Universal appropriate program (for three lifts), part 2
Program (three lifts) PART 2
Preparatory period
NOTES: 5×1 means 5 reps x 1 set etc.
Photos of exercises – here
Week 1
1 Day(monday)
1.Squats 55% 3х1,65% 3х1,75% 3х1,85% 2х4 (17)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,80% 2х2,90% 1х3(16)
3.Squats 50% 3х1,60% 3х1,70% 3х1,80% 2х3 (15)
4.Chest muscles 8х4.
Total: 48 lifts
3 Day(wednesday)
1.Benchpress with board 65% 3х1,75% 3х1,85% 2х2,90% 1х3 (13)
2.Deadlift off boxes (bar is below the knees)
60% 3х1,70% 3х1,80% 3х2,90% 2х3 (18)
3.Latissimus dorsi 8х4.
6.Triceps 6х4. Total: 31 lifts
5 Day(friday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х1,80% 1х3 (14)
3.Triceps 6х4.
4.Hyperextensions 8х3. Total: 29 Lifts
6 Day(saturday)
1.Deadlift 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Incline bench press 3х5.
3.Latissimus dorsi 6х4.
4.Abs 8х3. Total: 15 Lifts
TOTAL FOR THE WEEK:123 Lifts
Week 2
1 Day (monday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
3.Triceps 6х4.
4.Hyperextensions 6х3. Total: 30 lifts
3 Day(wednesday)
1.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
2.Deadlift 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
3.Chest muscles 6х4.
4.Delts muscles 6х4. Total: 32 lifts
5 Day(friday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,75% 3х4 (21)
2.Benchpress with board 60% 3х1,70% 3х1,80% 3х2,85% 2х3 (18)
3.Latissimus dorsi 6х4.
4.Goodmorning seated 5х5. Total: 39 lifts
6 Day(saturday)
1.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Deadlift off boxes 55% 3х1,65% 3х1,75% 2х1,85% 1х3 (11)
4.Abs 8Х3.
Total: 26 Lifts
TOTAL FOR THE WEEK: 127 lifts
Week 3
1 Day(monday)
1.Squats 50% 3Х1,60% 3Х1,70% 3Х1,75% 2х1,80% 1Х3(14)
2.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
3.Chest muscles 6Х4.
Total: 31 lifts
3 Day(wednesday)
1.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х1,80% 1х3 (14)
2.Deadlift 50% 3Х1,60% 3Х1,70% 2Х2,75% 1х2 (12)
3.Latissimus dorsi 6Х4.
4.Abs 6Х3. Total: 26 lifts
5 Day(friday)
1.Squats 50% 3Х1,60% 3Х1,70% 2Х1,75% 1Х3 (11)
2.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х4 (17)
3.Chest muscles 6Х3. (with little weight)
3.Hyperextensions 5Х3. (without weight) Total: 28 lifts
6 Day (saturday)
REPOSE
TOTAL FOR THE WEEK: 85 lifts
Week 4
1 Day(monday)
1.Benchpress 50% 3х1,60% 3Х1,70% 2Х3 (12)
2.Deadlift 50% 3Х1,60% 3Х1,65% 2Х3 (12)
Total: 24 Lifts
3 Day(wednesday)
1.Squats 50% 3х1,60% 3х1,70% 2х3 (12)
2.Benchpress 50% 3Х1,60% 2Х2,70% 1Х3 (10)
Total: 22 lifts
4-5 Day (thursday-friday)
REPOSE
TOTAL FOR THE WEEK: 46 lifts
6-7 Day (saturday - sunday)
COMPETITIONS !!!
GOOD LUCK !!!