Scribd
Upload
415 views4 pages

LarryWheelsHybridUSOpenPrep Phase 3

This document outlines a 4-week training program consisting of 6 days of lifting per week. Each day focuses on different lifts for the main muscle groups. The program progresses each week by increasing sets, reps, or weight depending on the exercise. Auxiliary exercises are also included to support the main lifts and target weaker areas. Rest periods and set/rep schemes change each week to continually challenge the lifter over the 4-week cycle.

Uploaded by

tiago peixe
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
415 views4 pages

LarryWheelsHybridUSOpenPrep Phase 3

This document outlines a 4-week training program consisting of 6 days of lifting per week. Each day focuses on different lifts for the main muscle groups. The program progresses each week by increasing sets, reps, or weight depending on the exercise. Auxiliary exercises are also included to support the main lifts and target weaker areas. Rest periods and set/rep schemes change each week to continually challenge the lifter over the 4-week cycle.

Uploaded by

tiago peixe
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

PL/FL/SP

BB/DB
P3 Day 1 & 2 Date
A1 M) Squat- week 1 5x3 at 82-87% week 2-DE 8x2 SSB Squat w/ Chains Speed 55-65%
Wk 3 Speed Squat with Chains 5x3 65% 3x2 70,75, 80% Wk 4 3RM 90-93% go for PR
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
1
2
3
4
A1 E) SSB 3ct Pause Squat week 3x6 55% week 2- 2x8 50% week 3 4x5 60% week 4 1x8 50%
B1 E) Finish workout with Calf raises 100 total reps
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
A1 ) Step Ups week 1- 3 x 6, week 2- 2 x 8 week 3 4x5 week 4 1x10
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
A2) 45 Degree Back Ext with Pause- week 1- 3 x 15, week 2- 2 x 20, week 3 4x12, week 4 1x25
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*B1) Hip Cirlce Seated Abduction/Ext. Rot. 3ct pause - wk 1- 3x 8, wk 2- 2 x 10 wk 3 4x8 wk 4 1x12
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*B2) Lying Leg Curls - week 1- 3 x 15, week 2- 2 x 10 week 3 4x10 week 4 1x25
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
Notes*
1. Use wraps weeks 1, 3, 4 keep wraps loose for week 1 work on form
week 3 wrap up for last 2 sets
week 4 wrap up for last warm up and work set
IF you compete in knee wraps apply notes for weeks 1, 3 and 4 otherwise use sleeves
P3 Day 3 Date
A1 M) Bench Long Pause 3ct Pause - week 1-5x3 82-87% week 2- Duffalo 8x3 vs chains 55-60%
Wk 3 Bench with Chains 5x3 65% 3x2 70,75,80% Wk 4 3RM comp pause 90-93% go for PR
(Advanced can use Bands on Speed Day)
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
1
2
3
4
B1 M) BB/DB 3ct Pause Low Spotto week 1- 2x 8, week 2- 3 x 6 week 3 4x5 Week 4 2x10
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
A1) Chin Up or Band/Cable Pull Down/Row - week 1- 2 x 8, week 2- 3 x 12, week 3 4x10 week 4 1x20
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
A2) Dlb FB/DB OHP - week 1- 2 x 8, week 2- 3 x 12 week 3 4x6 week 4 1x10
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*B1) Seated Curls slow eccentric week 1- 2 x 8, week 2- 3 x 10 week 3 4x8 week 4 1x20
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*B2) DB/KB Floor Dead Stop Triceps week 1- 2 x 15, week 2- 3 x 12 week 3 4x10 Week 4 1x20
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
Notes*
Training max for bench
P3 Day 4 & 5 Date (advanced can use bands on speed days)
A1 M) Deadlift - week 1-3RM 93% go for PR week 2 Dead w/ chains 5x3 60% , 3x2 70%
week 3 Reverse Band Dead Max Triple 100% week 4 Dead with chains 6x2 65% , 2x1 75%
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
1
2
3
4
A1 E) Block Pulls wk 1- 3x 6, 65% wk 2- 2x 8 60% wk 3 4x5 70% wk wk 4 1x8 55%
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
use 1
straps 2
3
4
A1) Barbell Row wk 1-3 x 8 55%, wk 2- 2 x 12 45% Wk 3 4x10 50% Wk 4 1x12 40%
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
A2)Banded TKE Sissy squat Combo - week 1- 2 x 8, week 2- 3 x 12, week 3 4x10 week 4 1x20
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*B1) Suit Case Holds week 1- 3 x :15 , week 2- 2 x :20 per side week 3 4x:15 week 4 1x :25
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
**B2) Chin Ups week 1- 3 x 8, week 2- 2 x 12, week 3 4x6 week 4 1x15
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
Notes*
Training max for Deads
Use Training max bench to estimate rowing weights and keep form strict
P3 Day 6 Date (advanced can use bands on speed days)
A1 M) Incline Press - wk 1- 3x 6, 70% wk 2- 2x 8 65% wk 3 4x5 74% wk wk 4 1x8 55%

WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
1
2
3
4
B1 M) Seated Ovehead Press wk 1- 3x 6, 55% wk 2- 2x 8 50% wk 3 4x5 60% wk wk 4 1x8 45%
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
A1 E) DB floor press wk 1-3 x 8 , wk 2- 2 x 12 Wk 3 4x10 Wk 4 1x12
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
A2 E) seated DB curls - week 1- 2 x 8, week 2- 3 x 12, week 3 4x10 week 4 1x20
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
*B1 E) Side Raise Holds week 1- 3 x :15 , week 2- 2 x :20 week 3 4x:15 week 4 1x :25
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
**B2 E) DB triceps week 1- 3 x 8, week 2- 2 x 12, week 3 4x6 week 4 1x15
WeekSets Reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1
2
3
4
Notes*
Estimate off bench training max but always leave 2-3 reps in tank on this day

You might also like