Scribd
Upload
1K views4 pages

Frequency Programme Squat Bench Everyday

This document outlines a 3-week strength training program with daily workouts focused on squats, bench press, and deadlifts. Each week increases the weight lifted and lowers reps over 3 sets of exercises. Accessory exercises like rows, pullups, and face pulls are included daily. Resources on high frequency training and improving the main lifts are also provided, with notes to increase training maxes based on rep performance each week.

Uploaded by

Doaibu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
1K views4 pages

Frequency Programme Squat Bench Everyday

This document outlines a 3-week strength training program with daily workouts focused on squats, bench press, and deadlifts. Each week increases the weight lifted and lowers reps over 3 sets of exercises. Accessory exercises like rows, pullups, and face pulls are included daily. Resources on high frequency training and improving the main lifts are also provided, with notes to increase training maxes based on rep performance each week.

Uploaded by

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

Week 1

Day 1
Squat
Bench
Deadlift
Day 2
Squat
Bench
Day 3
Squat
Bench
Deadlift

kg
130
77.5
162.5

140
82.5

122.5
72.5
175

Week 2
SxR
4x3
4x3
4x3

Day 1
Squat
Bench
Deadlift

kg
130
77.5
162.5

SxR
5x3
5x3
5x3

3x2
3x2

Day 2
Squat
Bench

140
82.5

4x2
4x2

4x4
4x4
3x2

Day 3
Squat
Bench
Deadlift

122.5
72.5
175

5x4
5x4
4x2

147.5
87.5

4x1
4x1

112.5
67.5
185

6x5
6x5
4x1

Tonnage

Reps

9490
5650
4580

77
77
27

Day 4
Squat
Bench

147.5
87.5

3x1
3x1

Day 4
Squat
Bench

Day 5
Squat
Bench
Deadlift

112.5
67.5
185

5x5
5x5
3x1

Day 5
Squat
Bench
Deadlift

Tonnage

Reps

7620
4540
3560

62
62
21

Lift
Squat
Bench
Deadlift

Lift
Squat
Bench
Deadlift

Week 3
Day 1
Squat
Bench
Deadlift

kg
130
77.5
162.5

SxR
5x4
5x4
5x4

140
82.5

4x3
4x3

Day 3
Squat
Bench
Deadlift

122.5
72.5
175

5x5
5x5
4x3

Day 4
Squat
Bench

147.5
87.5

AMRAP
AMRAP

Day 5
Squat
Bench
Deadlift

112.5
67.5
185

6x6
6x6
AMRAP

Day 2
Squat
Bench

Lift
Squat
Bench
Deadlift

Tonnage

Reps

12570
7480
6830

93-103
93-103
32-42

Enter maxes
Unit: kg
Squat: 174.4
Bench: 103
Deadlift: 218

Daily min
140
82.5
175

147.5
87.5
185

Accessories
Day 1
Day 2
Day 3
Day 4
Rows
Cleans
Rows
Cleans
Pullups
Chins
Pullups
Chins
Facepulls Rear delt Facepulls Rear delt
chest75100shoulder5075
back75100
bicep5075
tris5075
Resources
High Frequency Training
Strengtheory.com/high-frequency-training-for-a-bigger
Strengtheory.com/your-drug-free-muscle-and-strength
Strengtheory.com/bulgarian-manual
Why you should be doing more pullups part 1 - GZCL
Why you should be doing more pullups part 2 - GZCL

Other
Strengtheory.com/speed-kills-2x-the-intended-bar-spee
Strengtheory.com/what-i-learned-to-squat-500
Strengtheory.com/what-i-learned-on-the-way-to-bench
Strengtheory.com/what-i-learned-to-deadlift-500-poun

Daily max
157.5
92.5
195

Day 5
Rows
Pullups
Facepulls
back75100

Week 3 plus set


165
97.5
207.5

Rest
Squat
Bench
Deadlift

Reps
6-7
8-9
10+

Rest
135
77.5
165

kg
2.5
5
7.5

142.5
82.5
175

Do as many
reps as
possible on
the + sets
in week 3,
then
increase
training
max
accordingly

140
82.5
177.5

147.5
87.5
187.5

y-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters
-muscle-and-strength-potential-part-2
ual
pullups part 1 - GZCL
pullups part 2 - GZCL

the-intended-bar-speed-yields-2x-the-bench-press-gains
-to-squat-500
-on-the-way-to-benching-350-pounds
-to-deadlift-500-pounds

142.5
82.5
176.25

You might also like