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Agrashek TiwariThe document outlines a 6-day strength training program split into push, pull, and leg days. Day 1 focuses on paused bench press, overhead press, incline press, and tricep exercises. Day 2 targets squats, leg presses, bulgarian split squats, and abs. Day 3 is dedicated to deadlifts, rows, bench presses, and bicep work. Rest is on Day 4. Day 5 returns to pushing exercises and Day 6 emphasizes lower body movements like paused squats and leg presses. Each exercise lists sets, reps, and sample weights to use based on ratings of perceived exertion.
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Agra
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Agrashek Tiwari0 ratings0% found this document useful (0 votes)
The document outlines a 6-day strength training program split into push, pull, and leg days. Day 1 focuses on paused bench press, overhead press, incline press, and tricep exercises. Day 2 targets squats, leg presses, bulgarian split squats, and abs. Day 3 is dedicated to deadlifts, rows, bench presses, and bicep work. Rest is on Day 4. Day 5 returns to pushing exercises and Day 6 emphasizes lower body movements like paused squats and leg presses. Each exercise lists sets, reps, and sample weights to use based on ratings of perceived exertion.
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The document outlines a 6-day strength training program split into push, pull, and leg days. Day 1 focuses on paused bench press, overhead press, incline press, and tricep exercises. Day 2 targets squats, leg presses, bulgarian split squats, and abs. Day 3 is dedicated to deadlifts, rows, bench presses, and bicep work. Rest is on Day 4. Day 5 returns to pushing exercises and Day 6 emphasizes lower body movements like paused squats and leg presses. Each exercise lists sets, reps, and sample weights to use based on ratings of perceived exertion.
Copyright:
© All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online from Scribd
Download as xlsx, pdf, or txt
0 ratings0% found this document useful (0 votes)
Agra
Uploaded by
Agrashek TiwariThe document outlines a 6-day strength training program split into push, pull, and leg days. Day 1 focuses on paused bench press, overhead press, incline press, and tricep exercises. Day 2 targets squats, leg presses, bulgarian split squats, and abs. Day 3 is dedicated to deadlifts, rows, bench presses, and bicep work. Rest is on Day 4. Day 5 returns to pushing exercises and Day 6 emphasizes lower body movements like paused squats and leg presses. Each exercise lists sets, reps, and sample weights to use based on ratings of perceived exertion.
Copyright:
© All Rights Reserved
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Download as XLSX, PDF, TXT or read online from Scribd
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You are on page 1/ 15
/From calm n rage/
10 minute of DYNAMIC STRETCHES and MOBILITY work.
Do note that arms workout will interfere with your recovery!
Day 1 Sets Reps
Bench Press Paused @RPE 8 1 1 70 kg!
Bench Press Paused @RPE 5 2 6 60 kg!
Bench Press Paused (same weight) 2 7 60 kg!
Overhead Press 3 8-12 40 kg!
Incline Machine Press 3 8-12 30 kg!
Lateral Raises S/set Face Pulls 3 12 12.5 kg!
Tricep Movement of Choice 1 4 12
Tricep Movement of Choice 2 4 12
Day 2 Sets Reps
Squat @RPE 8 1 1
Squat @RPE 5 2 6
Squat (same weight) 2 7
Leg Press S/set Calf Raises 3 12
Bulgarians 3 12
Hypertensions/GHR 3 12
Abs work/Core 3 12
Day 3 Sets Reps
Deadlift @RPE 5 2 6
Deadlift (same weight) 2 7
Touch 'n Go Bench 4 12
Dumbell Row 3 12
Lat Pulldown 3 12
I-T Arm Extension on Bench 3 10-15
Bicep Movement of Choice 1 4 12
Bicep Movement of Choice 2 4 12
Day 4 Rest Sets Reps
Day 5 Sets Reps
TnG Bench/Incline Bench 3 8
Incline Dumbell Press 3 15
Barbell Row 3 8
Chest Supported Row 3 10-15
Chest Fly 3 10-15
Lat Pulldown/Pullups 3 10-15
Tricep Movement of Choice 4 12
Bicep Movement of Choice 4 12
Day 6 Sets Reps
Paused Squat (3 second) 3 5
Leg Press 3 20
Slow Romanian Deadlift 3 8
Hyperextensions 3 10-15
Leg Extensions 3 10-15
Leg Curls 3 10-15
Calf Raises 4 12
Abs Work/Core 3 12
1 2 3
10 100% 96% 92%
9.5 98% 94% 91%
9 96% 92% 89%
8.5 94% 91% 88%
8 92% 89% 86%
7.5 91% 88% 85%
7 89% 86% 84%
RPE 6.5 88% 85% 82%
Reps
4 5 6 7 8 9 10
89% 86% 84% 81% 79% 76% 74%
88% 85% 82% 80% 77% 75% 72%
86% 84% 81% 79% 76% 74% 71%
85% 82% 80% 77% 75% 72% 69%
84% 81% 79% 76% 74% 71% 68%
82% 80% 77% 75% 72% 69% 67%
81% 79% 76% 74% 71% 68% 65%
80% 77% 75% 72% 69% 67% 64%
/From calm n rage/
10 minute of DYNAMIC STRETCHES and MOBILITY work.
