Scribd
Upload
597 views4 pages

4 Week Super Compensation Program - Lift Big Eat Big

This 4-week strength and conditioning program consists of lower and upper body lifts done at varying intensities over the course of each week. Week 1 includes back squats, shoulder presses, pullups, Tabata intervals, front squats, deadlifts and box jumps. Week 2 is similar but with increasing intensities. Week 3 focuses on back squats, bench presses, rowing and push presses. Week 4 tests new 1RM maxes for back squats, front squats, push presses and deadlifts after a taper.

Uploaded by

danesco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
597 views4 pages

4 Week Super Compensation Program - Lift Big Eat Big

This 4-week strength and conditioning program consists of lower and upper body lifts done at varying intensities over the course of each week. Week 1 includes back squats, shoulder presses, pullups, Tabata intervals, front squats, deadlifts and box jumps. Week 2 is similar but with increasing intensities. Week 3 focuses on back squats, bench presses, rowing and push presses. Week 4 tests new 1RM maxes for back squats, front squats, push presses and deadlifts after a taper.

Uploaded by

danesco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

Lift Big Eat Big

4 week super compensation program


5x/week general strength & conditioning program

Week 1:
Monday
Back squat:
4x6 @ 70%
Shoulder press:
4x5 @ 70%
Pullups:
3x8
Tuesday:
Tabata squats
Tabata pushups( chest to ground, arms locked out at top)
Tabata lunges (walking lunges, knees touch ground)
Tabata situps(touch chest to knees every time)
Tabata burpees
Wednesday:
Front squat:
6x5 @ 75%
Deadlift: (double overhand grip)
3x3 @ 85%
Box jumps: (max height)
3x5
Thursday:
Rest
Friday:
Back squat:
8x3 @ 80%
Push press behind neck:
4x5 @ 80%

RDL: (snatch grip w/ straps)
3x6 @ 115lbs
Saturday:
20 burpees, 1 situp
19 burpees, 2 situps
18 burpees, 3 situps
17 burpees, 4 situps
etc.
3 burpees, 18 situps
2 burpees, 19 situps
1 burpees, 20 situps
Week 2:
Monday:
Back squat:
4x6 @ 75%
Shoulder press:
4x5 @ 75%
Pullups:
3x8
Tuesday:
Tabata squats
Tabata pushups( chest to ground, arms locked out at top)
Tabata lunges (walking lunges, knees touch ground)
Tabata situps(touch chest to knees every time)
Tabata burpees
Wednesday:
Front squat:
5x5 @ %80%
Deadlift: (double overhand grip)
2x2 @ 90%
Jumping back squats:
3x4 @ 25% (of back squat)
Thursday:
Rest
Friday:
Back squat:
7x3 @ 85%
Saturday:
4 rounds:
20 burpees
400m run
(Rest 2-3 mins between rounds)
Week 3:
Monday:
Back squat:
4x3 @ 65%
Bench press:
5x3 @ 65%

Tuesday:
Row 2000m
100 situps

Wednesday:
Front squat:
4x3 @ 65%
Push press:
3x3 @ 65%
Thursday:
Rest
Friday:
Deadlifts:
5x3 @ 65%
Box jumps:
3x5
Saturday:
20 burpees
row 400m
20 burpees
row 400m
Week 4:
Monday:
Back squat:
3x2 @ 80%
Front squat:
3x1 @ 80%
50 situps
Tuesday:
Rest
Wednesday:
Test new back squat
Test new push press max
Thursday:
Rest
Friday:
Test front squat max
Test deadlift max

You might also like