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Week 1: Squat Bench Deadlift Weight Lbs

This document outlines a 5-day strength training program focused on squats, bench press, and deadlifts. Each day includes main lifts at progressively heavier weights and lower reps, as well as accessory exercises targeting specific muscle groups. Rest periods and stretching are also incorporated into the routine. The program follows a linear periodization model, gradually increasing the load on the primary lifts over the course of the first week.

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Arndrit Kucuku
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206 views4 pages

Week 1: Squat Bench Deadlift Weight Lbs

This document outlines a 5-day strength training program focused on squats, bench press, and deadlifts. Each day includes main lifts at progressively heavier weights and lower reps, as well as accessory exercises targeting specific muscle groups. Rest periods and stretching are also incorporated into the routine. The program follows a linear periodization model, gradually increasing the load on the primary lifts over the course of the first week.

Uploaded by

Arndrit Kucuku
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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1

SQUAT
BENCH
DEADLIFT
WEIGHT LBS

WEEK 1
Movement Sets Reps %1RM RPE LOAD
SQ Squat 1 5 50.0% - 0
SQ 1 4 60.0% - 0
SQ 1 3 70.0% - 0
SQ 4 3 75.0% - 0
DAY 1

BN Bench Press 1 5 50.0% - 0


BN 1 4 60.0% - 0
BN 1 3 70.0% - 0
BN 4 3 75.0% - 0
ACC Pecs 5 8 - - ?
ACC Front Delts 5 6 - - ?
ACC Tricepts (Standing) 5 6 - - ?
ACC Hyperextension 5 8 - - ?

Movement Sets Reps %1RM RPE LOAD


ACC Hyperextension 3 10 - - NW
DAY 2

ACC Incline DB Press 5 4 - - ?


ACC DB Flat Bench 5 6 - - ?
ACC Lats 5 8 - - ?
ACC Abs 4 10 - - ?
Stretching (15-20 minutes) - - - -

Movement Sets Reps %1RM RPE LOAD


BN 2 Sec Paused Bench Press 1 3 50.0% - 0
BN 1 3 60.0% - 0
BN 5 3 70.0% - 0
DAY 3

DL Deadlift 1 3 50.0% - 0
DL 1 3 60.0% - 0
DL 3 3 70.0% - 0
Medial Delts 5 6 - -
Triceps Pushdowns 5 8 - -
Seated Goodmorning 5 5 - -

Movement Sets Reps %1RM RPE LOAD


ACC Hyperextensions 3 10 - - NW
Y4
SQ Squat 1 5 50.0% - 0
SQ 1 4 60.0% - 0
SQ DAY 4 4 4 70.0% - 0
BN Board Press 1 3 55.0% - 0
BN 1 3 65.0% - 0
BN 1 3 75.0% - 0
BN 3 3 80.0% - 0
ACC Pecks 5 6 - - ?
ACC Biceps 5 7 - - ?
ACC Abs 3 5 - - ?

Movement Sets Reps %1RM RPE LOAD


DL Block Pull (10-15 cm below knee) 1 3 55.0% - 0
DL 1 3 65.0% - 0
DL 1 3 75.0% - 0
DL 4 2 75.0% - 0
DAY 5

BN Decline Bench Press 1 5 50.0% - 0


BN 1 5 60.0% - 0
BN 4 4 65.0% - 0
ACC Triceps (Lying) 5 8 - - ?
ACC Front Delts 5 6 - - ?
ACC Hyperextension 5 8 - - ?
Stretching (15-20 minutes) - - - -
Notes

Notes

Notes

Notes
Notes

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