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Programming To Win

The document outlines a 12 week training program divided into 4 week blocks of volume, intensity, and deload. It provides details on exercises, sets, reps, and intensities for lower body, upper body, and full body sessions across each week and block. The program utilizes variations in rep and intensity schemes across blocks to progressively overload the major lifts of squats, deadlifts, presses, and pulls.

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p300644
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1K views

Programming To Win

The document outlines a 12 week training program divided into 4 week blocks of volume, intensity, and deload. It provides details on exercises, sets, reps, and intensities for lower body, upper body, and full body sessions across each week and block. The program utilizes variations in rep and intensity schemes across blocks to progressively overload the major lifts of squats, deadlifts, presses, and pulls.

Uploaded by

p300644
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
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Week 1 Week 2 Week 3 Week 4

Volume Block
MV/MI HV/MI MV/MI HV/MI
Low Bar Squat w/ Belt + Sleevx5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8%
Conventional Deadlif x5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8%
Day 1
Front Squats 4x8 4x8 4x8 4x8
Hanging Leg Raises 3x10 3x10 3x10 3x10

HV/MI MV/MI HV/MI MV/MI


Bench Press x8 @8, 6-8% x5 @8, 4-6% x8 @8, 6-8% x5 @8, 4-6%
2 Ct Pause Bench x6 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6%
Day 2
Oberhead Press 4x8 4x8 4x8 4x8
Chin Ups 3xMax 3xMax 3xMax 3xMax

MV/MI HV/MI MV/MI HV/MI


Sumo Deadlif x5 @9, 4-6% x6 @9, 6-8% x5 @9, 4-6% x6 @9, 6-8%
3 Ct Pause Squat x5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8%
Day 3
Rows 4x8 4x8 4x8 4x8
Abwheel 3x15 3x15 3x15 3x15

HV/MI MV/MI HV/MI MV/MI


T'n'g Bench Press x8 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6%
Reverse Bands Bench Press x5 @7, 6-8% RE x6 @8, 4-6% RE x5 @7, 6-8% RE x6 @8, 4-6% RE
Day 4
Close Grip Bench Press 4x8 4x8 4x8 4x8
Pull Ups 3xMax 3xMax 3xMax 3xMax
Week 5 Week 6 Week 7 Week 8 Week 9
Intensity Block Deload Exercise Selection
MV/MI MV/HI LV/HI MV/HI LV/MI Prime Squat
x5 @8, 4-6% x2 @9, 4-6% x3 @9, 0-3%x1 @9, 4-6%x4 @8, 0% Secondary Squat
x5 @8, 4-6% x4 @9, 4-6% x4 @9, 0-3%x4 @9, 4-6%x5 @8, 0% Squat Supplement
4x8 4x8 4x8 4x8 4x5
3x10 3x10 3x10 3x10 3x10 Prime Deadlift
Secondary Deadlift
HV/MI MV/HI LV/HI MV/HI LV/MI Deadlift Supplement
x5 @8, 6-8% x3 @9, 4-6% x4 @9, 0-3%x2 @9, 4-6%x4 @8, 0%
x6 @8, 6-8% x5 @9, 4-6% x5 @9, 0-3%x5 @9, 4-6%x5 @8, 0% Prime Bench Main
4x8 4x8 4x8 4x8 4x5 Prime Bench Assist
3xMax 3xMax 3xMax 3xMax 3x8 Prime Bench Supplement

MV/MI MV/HI LV/HI MV/HI LV/MI Secondary Bench Main


x5 @9, 4-6% x2 @9, 4-6% x3 @9, 0-3%x1 @9, 4-6%x4 @8, 0% Secondary Bench Assist
x5 @8, 4-6% x4 @9, 4-6% x4 @9, 0-3%x4 @9, 4-6%x5 @8, 0% Secondary Bench Supplemen
4x8 4x8 4x8 4x8 4x5
3x15 3x15 3x15 3x15 3x10

HV/MI MV/HI LV/HI MV/HI LV/MI


x8 @8-9, 6-8% x3 @9, 4-6% x4 @9, 0-3%x2 @9, 4-6%x4 @8, 0%
x5 @7, 6-8% RE x5 @9, 4-6% x5 @9, 0-3%x5 @9, 4-6%x5 @8, 0%
4x8 4x8 4x8 4x8 4x5
3xMax 3xMax 3xMax 3xMax 3x8
Exercise Selection
Low Bar Squat w/ Belt + Sleeves
3 Ct Pause Squat
Front Squats

