6
Lateral raise 3x8
Biceps 3x8
Week 9 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
Reps
KG
40.0
55.0
75.0
90.0
90.0
90.0
90.0
Reps
KG
55.0
65.0
80.0
85.0
85.0
85.0
Reps
KG
20.0
25.0
30.0
37.5
37.5
37.5
Reps
KG
45.0
55.0
75.0
90.0
90.0
90.0
Reps
KG
45.0
50.0
57.5
62.5
62.5
62.5
Reps
KG
45.0
50.0
57.5
57.5
57.5
57.5
57.5
Reps
KG
40.0
55.0
72.5
80.0
80.0
80.0
80.0
Reps
KG
40.0
45.0
55.0
60.0
60.0
60.0
Reps
KG
40.0
55.0
70.0
80.0
80.0
80.0
80.0
3

Week 9: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Reps
KG
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
40.0
45.0
50.0
62.5
62.5
Reps
Barbell row 4x8

DB curl 4x8
Week 9: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Page 10
Programmet
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 9: Friday
Stiff-legged
Deadlift
Military press
Squat stop 3/4
Chins/Pulldowns 3x6
Lateral raise 3x8
Biceps 3x8
Week 10 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
KG
30.0
30.0
37.5
37.5
37.5
37.5
Reps
KG
40.0
55.0
70.0
80.0
80.0
80.0
80.0
3
Reps
KG
55.0
65.0
75.0
75.0
75.0
75.0
Reps
KG
20.0
25.0
30.0
37.5
37.5
37.5
Reps
KG
45.0
55.0
65.0
80.0
80.0
80.0
Reps
KG
45.0
50.0
57.5
57.5
57.5
57.5
Reps
KG
45.0
50.0
62.5
62.5
62.5
62.5
62.5
Reps
KG
40.0
55.0
75.0
92.5
92.5
92.5
92.5
2
Reps
KG
40.0
45.0
55.0
62.5
62.5
62.5
Reps
KG
40.0
55.0
70.0
92.5
92.5
92.5
92.5
Reps
KG
55.0
65.0
75.0
75.0
75.0
75.0
5

Week 10: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
Reps
KG
40.0
45.0
50.0
65.0
65.0
Reps
Barbell row 4x8

DB curl 4x8
Week 10: Thursday
Page 11
Programmet
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 10: Friday
Stiff-legged
Deadlift
Military press
Squat stop 3/4
KG
30.0
30.0
42.5
42.5
42.5
42.5
Reps
KG
40.0
55.0
75.0
90.0
90.0
90.0
90.0
Reps
KG
55.0
65.0
80.0
90.0
90.0
90.0
Reps
KG
20.0
25.0
30.0
37.5
37.5
37.5
Reps
KG
45.0
55.0
75.0
90.0
90.0
90.0
Reps
KG
45.0
50.0
57.5
62.5
62.5
62.5
Reps
Chins/Pulldowns 3x6
Lateral raise 3x8
Biceps 3x8
Week 11 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat
pause at bottom
Bench
with pause
Deficit deadlift
KG
45.0
50.0
52.5
60.0
60.0
60.0
60.0
Reps
KG
40.0
55.0
65.0
75.0
75.0
75.0
75.0
Reps
KG
40.0
45.0
50.0
55.0
55.0
55.0
Reps

Week 11: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat
Close-grip bench
with board
Sumo deadlift
KG
40.0
55.0
65.0
75.0
75.0
75.0
75.0
Reps
KG
55.0
60.0
65.0
65.0
65.0
65.0
Reps
KG
40.0
45.0
50.0
60.0
60.0
Reps
Page 12
Programmet
Barbell row 4x8
DB curl 4x8
Week 11: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat
Medium-grip bench
with board
Deadlift
conventional
Cable row 3x8
Facepulls 3x8
Week 11: Friday
Stiff-legged
Deadlift
Military press
Squat stop 3/4
Chins/Pulldowns 3x6
Lateral raise 3x8
KG
30.0
30.0
42.5
42.5
42.5
42.5
Reps
KG
40.0
55.0
65.0
80.0
80.0
80.0
80.0
Reps
KG
55.0
60.0
75.0
75.0
75.0
75.0
Reps
KG
20.0
25.0
30.0
35.0
35.0
35.0
Reps
KG
45.0
55.0
65.0
70.0
70.0
70.0
70.0
Reps
KG
45.0
50.0
52.5
52.5
52.5
52.5
Reps
Biceps 3x8
Page 13
Programmet
Military press
100
Page 14
Programmet
Page 15
Programmet
Page 16
Programmet
Page 17
Programmet
Page 18
Programmet
Page 19
Programmet
Page 20
Programmet
Page 21
Programmet
Page 22
Programmet
Page 23
Programmet
Page 24
Programmet
Page 25
Programmet
Page 26
Comments
E90:
Author:
etter nedtrekk.
Page 27
Progresjonsmodel
This is a progression model by Frode Ekseth Haugenmailto:Toyotamr22001@hotmail.com

