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    Strength Series 4 - Accumulation 7 - 5 X 3-5

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    denis
    Strength Series 4 - Accumulation 7 - 5 x 3-5

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Strength Series 4 - Accumulation 7 - 5 X 3-5

    Uploaded by

    denis
    1K views2 pages
    Strength Series 4 - Accumulation 7 - 5 x 3-5

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    Strength Series 4 - Accumulation 7 - 5 x 3-5

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    Strength Series 4 - Accumulation 7 - 5 x 3-5

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views2 pages

    Strength Series 4 - Accumulation 7 - 5 X 3-5

    Uploaded by

    denis
    Strength Series 4 - Accumulation 7 - 5 x 3-5

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Goal: Strength

    Phase: Accumulation 7
    Method: 5 x 3-5

    Training Matrix

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Upper Body 1 Lower Body 1 Off Upper Body 2 Lower Body 2 Off Off

    Upper Body 1 Lower Body 1 Off Upper Body 2 Lower Body 2 Off Off

    Upper Body 1 Lower Body 1 Off Upper Body 2 Lower Body 2 Off Off

    dfsdfsdfsf
    Training Program

    Upper Body 1
    A1 Press – 45 Incline – BB 5 3-5 40X0 120

    A2 Chin-Up – Medium Grip – Neutral 5 3-5 40X0 120

    B1 Press – Decline – DB 4 8-10 3010 90

    B2 Row – Seated – Close Grip – Semi-Supinated 4 8-10 3011 90

    C1 Pressdown – High Pulley – Medium – Pronated 3 12-15 3010 60

    C2 Curl – 60 Incline – DB – Neutral 3 12-15 3010 60

    Lower Body 1
    A Squat – BB 5 3-5 40X0 180

    B1 Split Squat – Bulgarian – Low Pulley 4 8-10 3110 75

    B2 Leg Curl – Lying – Neutral – Dorsiflexed 4 4/2/2 2010 75

    C1 Step-Up – Petersen – DB 4 10-12 1010 45

    C2 Goodmorning – Standing – BB 4 10-12 3010 45

    © Copyright 2018, KILO Strength Society


    Goal: Strength
    Phase: Accumulation 7
    Method: 5 x 3-5

    Upper Body 2
    A1 Dip 5 3-5 40X0 120
    A2 Pull-Up – Wide Grip – Pronated 5 3-5 40X0 120

    B1 Press – 60 Incline – DB 4 8-10 3010 75

    B2 Row – Bent-Over – DB – Arc – Neutral – One-Arm 4 8-10 3011 75

    C1 External Rotation - Sideway - Low Pulley - One-Arm 3 12-15 2011 30

    C2 Lateral Raise – Bent-Over – DB – One-Arm 3 12-15 2011 30

    Lower Body 2
    A Squat –Front – BB 5 3-5 40X0 180

    B Deadlift – Rack – BB – Below Knee – Wide Grip 5 8-10 2110 150

    C1 Calf Raise – Seated – Narrow Stance – Neutral 4 12-15 2010 45

    C2 Wood Chop – Low Pulley 4 10-12 2020 45

    © Copyright 2018, KILO Strength Society

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