Do note that arms workout will interfere with your recovery!
Day 1 Sets Reps
Bench Press Paused @RPE 8 1 1
Bench Press Paused @RPE 5 1 6
Bench Press Paused (same weight) 3 7
Overhead Press 3 8-12
Incline Machine Press 3 8-12
Lateral Raises S/set Face Pulls 3 12
Tricep Movement of Choice 1 3 12
Tricep Movement of Choice 2 3 12
Day 2 Sets Reps
Squat @RPE 7 1 1
Squat @RPE 5 1 6
Squat (same weight) 3 7
Leg Press S/set Calf Raises 3 12
Bulgarians 3 12
Hypertensions/GHR 3 12
Abs work/Core 3 12
Day 3 Sets Reps
Deadlift @RPE 5 1 6
Deadlift (same weight) 3 7
Touch 'n Go Bench 4 12
Dumbell Row 3 12
Lat Pulldown 3 12
I-T Arm Extension on Bench 3 10-15
Bicep Movement of Choice 1 3 12
Bicep Movement of Choice 2 3 12
Day 4 Rest Sets Reps
Day 5 Sets Reps
TnG Bench/Incline Bench 3 8
Incline Dumbell Press 3 15
Barbell Row 3 8
Chest Supported Row 3 10-15
Chest Fly 3 10-15
Lat Pulldown/Pullups 3 10-15
Tricep Movement of Choice 3 12
Bicep Movement of Choice 3 12
Day 6 Sets Reps
Paused Squat (3 second) 3 5
Leg Press 3 20
Slow Romanian Deadlift 3 8
Hyperextensions 3 10-15
Leg Extensions 3 10-15
Leg Curls 3 10-15
Calf Raises 4 12
Abs Work/Core 3 12
/From calm n rage/
10 minute of DYNAMIC STRETCHES and MOBILITY work.
Do note that arms workout will interfere with your recovery!
Day 1 Sets Reps weights
Bench Press Paused @RPE 8 1 1 80 kg!
Bench Press Paused @RPE 5 4 7 70 kg!
Overhead Press 3 8-12 70 kg!
Incline Machine Press 3 8-12 35 kg!
Lateral Raises S/set Face Pulls 3 12 40 kg!
Tricep Movement of Choice 1 3 12
Tricep Movement of Choice 2 3 12
Day 2 Sets Reps weights
Squat @RPE 8 1 1 120 kg!
Squat @RPE 5 4 7 90 kg!
Leg Press s/set Calf Raises 3 12 110/40 kg!
Bulgarians 3 12 10+10 kg!
Hypertensions/GHR 3 12
Abs work/Core 3 12
Day 3 Sets Reps weights
Deadlift @RPE 5 4 7 130 kg!
Dumbell Row 3 12 35/40/45 kg!
Touch 'n Go Bench 4 12 60 kg!
Lat Pulldown 3 12 60 kg!
I-T Arm Extension on Bench 3 10-15 skipped
Bicep Movement of Choice 1 3 12
Bicep Movement of Choice 2 3 12
Day 4 Rest Sets Reps
Day 5 Sets Reps weights
TnG Bench/Incline Bench Press 3 8
Incline Dumbell Press 3 15
Barbell Row 3 8
Chest Supported Row 3 10-15
Chest Fly 3 10-15
Lat Pulldown/Pullups 3 10-15
Tricep Movement of Choice 3 12
Bicep Movement of Choice 3 12
Day 6 Sets Reps
Paused Squat (3 second) 3 5
Leg Press 3 20
Slow Romanian Deadlift 3 8
Hyperextensions 3 10-15
Leg Extensions 3 10-15
Leg Curls 3 10-15
Calf Raises 4 12
Abs Work/Core 3 12
/From calm n rage/
10 minute of DYNAMIC STRETCHES and MOBILITY work.
