Program for an eglishman
1 week May 20-26
1 day (Monday)
1. Squat 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X2, 85% 2Х3 (21)
2. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X5 (24)
3. Flat Dumbbell Bench Press 6Х5.
4. Chest muscles 10X5. Total: 65 lifts
3 day (Wednesday)
1. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X4 (17)
2. Deadlift 55% 3X1, 65% 3X1, 75% 2X2, 85% 1X3, 80% 2X2 (17)
3. Bench Press 50% 4X1, 60% 4X1, 70% 4X4 (24)
4. Goodmorning (seating) 5X5. Total: 58 lifts
5 day(Friday)
1. Squat 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X4 (17)
2. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X5 (24)
3. Squat 50% 4X1, 60% 4X1, 70% 4X4 (24)
4. Chest muscles 10X5. Total: 65 lifts
6 day (Saturday)
1. Deadlift standing on boxes (deficite) 50% 3X1, 60% 2X2, 65% 1X4 (11)
2. Incline Bench Press 3X5.
3. Leg press 4X5. Total: 11 lifts
Total for the week:199 lifts
2 week May 27-June 02
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1 day (Monday)
1. Bench Press 55% 3X1, 65% 3X1, 75% 2X2, 85% 1X3 (13)
2. Squat 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X4 (17)
2. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X4 (17)
4. Abs 10X4. Total: 47 lifts
3 day (Wednesday)
1. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X2, 90% 1X2 (15)
2. Deadlift 55% 3X1, 65% 3X1, 75% 3X1, 85% 2X4 (17)
3. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 75% 3X4 (21)
4. Goodmorning (seating) 5X5.
Total: 53 lifts
5 day (Friday)
1. Squat 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X4 (21)
2. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X5 (24)
3. Chest muscles 10X5.
4. Abs 10X4. Total: 45 lifts
6 day (Saturday)
1. Deadlift 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X4 (21)
2. Incline Bench Press 2X5.
3. Leg press 4X4. Total: 21 lifts
Total for the week: 166 lifts
3 week June 03-09
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1 day (Monday)
1. Squat 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X2, 90% 1X1,
95-100% 1X2 (16)
2.Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X2, 90% 1X1,
95-100% 1X2, 80% 2X2 (18)
3. Chest muscles 10X5.
4. Hyperextention 8X4. Total: 34 lifts
3 day (Wednesday)
1. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X4 (21)
2. Deadlift 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X2, 90% 1X1,
95-100% 1X2, 80% 2X2 (20)
3. Bench Press 50% 4X1, 60% 4X1, 70% 4X4 (24)
4. Dips 4X5.
5. Abs 8X3. Total: 65 lifts
5 day(Friday)
1. Squat 50% 3X1, 60% 3X1, 70% 3X2, 80% 3X5 (27)
2. Bench Press 55% 3X1, 65% 3X1, 75% 3X1, 85% 2X5 (19)
3. Chest muscles 8X4.
4. Goodmorning (seating) 5X4. Total: 46 lifts
6 day (Saturday)
Deadlift off boxes 60% 3X1, 70% 3X1, 80% 3X2, 90% 2X3 (18)
Bench Press 55% 4X1, 65% 4X1, 75% 4X4 (24)
Triceps pushdowns 8X4.
Abs 8X4. Total: 42 lifts
Total for the week:187 lifts
4 week June 10-16
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1 day (Monday)
1. Squat 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X3, 85% 1X3 (18)
2. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X5 (24)
3. Chest muscles 8X4.
4. Leg press 4X5.
5. Goodmorning 5X4. Total: 42 lifts
3 day (Wednesday)
1. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X5 (24)
2. Deadlift 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X2, 85% 1X3, 80% 2X2 (20)
3. Dips 4X5.
4. Abs 8X3. Total: 44 lifts
5 day(Friday)
1. Bench Press 55% 3X1, 65% 3X1, 75% 2X1, 85% 1X4 (12)
2. Squat 50% 3X1, 60% 3X1, 70% 3X1, 80% 3X5 (24)
3. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X4 (17)
4. Chest muscles 8X4.
5. Goodmorning (seating) 5X4. Total: 53 lifts
6 day (Saturday)
1. Deficite Deadlift 50% 3X1, 60% 3X1, 65% 2X4 (14)
2. Incline Bench Press 3X5.
3. Leg press 4X5.
4. Abs 8X3. Total: 14 lifts
Total for the week:152 lifts
5 week June 17-24
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1 day (Monday)
1. Squat 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X4 (17)
2. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X5 (19)
3. Chest muscles 6X3.
4. Goodmorning (standing) 4X4. Total: 36 lifts
3 day (Wednesday)
1. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 80% 2X4 (17)
2. Chest muscles 6X3.
3. Deadlift 50% 3X1, 60% 3X1, 70% 2X1, 75% 1X3 (11)
4. Abs 8X3. Total: 28 lifts
5 day (Friday)
1. Squat 50% 3X1, 60% 3X1, 70% 3X1, 75% 2X4 (17)
2. Bench Press 50% 3X1, 60% 3X1, 70% 3X1, 75% 2X2, 80% 1X3 (16)
3. Hyperextention 6X3.
Total: 33 lifts
6 day (Saturday)
Lay off !!!
Total for the week: 97 lifts
6 week June 24-30
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1 day (Monday)
1. Bench Press 50% 3X1, 60% 3X1, 70% 2X1, 75% 1X3 (11)
2. Deadlift 50% 3X1, 60% 3X1, 70% 2X3 (12)
3. Abs 8X2. Total: 23 lifts
3 day (Wednesday)
1. Squat 50% 3X1, 60% 2X2, 70% 1X3 (10)
2. Bench Press 50% 3X1, 60% 3X1, 70% 2X3 (12)
Total: 22 lifts
Total for the week: 45 lifts
4 and 5 day
Lay off !!!
6 day (Saturday)
British Championships!!!
Good Luck!!!