The calculation assumes that there is an increase of 2.5% every three months, or 7.5% per year.
This is to avoid / minimize impact damage and increase more evenly over time.
It turns out that if you set goals too high progress will be absent.
Enter your current max:
Squat:
Bench:
Deadlift:
Total
Enter how much you get ou

100
100
100
300
Year 1
Month:
Squat
Bench
Deadlift
1
100.625
100.625
100.625
2
101.3 101.253906 101.25391
3 101.93313 101.886743 101.88674
4 102.57021 102.523535 102.52354
5 103.21127 103.164307 103.16431
6 103.85634 103.809084 103.80908
7 104.50544 104.457891 104.45789
8 105.1586 105.110753 105.11075
9 105.81584 105.767695 105.7677
10 106.47719 106.428743 106.42874
11 107.14268 107.093923 107.09392
12 107.81232 107.76326 107.76326
Year 2
Month:
Squat
Bench
Deadlift
1 108.48614 108.43678 108.43678
2 109.16418 109.11451 109.11451
3 109.84646 109.796476 109.79648
4
110.533 110.482704 110.4827
5 111.22383 111.173221 111.17322
6 111.91898 111.868053 111.86805
7 112.61847 112.567229 112.56723
8 113.32234 113.270774 113.27077
9 114.0306 113.978716 113.97872
10 114.74329 114.691083 114.69108
11 115.46044 115.407902 115.4079
12 116.18207 116.129202 116.1292
Page 28
Start
Total raw
301.875
1/2Year
311.47451
1Year
323.33884
Start
Total raw
325.3597
1/2Year
335.65509
2Year
348.44047
Progresjonsmodel
Year 3
Month:
Squat
Bench
Deadlift
1 116.90821 116.855009 116.85501
2 117.63888 117.585353 117.58535
3 118.37412 118.320262 118.32026
4 119.11396 119.059763 119.05976
5 119.85842 119.803887 119.80389
6 120.60754 120.552661 120.55266
7 121.36134 121.306115 121.30612
8 122.11985 122.064278 122.06428
9 122.88309 122.82718 122.82718
10 123.65111 123.59485 123.59485
11 124.42393 124.367318 124.36732
12 125.20158 125.144614 125.14461
Year 4
Month:
Squat
Bench
Deadlift
1 125.98409 125.926767 125.92677
2 126.77149 126.71381 126.71381
3 127.56382 127.505771 127.50577
4 128.36109 128.302682 128.30268
5 129.16335 129.104574 129.10457
6 129.97062 129.911477 129.91148
7 130.78293 130.723424 130.72342
8 131.60033 131.540446 131.54045
9 132.42283 132.362573 132.36257
10 133.25047 133.189839 133.18984
11 134.08329 134.022276 134.02228
12 134.92131 134.859915 134.85992
Year 5
Month:
Squat
Bench
Deadlift
1 135.76457 135.70279 135.70279
2 136.61309 136.550932 136.55093
3 137.46693 137.404375 137.40438
4 138.32609 138.263153 138.26315
5 139.19063 139.127297 139.1273
6 140.06057 139.996843 139.99684
7 140.93595 140.871823 140.87182
8 141.8168 141.752272 141.75227
9 142.70316 142.638224 142.63822
10 143.59505 143.529713 143.52971
11 144.49252 144.426773 144.42677
12 145.3956 145.329441 145.32944
Page 29
Start
Total raw
350.61822
1/2Year
361.71286
3Year
375.49081
Start
Total raw
377.83763
1/2Year
389.79357
4Year
404.64114
Start
Total raw
407.17014
1/2Year
420.05426
5Year
436.05448
Progresjonsmodel
2001@hotmail.com
nths, or 7.5% per year.
nter how much you get out of the equipment:

Squat:
Bench:
Deadlift:
Total
50
15
25
90
Total with equipment

391.875
401.4745099
413.3388367
Total med utstyr

415.3597044
425.6550856
438.4404709
Page 30
Progresjonsmodel
Total med utstyr

440.6182238
451.7128622
465.4908102
Total med utstyr

467.8376277
479.7935717
494.6411376
Total med utstyr

497.1701447
510.0542597
526.0544807
Page 31

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Norwegian Volume 4 Days

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Programmet

4 Day / Week Volume Program

Author: Frode E. Haugen

Close-grip bench with board:

Seated DB overhead press 4x8

Squat stop 3/4

Seated DB overhead press 4x8

Seated DB overhead press 4x8

Seated DB overhead press 4x8

Seated DB overhead press 4x8

Seated DB overhead press 4x8

Seated DB overhead press 4x8

Seated DB overhead press 4x8

Barbell row 4x8

Seated DB overhead press 4x8

Barbell row 4x8

Seated DB overhead press 4x8

This is a progression model by Frode Ekseth Haugenmailto:Toyotamr22001@hotmail.com

Enter how much you get ou

nths, or 7.5% per year.

nter how much you get out of the equipment:

Total with equipment

Total med utstyr

Total med utstyr

Total med utstyr

Total med utstyr

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