Universal appropriate program (for three lifts), part 1
Program (three lifts) PART 1
Preparatory period
NOTES: 5×1 means 5 reps x 1 set etc.
Photos of exercises – here
Week 1
1 day(monday)
1.Squats 50% 4х1, 60% 4х1,70% 4х5 (28)
2.Benchpress 50% 5х1, 60% 4х1,70% 3х1,75% 3х5 (27)
3.Chest muscles 8х5. (photo 35-37,38-40,41-43)
4.Goodmornings 5х5. (photo 70-72)
Total: 51 lifts
3 day(wednesday)
1.Deadlift with one pause (5cm below the knee)(photo 47-49)
50% 3х1, 60% 3х1, 70% 3х4 (18)
2.Benchpress with chains 50% 3х1, 60% 3х1, 70% 3х5(21) (photo 23-25)
3.Deadlift off boxes, (start position – bar below the knee)
(photo 62-64) 60% 3х1, 70% 3х1, 80% 3х4 (18)
4.Latissimus dorsi 8х5.
6.Abs 10х4. Total: 57 lifts
5 day(friday)
1.Squats 50% 5х1,60% 4х1,70% 3х1,75% 3х4 (24)
2.Benchpress 50% 5х1,60% 4х1,70% 3х1,75% 3х2,80% 2х4 (26)
3.Triceps 8х5
4.Goodmornings (seated) 5х5 (photo 73-75) Total: 50 lifts
6 day(saturday)
1.Deadlift with 2 pauses (5 cm. below and 5 cm. above the knees)
50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
2.Benchpress 50% 4х1,60% 4х1,70% 4х5 (28)
3.Latissimus dorsi 8х5.
4.Leg press 6х5. Total: 45 lifts
TOTAL FOR THE WEEK:201 lifts
WEEK 2
1 day (monday)
1.Benchpress 50% 5х1,60% 4х1,70% 3х1,80% 2х4 (20)
2.Squats 50% 5х1,60% 4х1,70% 3х1,80% 2х4 (20)
3.Benchpress with chains 50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
4.Triceps 8х5.
5.Goodmorning in depth 5х5. (photo 76-78)
Total: 57 lifts
3 day(wednesday)
1.Benchpress 50% 5х1,60% 4х1,70% 3х1,80% 3х2,
85% 2х3,80% 3х2,55% 8х1 (40)
2.Deadlift with 1 pause (below the knees)
50% 3х1,60% 3х1,70% 3х1,75% 2рх4 (17)
3.Chest muscles 6х5.
4.Hyperextensions 8х4. (photo 65, 66, 68) Total: 57 lifts
5 day(friday)
1.Squats 50% 5х1,60% 5х1,70% 3+5+2+7+4+6 (37)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 3х4 (21)
3.Latissimus dorsi 8х5.
5.Biceps curls 8х5 Total: 56 lifts
6 day(saturday)
1.Deficit deadlift (photo 53-55, 56-58)
50% 3х1,60% 3х1,65% 2х4 (14)
2.Incline benchpress 3х5.
3.Deadlift off boxes (start position – bar below the knees)
65% 4х1,75% 4х1,85% 3х4 (20)
4.Triceps 8х5.
5.Hyperextensions 5х5. Total: 34 lifts
TOTAL FOR THE WEEK:214 lifts
WEEK 3
1 day(monday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х4(24)
2.Benchpress with chains 50% 5Х1,60% 4Х1,70% 3Х1,75% 2Х5(24)
3.Squats 50% 5Х1,60% 5Х1,70% 4Х4 (26)
4.Chest muscles 8Х5.
5.Abs 10Х3. Total: 74 lifts
3 day(wednesday)
1.Deadlift with 1 pause (above the knees)
50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х2,80% 1х3 (16)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х2,
85% 2Х2,80% 3Х2,75% 4Х1,65% 6Х1 (38)
3.Triceps 8Х5.
5.Leg press 4Х5. Total: 55 lifts
5 day(friday)
1.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х4 (20)
2.Squats 50% 5Х1,60% 4Х1,70% 3Х1,75% 3Х5 (27)
3.Benchpress with chains 50% 4Х1,60% 4Х1,70% 4Х4 (24)
4.Chest muscles 8Х5.
5.Triceps 8Х5.
