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  • BBWW

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    Brian Chen
    221 views9 pages
    This document outlines a 13-week strength training program with testing in the final week. It provides the workout breakdown for each week, including exercises, sets, reps and percentages of one rep max for squats, bench press, overhead press, deadlifts and other lifts. Weights are progressively increased over the weeks using lower reps and heavier percentages as the program continues. Deload weeks with lighter weight are included after weeks 4, 8 and 12 to allow for recovery before resuming heavier training or testing maxes in week 13.

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    This document outlines a 13-week strength training program with testing in the final week. It provides the workout breakdown for each week, including exercises, sets, reps and percentages of one rep max for squats, bench press, overhead press, deadlifts and other lifts. Weights are progressively increased over the weeks using lower reps and heavier percentages as the program continues. Deload weeks with lighter weight are included after weeks 4, 8 and 12 to allow for recovery before resuming heavier training or testing maxes in week 13.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    221 views9 pages

    BBWW

    Uploaded by

    Brian Chen
    This document outlines a 13-week strength training program with testing in the final week. It provides the workout breakdown for each week, including exercises, sets, reps and percentages of one rep max for squats, bench press, overhead press, deadlifts and other lifts. Weights are progressively increased over the weeks using lower reps and heavier percentages as the program continues. Deload weeks with lighter weight are included after weeks 4, 8 and 12 to allow for recovery before resuming heavier training or testing maxes in week 13.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 9

    Maxes

    Weight

    Reps

    Prev cycle
    Projected Max

    Projected Max

    PR

    Squat

    145

    149.1429

    157

    -7.85714

    Bench
    Deadlift
    OHP

    95
    155
    60

    3
    8
    4

    100.5882
    192.4138
    65.45455

    97
    186
    62

    3.588235
    6.413793
    3.454545

    Week 1
    Lower Day
    Reps
    Squat
    Reps
    Deadlift

    3x15
    35
    2x3
    58

    Week 2
    Lower Day
    Reps
    Squat
    Reps
    Deadlift

    2x5
    38
    3x3
    58

    Week 3
    Lower Day
    Reps
    Squat
    Reps
    Deadlift

    3x8
    38
    2
    58

    Week 4
    Lower Day
    Reps
    Squat
    Reps
    Deadlift

    2x5
    38
    2
    58

    Week 5
    Lower Day
    Reps
    Squat
    Reps
    Deadlift

    2x10
    41
    2
    58

    Week 6
    Lower Day
    Reps
    Squat
    Reps

    2x5
    38
    3x3

    90
    136

    96
    136

    96
    136

    1
    62

    144

    96
    136

    1
    62

    144

    1
    66

    1
    62

    144

    1
    66

    102
    136

    96

    Deadlift

    58

    Week 7
    Lower Day
    Reps
    Squat
    Reps
    Deadlift

    2x3
    55.25
    2x3
    54

    Week 8
    Lower Day
    Reps
    Squat
    Reps
    Deadlift

    2x5
    48
    2
    58

    Week 9
    Lower Day
    Reps
    Squat
    Reps
    Deadlift

    1
    55.25
    2x3
    54

    136

    1
    58.875

    137.75

    136

    1
    62

    144

    1
    66

    152

    1+
    67.5

    130.5

    1
    58.875

    137.75

    1+
    62.5

    145

    2x3
    48

    130.5
    128

    116

    128

    2nd used
    max

    Test Max

    120

    120

    145

    88.5882353
    160
    63.4545455

    85
    155
    60

    95
    155
    60

    3rd Max
    Front
    squats
    Pause
    bench
    Deadlift
    OHP

    Upper Day
    Bench
    OHP

    3x5
    25.43529 70.87059
    2x5
    12.20909 44.41818

    Upper Day
    Bench
    OHP

    5
    16.57647 53.15294
    3x5
    13.79545 47.59091

    5
    4
    2x2
    21.0058824 62.01176 23.22059 66.44118 25.43529

    Upper Day
    Bench
    OHP

    4x5
    25.43529 70.87059
    3x5
    15.38182 50.76364

    Upper Day
    Bench
    152

    OHP

    5
    21.00588 62.01176
    3x5
    16.96818 53.93636

    5
    5 to 8
    23.2205882 66.44118 25.43529 70.87059

    Upper Day
    Bench
    152

    OHP

    5x5
    25.43529 70.87059
    3x5
    17.60273 55.20545

    Upper Day
    Bench

    8
    16.57647 53.15294
    1x5

    6
    5
    4
    21.0058824 62.01176 23.22059 66.44118 25.43529

    OHP

    18.55455 57.10909

    Upper Day
    Bench
    OHP

    6x5
    25.43529 70.87059
    1x4
    19.34773 58.69545

    Upper Day
    Bench
    155

    OHP

    2x5
    25.43529 70.87059
    1x3
    20.14091 60.28182

    2x2
    2x6
    29.8647059 79.72941 23.22059 66.44118

    Upper Day
    116

    Bench
    OHP

    2
    28
    1+
    20

    76
    60

    1
    30.375

    80.75

    1
    32.75

    85.5

    1
    35.125

    70.87059

    2x2
    27.65

    70.87059

    3
    27.65

    75.3

    6
    8
    23.22059 66.44118 21.00588 62.01176

    75.3

    4
    5
    6
    23.22059 66.44118 21.00588 62.01176 21.00588 62.01176

    90.25

    1+
    37.5

    95

    12
    16.57647 53.15294

    WEEK 1
    Monday
    Back Squat-10x5 at 60% w/
    45-60 sec
    Bench-Up to 10rm

