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12 Week Program-2

The document provides a training plan over 10 weeks with exercises, sets, reps, and percentages of 1 rep max each week. In week 4, squats are performed for 4 sets of 4 reps at 85% of 1RM, with 1 squat hold at 110% of 1RM and 3 sets of pause squats at 78% of 1RM. Bench press is done for 4 sets of 6 reps at 75% of 1RM. In week 9, close grip bench press and overhead press percentages increase to the mid 80s%, while deadlifts increase to the low 90s%.

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Juliano Schwantz
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144 views

12 Week Program-2

The document provides a training plan over 10 weeks with exercises, sets, reps, and percentages of 1 rep max each week. In week 4, squats are performed for 4 sets of 4 reps at 85% of 1RM, with 1 squat hold at 110% of 1RM and 3 sets of pause squats at 78% of 1RM. Bench press is done for 4 sets of 6 reps at 75% of 1RM. In week 9, close grip bench press and overhead press percentages increase to the mid 80s%, while deadlifts increase to the low 90s%.

Uploaded by

Juliano Schwantz
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 4 9 WEEKS OUT WEEK 5

DAY 1 DAY 1
SETS REPS %1RM LOAD
SQ1 SQUAT Squat 4 6 73% 146 SQ1 SQUAT
SQUAT 1 1 85% 170 SQUAT

quads ACC Front Squat 3 6 50% 100 quads ACC


BN 1 BENCH Bench Press 4 7 69% 121.4 BN 1 BENCH
lat ACC T Row 4 8 @7RPE lat ACC
BN acc BENCH Close Grip Bench Press 3 6 @7RPE BN acc BENCH
Shoulders acc Seated Barbell Press 3 8 Shoulders acc

DAY 2 DAY 2
BN 2 BENCH Bench Press 5 4 76% 133.8 BN 2 BENCH
BN acc Incline Bench Press 3 8 63% 110.9
DL 1 DEADLIFT Deficit Deadlift 2" 3 6 65% 146 DL 1 DEADLIFT
DL 2 DEADLIFT Hiper Extensions 4 12 DL 2 DEADLIFT
lats 2 ACC Low pulley row 4 10 @7.5RPE lats 2 ACC

DAY 3 DAY 3
SQ 2 SQUAT High Bar Squat 4 10 59% 118 SQ 2 SQUAT
BN 3 BENCH Bench Press 5 5 73% 128.5 BN 3 BENCH
1 1 85% 149.6
lat Pull up 5 8
shoulders ACC Overhead Press 3 6 75% 70 shoulders ACC
dl ACC Deadlift lockouts 3 6 84% 189 dl ACC
lat ACC Bent Over Row 3 8 lat ACC

max sq 200
max bp 176
max dl 225
max ohp 93
8 WEEKS OUT WEEK 6 7 WEEKS OUT

DAY 1
SETS REPS %1RM LOAD SETS
Squat 4 6 75% 150 SQUAT SQ1 SQUAT Squat 4
Squat hold SQUAT Squat 1
Squat Hold 1 1 100% 200
Front Squat 3 6 52% 104 ACC quads ACC Front Squat 3
Bench Press 4 7 71% 125 BENCH BN 1 BENCH Bench Press 4
T Row 4 8 @8.5RPE ACC lat ACC T Row 4
Close Grip Bench Press 4 6 @8RPE BENCH BN acc BENCH Close Grip Bench Press 4
Seated Barbell Press 3 8 Shoulders acc Seated Barbell Press 3

DAY 2 DAY 2
Bench Press 5 4 78% 137 BENCH BN 2 BENCH Bench Press 5
Spoto Press 3 5 74% 130 Spoto Press 3
Deficit Deadlift 2" 3 6 67% 150 DEADLIFT DL 1 DEADLIFT Deficit Deadlift 2" 3
Pause Deadlift 3 3 67% 150 DEADLIFT DL 2 DEADLIFT Pause Deadlift 3
Low pulley row 4 10 @9RPE ACC lats 2 ACC Low pulley row 4

DAY 3 DAY 3
High Bar Squat 4 10 61% 122 SQUAT SQ 2 SQUAT High Bar Squat 4
Bench Press 5 5 75% 132 BENCH BN 3 BENCH Bench Press 5
1 1 87% 153 1
Pull up 5 8 Pull up 5
Overhead Press 3 6 77% 72 ACC shoulders ACC Overhead Press 3
Deadlift lockouts 3 6 86% 194 ACC dl ACC Deadlift lockouts 3
Bent Over Row 3 8 ACC lat ACC Bent Over Row 3
WEEK 7 6 WEEKS OUT