6.Abs 8Х4. Total: 71 lifts
6 day (saturday)
1.Deficite deadlift 50% 3Х1,60% 3Х1,70% 2Х4 (14)
2.Benchpress 50% 6Х1,60% 6Х1,65% 6Х5 (42)
3.Deadlift off boxes (start position – bar below the knees)
60% 3Х1,70% 3Х1,80% 3Х2,85% 2Х3 (18)
4.Latissimus dorsi 8Х5.
5.Squats in depth 5Х5. (photos 4-6) Total: 74 lifts
TOTAL FOR THE WEEK:274 lifts
WEEK 4
1 day(monday)
1.Benchpress 50% 5х1,60% 4Х1,70% 3Х1,80% 2Х2,90% 1рх3 (19)
2.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х2,85% 1Х1,90% 1х2(19)
3.Dumbbells press 6х5.
4.Latissimus dorsi 8Х5.
5.Goodmornings 4Х5. Total: 38 lifts
3 day(wednesday)
1.Deadlift 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х1,85% 1х2,90% 1х3 (17)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х5 (22)
3.Deadlift off boxes, (start position – bar below the knees)
60% 4Х1,70% 4Х1,80% 4Х4 (24)
4.Squats in depth 5Х5.
5.Abs 8Х4. Total: 63 lifts
5 day(friday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х4 (20)
2.Benchpress with chains 50% 3Х1,60% 3Х1,70% 3Х5 (21)
3.Squats 55% 3Х1,65% 3Х1,75% 3Х4 (18)
4.Chest muscles 8Х5.
5.Hyperextensions 8Х4. Total: 59 lifts
6 day(saturday)
1.Deficite deadlift 50% 3Х1,60% 3Х1,65% 2Х4 (14)
2.Benchpress 50% 6Х1,60% 6Х1,65% 6Х5 (42)
3.Latissimus dorsi 8Х5.
4.Triceps 8Х5.
5.Leg press 6Х6. Total: 56 lifts
TOTAL FOR THE WEEK:272 lifts
WEEK 5
1 day(monday)
1.Squats 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х4 (20)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х5 (27)
3.Squats 50% 3Х1,60% 3Х1,70% 3Х1,80% 2х4 (17)
4.Chest muscles 8Х5.
5.Abs 10Х4. Total: 64 lifts
3 day(wednesday)
1.Deadlift with 1 pause(5 cm above the knees)
50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
2.Benchpress 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х5 (22)
3.Deadlift off boxes, (start position – bar 5 cm below the knees) 70% 3Х1,80% 3Х1,90% 3Х2,95% 2Х3 (18)
4.Latissimus dorsi 8Х5.
5.Leg press 4Х5. Total: 57 lifts
5 day(friday)
1.Squats 50% 5Х1,60% 5Х1,70% 4+7+3+8+2+6 (40)
2.Benchpress with chains 50% 3Х1,60% 3Х1,70% 3Х5 (21)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Abs 10Х4. Total: 61 lifts
6 day(saturday)
1.Deadlift with chains 50% 3Х1,60% 3Х1п,70% 3Х1,75% 2Х4 (17)
2.Benchpress 50% 5Х1,60% 5Х1,70% 5Х5 (35)
3.Deadlift off boxes (start position – bar 5 cm below the knees)
65% 4Х1,75% 4Х1,85% 4Х4 (24)
4.Latissimus dorsi 8Х5.
5.Hyperxtension 8Х4. Total: 76 lifts
TOTAL FOR THE WEEK:258 lifts
WEEK 6
1 day(monday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х4 (24)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х5 (22)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Goodmornings 5Х5. Total: 46 lifts
3 day(wednesday)
1.Benchpress 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х4 (20)
2. Deadlift with 2 pauses (5 cm. below and above the knees) 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
3.Benchpress 50% 4Х1,60% 4Х1,70% 4Х4 (24)
4.Latissimus dorsi 8Х5.
5.Hyperextensions 8Х5. Total: 61 lifts
5 day(friday)
1.Squats 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х5 (22)
2.Benchpress with chains 55% 3Х1,65% 3Х1,75% 3Х5 (21)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Abs 8Х4. Total: 43 lifts
6 day (saturday)
1.Deficite deadlift with chains 50% 3Х1,60% 3Х1,70% 2Х5 (16)
2.Benchpress 55% 5Х1,65% 4Х1,75% 3Х5 (24)
3.Latissimus dorsi 8Х5.
4.Triceps 8Х5.
5. Hyperextensions 8Х4. Total: 40 lifts
TOTAL FOR THE WEEK: 190 lifts