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Example Strength Workout Progression Scheme (use this example for most exercises):
Week 1 Bench Press - 100lbs x 6, 6, 6
Week 2 Bench Press - 105lbs x 5, 5, 5
Week 3 Bench Press - 110lbs x 4, 4, 4
Example for Hypertrophy Workout Progression Scheme (use this example for most exercises):
Week 1 One Arm Rows 50lbs x 12, 12, 12
Week 2 One Arm Rows 55lbs x 11, 11, 11
Week 3 One Arm Rows 60lbs x 10, 10, 10
* Adjust workout days to fit your schedule but a 4 day per week schedule is recommended
*Write in your weights, sets and reps for each week in the space provided above
*Exercises may be switched out if desired as long as they target the same bodypart
*Every 9th cycle do a deload by reducing volume by one set for each exercise and reducing weight by 30% - use the same re
Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Week 5