    WEEK 2
    Back Squat-10x4 at 67.5%
    w/ 75-90 sec
    Bench-Up to 8rm

    Wednesday
    Front Squat-55/60/65/70/75%x5
    Overhead-55/65/75%x5
    Speed Deadlift-15x1 at 60%, very
    short rest

    Front -Squat60/65/70/75/80%x3
    Overhead-60/70/80%x3

    Friday
    Back Squat-Work up
    to 10rm
    Bench-5x10 at 60%

    Back Squat-Work up
    to 8rm
    Bench-5x8 at 67.5%

    Deadlift from 1 Deficit55/65/75%x5


    WEEK 3
    Back Squat-10x3 at 75% w
    105-120 sec
    Bench-Up to 5rm

    Front Squat-65x5,70x4,75x3,
    80x2,85%x1+
    Overhead-65x5, 75x3, 85%x1+
    Deadlift from 2 Blocks-Up to
    Heavy 3

    Back Squat-Work up
    to 5rm
    Bench-5x6 at 75%

    WEEK 4 (DELOAD)
    Back Squat-5x3 at 60%

    Front Squat-3x3 at 60%

    Back Squat-Walkout
    and hold 95% of goal
    max for 10 sec

    Bench-3x5 at 60%

    Overhead-3x3 at 60%

    Bench-3x5 at 65%

    WEEK 5
    Back Squat-8x5 at 65% w/ 60- Front Squat-60/67.5/75/82.5%x4 Back Squat-Work up
    75 sec
    to 8rm
    Bench-Up to 8rm
    Overhead-60/70/80%x4
    Bench-4x8 at 65%
    Speed Deadlift-12x1 at 65%, very
    short rest
    WEEK 6
    Back Squat-8x4 at 72.5% w/ Front Squat-65/72.5%x3,
    90-105 sec
    80/87.5%x2
    Bench-Up to 5rm
    Overhead-65/75/85%x2

    Back Squat-Work up
    to 5rm
    Bench-4x6 at 72.5%

    Deadlift from 1 Deficit60/70/80%x3


    WEEK 7
    Back Squat-8x3 at 80% w/
    120-135 sec
    Bench-Up to 3rm

    Front Squat-70x4, 77.5x3,


    85x2,92.5%x1+
    Overhead-70x4, 80x2, 90%x1+

    Back Squat-Work up
    to 3rm
    Bench-4x5 at 80%

    Deadlift from 2 Blocks-Up to


    Heavy 2
    WEEK 8 (DELOAD)
    Back Squat-5x3 at 65% Front Front Squat-3x3 at 65% Back
    Squat-3x3 at 65% Back Squat- Squat-Walkout and hold
    Walkout and hold

    Back Squat-Walkout
    and hold 100% of
    goal max for 10 sec

    Bench-3x5 at 65%

    Bench-3x5 at 65%

    Overhead-3x3 at 65%
    Deadlift-3x3 at 65%

    WEEK 9
    Back Squat-5x5 at 70% w/ 75- Front Squat-65/75/85%x3
    90 sec
    Bench-Up to 5rm
    Overhead-65/75/85%x3
    Speed Deadlift-9x1 at 70%, very
    short rest
    WEEK 10
    Back Squat-5x4 at 77.5% w/ Front Squat-70/80/90%x2
    105-120 sec
    Bench-Up to 3rm
    Overhead-70/80/90%x2

    Back Squat-Work up
    to 5rm
    Bench-3x5 at 70%

    Back Squat-Work up
    to 3rm
    Bench-3x4 at 77.5%

    Deadlift from 1 Deficit-65x5,


    75x3, 85%x1
    WEEK 11
    Back Squat-5x3 at 85% w/
    135-150 sec
    Bench-Up to 2rm

    WEEK 12 (DELOAD)
    Back Squat-5x3 at 70%

    Bench-3x3 at 85%

    Front Squat-75x3, 85x2, 95x1+


    Overhead-75x3, 85x2, 95%x1+
    Deadlift from 2 Blocks-Up to
    Heavy 1

    Front Squat-3x3 at 70%

    Back Squat-Walkout
    and hold 105% of
    goal max for 10 sec

    Overhead-3x3 at 70%
    Deadlift-3x3 at 70%

    Bench-3x5 at 70%

    WEEK 13 (TEST WEEK)


    Front Squat-Work up to 1rm Deadlift-Up to 1rm
    Bench-Up to 1rm

    Back Squat-Work up
    to 2rm
    Bench-3x3 at 85%

    Back Squat-Work up
    to 1rm
    Military-Up to 1rm

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