DAY 1
REPS %1RM LOAD SETS REPS %1RM LOAD
6 77% 154 SQ1 SQUAT Squat 4 6 79% 158
1 87% 174 SQUAT 1 1 85%
Squat Hold 1 1 105% 210
6 54% 108 quads ACC Front Squat 3 6 56% 112
7 74% 130.2 BN 1 BENCH Bench Press 4 7 76% 133.8
8 @8.5RPE lat ACC T Row 4 8 @8.5RPE
6 @8RPE BN acc BENCH Close Grip Bench Press 4 6 @8RPE
8 Seated Barbell Press 3 7

DAY 2
4 80% 140.8 BN 2 BENCH Bench Press 5 4 82% 144.3
5 76% 133.8 Spoto Press 3 5 78% 137.3
6 69% 156 DL 1 DEADLIFT Deficit Deadlift 2" 3 5 72% 162
3 69% 156 DL 2 DEADLIFT Pause Deadlift 3 3 72% 162
10 @9RPE lats 2 ACC Low pulley row 4 10 @9RPE

DAY 3
10 64% 128 SQ 2 SQUAT High Bar Squat 4 10 66% 132
5 77% 135.5 BN 3 BENCH Bench Press 5 5 79% 139
1 89% 156.6 1 1 91% 160.2
8 Pull up 5 8
6 80% 74 shoulders ACC Overhead Press 3 6 82% 76
6 88% 198 dl ACC Deadlift lockouts 3 6 90% 202.5
8 lat ACC Bent Over Row 3 6
WEEK 8 5 WEEKS OUT WEEK 9

DAY 1 DAY 1
SETS REPS %1RM LOAD
SQ1 SQUAT Squat 4 5 82% 164 SQ1 SQUAT
SQUAT Squat 1 1 92% 184 SQUAT

quads ACC Pause Squat 3 3 75% 150 quads ACC


BN 1 BENCH Bench Press 4 7 78% 136.4 BN 1 BENCH
lat ACC T Row 4 8 @8.5RPE lat ACC
BN acc BENCH Close Grip Bench Press 4 6 @8RPE BN acc BENCH
Seated Barbell Press 3 7

DAY 2 DAY 2
BN 2 BENCH Bench Press 5 4 84% 147.84 BN 2 BENCH
Board Press 3 3 90% 158.4
DL 1 DEADLIFT Deadlift 3 4 77% 173.25 DL 1 DEADLIFT
DL 2 DEADLIFT Pause Deadlift 3 3 74% 166.5 DL 2 DEADLIFT
lats 2 ACC Low pulley row 4 10 @9RPE lats 2 ACC

DAY 3 DAY 3
SQ 2 SQUAT High Bar Squat 4 10 68% 136 SQ 2 SQUAT
BN 3 BENCH Bench Press 5 5 81% 143 BN 3 BENCH
Bench Press Hold 1 1 105% 185
Pull up 5 8
shoulders ACC Overhead Press 3 5 85% 79 shoulders ACC
glutes ACC Deadlift lockouts 3 5 92% 207 glutes ACC
lat ACC Bent Over Row 3 6 lat ACC
4 WEEKS OUT WEEK 10 3 WEEKS OUT

DAY 1
SETS REPS %1RM LOAD SETS
Squat 4 4 85% 170 SQ1 SQUAT Squat 4
SQUAT Squat
Squat Hold 1 1 110% 220 Squat Hold 1
Pause Squat 3 3 78% 156 quads ACC Pause Squat 3
Bench Press 4 6 75% 132 BN 1 BENCH Bench Press 4
T Row 5 6 @8.5RPE lat ACC T Row 4
Close Grip Bench Press 5 5 @8RPE BN acc BENCH Close Grip Bench Press 5
Seated Barbell Press 3 6 Seated Barbell Press 3

DAY 2
Bench Press 5 3 86% 151 BN 2 BENCH Bench Press 4
Board Press 3 3 94% 165 Board Press 3
Deadlift 3 3 80% 180 DL 1 DEADLIFT Deadlift 4
Pause Deadlift 3 2 76% 171 DL 2 DEADLIFT
Low pulley row 4 8 @9RPE lats 2 ACC Low pulley row 4