Sumo Deadlift
Conventional Deadlift
Rows

Bench Press
2 Ct Pause Bench
Oberhead Press

T'n'g Bench Press


Reverse Bands Bench Press
Close Grip Bench Press
Week 1 Week 2 Week 3 Week 4
Volume Block Intensity Block
MV/MI HV/MI MV/MI MV/HI
Monday Low Bar Squats w/ Belt + Sleevex5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x2 @9, 4-6%
Conventional Deadlifs x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x4 @9, 4-6%
3 Ct. Pause Squats 4x8 4x8 4x8 4x8
Hanging Leg Raises 3x10 3x10 3x10 3x10

HV/MI MV/MI HV/MI MV/HI


Tuesday Bench Press x8 @8-9, 6-8%x5 @8-9, 4-6%x5 @8-9, 6-8%x3 @9, 4-6%
Close Grip Bench Press x5 @8-9,6-8%x6 @8-9, 4-6%x5 @8-9, 6-8%x5 @9, 4-6%
Overhead Press 4x8 4x8 4x8 4x8
Chin Ups 3xMax 3xMax 3xMax 3xMax

MV/MI HV/MI MV/MI MV/HI


Thursday Sumo Deadlifs x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x2 @9, 4-6%
Low Bar Squat w/ Belt + Sleevesx5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x4 @9, 4-6%
Rows 4x8 4x8 4x8 4x8
Abwheel 3x15 3x15 3x15 3x15

HV/MI MV/MI HV/MI MV/HI


Friday Reverse Bands Bench Press x6 @8-9, 6-8%x5 @8-9, 4-6%x5 @8-9, 6-8%x3 @9, 4-6%
Floor Press x5 @8-9, 6-8%x6 @8-9, 4-6%x5 @8-9, 6-8%x5 @9, 4-6%
Close Grip Floor Press 4x8 4x8 4x8 4x8
Pull Ups 3xMax 3xMax 3xMax 3xMax
Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Intensity Block Volume Block Intensity Block
LV/HI MV/HI MV/MI HV/MI MV/MI MV/HI LV/HI MV/HI
x3 @9, 0-3% x1 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x2 @9, 4-6% x3 @9, 0-3% x1 @9, 4-6%
x4 @9, 0-3% x4 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x4 @9, 4-6% x4 @9, 0-3% x4 @9, 4-6%
4x8 4x8 4x8 4x8 4x8 4x8 4x8 4x8
3x10 3x10 3x10 3x10 3x10 3x10 3x10 3x10

LV/HI MV/HI HV/MI MV/MI HV/MI MV/HI LV/HI MV/HI


x4 @9, 0-3% x2 @9, 4-6% x8 @8-9, 6-8%x5 @8-9, 4-6%x5 @8-9, 6-8%x3 @9, 4-6% x4 @9, 0-3% x2 @9, 4-6%
x5 @9, 0-3% x5 @9, 4-6% x5 @8-9,6-8%x6 @8-9, 4-6%x5 @8-9, 6-8%x5 @9, 4-6% x5 @9, 0-3% x5 @9, 4-6%
4x8 4x8 4x8 4x8 4x8 4x8 4x8 4x8
3xMax 3xMax 3xMax 3xMax 3xMax 3xMax 3xMax 3xMax

LV/HI MV/HI MV/MI HV/MI MV/MI MV/HI LV/HI MV/HI


x3 @9, 0-3% x1 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x2 @9, 4-6% x3 @9, 0-3% x1 @9, 4-6%
x4 @9, 0-3% x4 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x4 @9, 4-6% x4 @9, 0-3% x4 @9, 4-6%
4x8 4x8 4x8 4x8 4x8 4x8 4x8 4x8
3x15 3x15 3x15 3x15 3x15 3x15 3x15 3x15

LV/HI MV/HI HV/MI MV/MI HV/MI MV/HI LV/HI MV/HI


x4 @9, 0-3% x2 @9, 4-6% x8 @8-9, 4-6%x5 @8-9, 4-6%x5 @8-9, 6-8%x3 @9, 4-6% x4 @9, 0-3% x2 @9, 4-6%
x5 @9, 0-3% x5 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x5 @9, 4-6% x5 @9, 0-3% x5 @9, 4-6%
4x8 4x8 4x8 4x8 4x8 4x8 4x8 4x8
3xMax 3xMax 3xMax 3xMax 3xMax 3xMax 3xMax 3xMax
Week 13
Deload
LV/MI
x4 @8, 0%
x5 @8, 0%
4x5
3x10

LV/MI
x4 @8, 0%
x5 @8, 0%
4x5
3x8

LV/MI
x4 @8, 0%
x5 @8, 0%
4x5
3x10

LV/MI
x4 @8, 0%
x5 @8, 0%
4x5
3x8

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