Day 1 Push Sets Reps weight
Squat @RPE 8 1 3 120 kg!
Squat @RPE 5 3 4 90 kg!
Squat (decrease 10% weight) 2 7 80 kg!
Bench Press @RPE 5 3 4 85 kg!
Bench Press (decrease 10% weight) 2 7 77.5 kg!
Incline Machine Press 2+1 Rest 12-15 45 kg!
Bulgarians 2 12-15 12.5 kg!
Tricep Movement of Choice 4 12-15 skip
Day 2 Pull Sets Reps weight
Deadlift @RPE 8 1 3 170 kg!
Deadlift @RPE 5 3 4 150 kg!
Deadlift (decrease 10% weight) 2 7 130 kg!
Barbell Row 3 10 50 kg!
Dumbell Row 3 12-15 40 kg!
Hypertensions/GHR 3 12-15 ✔️
Bicep Movement of Choice 4 12-15
Day 3 Push Sets Reps weight
2 Sec Paused Squat @RPE 6 4 5 70 kg!
2 Sec Paused Bench Press @RPE 6 4 5 60 kg!
Wide Grip Bench Press 3 12-15 60 kg!
Overhead Dumbbell Press s/set Lateral Rais 2+1 Rest 12-15 20,25,25/7.5 kg
Leg Press 4 12-15 80 kg!
Tricep Movement of Choice 4 12-15
Day 4 Pull Sets Reps weight
Paused Deadlift @RPE 5 4 5 130 kg!
Romanian Deadlift (Constant Tension) 3 12-15 80 kg!
Leg Curls 2+1 Rest 12-15 20 kg!
Meadows Row (full stretch) 2+1 Rest 12-15 25 kg!
Lat Pulldown 2+1 Rest 12-15 60 kg!
Bicep Movement of Choice 4 12-15
Day 5 Full Body Training(Neglected Muscle Groups)
Continue to Week 2
Rest Set :
Perform the last set with given number of reps. Rest for 20 seconds.
Perform AMRAP with the same weight.
/From calm n rage/
10 minute of DYNAMIC STRETCHES and MOBILITY work.
Day 1 Push Sets Reps
Err:508 1 2
Squat @RPE 5 2 4
Squat (decrease 10% weight) 3 7
Bench Press @RPE 5 2 4
Bench Press (decrease 10% weight) 4 7
Incline Machine Press 2+1 Rest 12-15
Bulgarians 2 12-15
Tricep Movement of Choice 4 12-15
Day 2 Pull Sets Reps
Deadlift @RPE 8 1 2
Deadlift @RPE 5 2 4
Deadlift (decrease 10% weight) 3 7
Barbell Row 3 8
Dumbbell Row 3 12-15
Hypertensions/GHR 3 12-15
Bicep Movement of Choice 4 12-15
Day 3 Push Sets Reps
2 Sec Paused Squat @RPE 6 4 6
2 Sec Paused Bench Press @RPE 6 4 6
Wide Grip Bench Press 3 12-15
Overhead Dumbbell Press s/set Lateral R 2+1 Rest 12-15
Leg Press 4 12-15
Tricep Movement of Choice 4 12-15
Day 4 Pull Sets Reps
Paused Deadlift @RPE 5 4 6
Romanian Deadlift (Constant Tension) 3 12-15
Leg Curls 2+1 Rest 12-15
Meadows Row (full stretch) 2+1 Rest 12-15
Lat Pulldown 2+1 Rest 12-15
Bicep Movement of Choice 4 12-15
Day 5 Full Body Training(Neglected Muscle Groups)
Continue to Week 3
Rest Set :
Perform the last set with given number of reps. Rest for 20 seconds.
Perform AMRAP with the same weight.
/From calm n rage/
10 minute of DYNAMIC STRETCHES and MOBILITY work.