DAY 3
High Bar Squat 4 8 71% 142 SQ 2 SQUAT High Bar Squat 3
Bench Press 4 4 83% 146 BN 3 BENCH Bench Press 4
Bench Press Hold 1 1 110% 194 Bench Press Hold 1
Pull up 5 8 Pull up 5
Overhead Press 3 4 88% 82 shoulders ACC Overhead Press 3
Deadlift lockouts 3 4 94% 212 glutes ACC Deadlift lockouts 3
Bent Over Row 3 6 lat ACC Bent Over Row 3
WEEK 11 2 WEEKS OUT

DAY 1
REPS %1RM LOAD SETS REPS %1RM LOAD
3 88% 176 SQ1 SQUAT Squat 1 2 94% 188
SQUAT Squat 2 3 91% 182
1 115% 230
2 81% 162 quads ACC
6 77% 136 BN 1 BENCH Bench Press 3 5 81% 142.6
8 @8.5RPE lat ACC T Row 4 10 @8.5RPE
5 @8RPE
6

DAY 2
2 88% 155 BN 2 BENCH Bench Press 3 3 87% 153.1
2 98% 172
2 83% 187 DL 1 DEADLIFT Deadlift 3 1 86% 193.5
Military press 3 5 @7RPE
8 @9RPE Low pulley row 3 8

DAY 3
6 74% 148 BN3 BENCH Bench Press 3 1 92% 161.9
4 85% 150 SQ SQUAT Low bar Squat 3 4 73% 145
1 115% 202
8 Pull up 3 8
3 91% 84.6
3 96% 216
6 ACC
WEEK 12 1 WEEK OUT

DAY 1
Planning SETS REPS %1RM LOAD lsRPE
Squat 1-3RM
0 Squat 1 1 85%

Bench Press 3 3 60% 105.6

DAY 2

Bench Press 1-3RM


Overhead Press 1-3RM

DAY 3
Deadlift 1-3RM
notes:
SQ MAX 200
BP MAX 176
DL MAX 225
OHP MAX 93

WEEK 1 WEEK 2

DAY 1 SETS REPS %1RM LOAD DAY 1 SETS

Squat 3 8 65% 130 Squat 4


Leg press 3 15 Leg press 4
Bench Press 3 10 63% 111 Bench Press 4
T Row 3 10 T Row 4
Close Grip Bench Press 3 10 57% 100 Close Grip Bench Press 4
DB Press 3 10 DB Press 4

DAY 2 SETS REPS %1RM LOAD DAY 2 SETS


Bench Press 3 6 70% 123 Bench Press 4
Incline Bench Press 3 10 57% 100 Incline Bench Press 4
Deficit Deadlift (4") 3 8 58% 131 Deficit Deadlift (4") 4
Hiper extensions 3 12 Hiper extensions 4
Chest Supported Row 3 10 Chest Supported Row 4
Barbel Curls 3 10 Barbel Curls 4
Triceps extensions 3 10 Triceps extensions 4

DAY 3 SETS REPS %1RM LOAD DAY 3 SETS


High Bar Squat 3 12 53% 106 High Bar Squat 4
Feet up Bench Press 3 8 60% 106 Feet up Bench Press 4
Pull up 3 10 Pull up 4
BTN Overhead Press 4 8 BTN Overhead Press 4
Stiff 3 8 47% 105 Stiff 4
DB Row 3 10 DB Row 4
WEEK 2 WEEK 3

REPS %1RM LOAD DAY 1 SETS REPS %1RM LOAD

8 67% 134 Squat 4 8 69% 138


15 Leg press 4 15
10 65% 114.4 Bench Press 4 10 67% 118
10 T Row 4 10
10 59% 103.8 Close Grip Bench Press 4 10 61% 107
10 DB Press 4 10

REPS %1RM LOAD DAY 2 SETS REPS %1RM LOAD


6 72% 126.7 Bench Press 4 6 74% 130
10 59% 103.8 Incline Bench Press 4 10 61% 107
8 60% 135 Deficit Deadlift (4") 4 8 62% 139.5
12 Hiper extensions 4 12
10 Chest Supported Row 4 10
10 Barbel Curls 4 10
10 Triceps extensions 4 10

REPS %1RM LOAD DAY 3 SETS REPS %1RM LOAD


12 55% 110 High Bar Squat 4 12 57% 114
8 63% 110 Feet up Bench Press 4 8 65% 114.4
10 Pull up 4 10
8 BTN Overhead Press 4 8
8 49% 110.3 Stiff 4 8 51% 115
10 DB Row 4 10

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