Day 1 Push Sets Reps
Squat @RPE 8 1 1
Squat @RPE 5 5 6
Bench Press @RPE 5 5 6
Incline Machine Press 2+1 Rest 12-15
Bulgarians 2 12-15
Tricep Movement of Choice 4 12-15
Day 2 Pull Sets Reps
Deadlift @RPE 8 1 1
Deadlift @RPE 5 5 6
Barbell Row 3 12
Dumbbell Row 3 12-15
Hypertensions/GHR 3 12-15
Bicep Movement of Choice 4 12-15
Day 3 Push Sets Reps
2 Sec Paused Squat @RPE 6 5 5
2 Sec Paused Bench Press @RPE 6 5 5
Wide Grip Bench Press 3 12-15
Overhead Dumbbell Press s/set Lateral 2+1 Rest 12-15
Leg Press 4 12-15
Tricep Movement of Choice 4 12-15
Day 4 Pull Sets Reps
Paused Deadlift @RPE 5 5 5
Romanian Deadlift (Constant Tension) 3 12-15
Leg Curls 2+1 Rest 12-15
Meadows Row (full stretch) 2+1 Rest 12-15
Lat Pulldown 2+1 Rest 12-15
Bicep Movement of Choice 4 12-15
Day 5 Full Body Training(Neglected Muscle Groups)
Repeat Week 1 / Increase load by 2.5%
Rest Set :
Perform the last set with given number of reps. Rest for 20 seconds.
Perform AMRAP with the same weight.
/From calm n rage/
10 minute of DYNAMIC STRETCHES and MOBILITY work.
Day 1 Push Sets Reps
Squat @RPE 8 1 1
Squat @RPE 5 2 6
Bench Press @RPE 5 2 6
Incline Machine Press 1 12-15
Leg Press 1 12-15
Tricep Movement of Choice 4 12-15
Day 2 Pull Sets Reps
Block Pull 4" @RPE 8 1 1
Block Pull 4" @RPE 5 2 6
Barbell Row 1 12
Dumbbell Row 2 12-15
Hypertensions/GHR 3 12-15
Bicep Movement of Choice 4 12-15
Day 3 Push Sets Reps
2 Sec Paused Squat @RPE 6 2 5
2 Sec Paused Bench Press @RPE 6 2 5
Wide Grip Bench Press 2 12-15
Overhead Dumbbell Press 2 12-15
Static Lunges None None
Tricep Movement of Choice 4 12-15
Day 4 Pull Sets Reps
Deficit Paused Deadlift @RPE 5 2 5
Romanian Deadlift (Constant Tension) 2 12-15
Leg Curls 2 12-15
Meadows Row (full stretch) 2 12-15
Lat Pulldown 2 12-15
Bicep Movement of Choice 4 12-15
Day 5 Full Body Training(Neglected Muscle Groups)
Repeat Week 1 / Increase load by 2.5%
Rest Set :
Perform the last set with given number of reps. Rest for 20 seconds.
Perform AMRAP with the same weight.
Daily Undulating Periodization - 3Days Per Week by/Calm.n.Rage
WEEK 1 WEEK 2
Day 1 Load(%1RM) Sets Reps Load(%1RM) Sets Reps
Deadlift (Power/Speed) 70% 5 3 70% 6 3
Bench (Strength) 80% 4 4 80% 4 5
Squat (Hypertrophy) 70% 3 9 74% 3 8
Overhead Pin Press RPE 8 4 12 RPE 8 4 10
Day 2 Load(%1RM) Sets Reps Load(%1RM) Sets Reps
Bench (Power/Speed) 70% 5 3 70% 6 3
Squat (Strength) 80% 4 4 80% 4 5
Deadlift (Hypertrophy) 70% 3 9 74% 3 8
Vertical Row RPE 8 6 12 RPE 8 4 10
Day 3 Load(%1RM) Sets Reps Load(%1RM) Sets Reps
Squat (Power/Speed) 70% 5 3 70% 6 3
Deadlift (Strength) 80% 4 4 80% 4 5
Bench (Hypertrophy) 70% 3 9 74% 3 8
Horizontal Row RPE 8 6 12 RPE 8 4 10
Day 4
Neglected Muscle+40 minute cardio eg. Upper back +Arms +Abs +Light intensity cardio
How to Progress :
TRY TO ADD 1 REP EACH WEEK ON STRENGTH MOVEMENTS
TRY TO ADD 1 SET EACH WEEK ON POWER & HYPERTROPHY
y/Calm.n.Rage
WEEK 3
Load(%1RM) Sets Reps
70% 7 3
80% 4 6
77% 3 7
RPE 8 4 8
Load(%1RM) Sets Reps
70% 7 3
80% 4 6
77% 3 7
RPE 8 4 8
Load(%1RM) Sets Reps
70% 7 3
80% 4 6
77% 3 7
RPE 8 4 8
bs +Light intensity cardio
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