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  • Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps: Week 1 Monday Tuesday Friday

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    Rocco Lampone
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    This document outlines an 8-week strength training program focused on squats. Each week prescribes exercises for Monday, Tuesday and Friday with specific set and repetition schemes. The program progresses each week by increasing weight and decreasing repetitions for the main squat variations, starting with work up sets in week 1 and building to heavier singles, doubles and triples in later weeks. Accessory exercises like good mornings and abs are held constant or varied periodically to support the primary lifts.

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    DamectSquatProgram

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    This document outlines an 8-week strength training program focused on squats. Each week prescribes exercises for Monday, Tuesday and Friday with specific set and repetition schemes. The program progresses each week by increasing weight and decreasing repetitions for the main squat variations, starting with work up sets in week 1 and building to heavier singles, doubles and triples in later weeks. Accessory exercises like good mornings and abs are held constant or varied periodically to support the primary lifts.

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    199 views2 pages

    Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps: Week 1 Monday Tuesday Friday

    Uploaded by

    Rocco Lampone
    This document outlines an 8-week strength training program focused on squats. Each week prescribes exercises for Monday, Tuesday and Friday with specific set and repetition schemes. The program progresses each week by increasing weight and decreasing repetitions for the main squat variations, starting with work up sets in week 1 and building to heavier singles, doubles and triples in later weeks. Accessory exercises like good mornings and abs are held constant or varied periodically to support the primary lifts.

    Copyright:

    © All Rights Reserved
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    of 2

    WEEK 1

    MONDAY TUESDAY FRIDAY


    Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
    Back Squats Work up to a Back Squat 3x8 Pause Front Squats Work up to a heavy
    heavy double Load the bar to 70% of double
    Monday's heavy double.
    Good Mornings 2 x 20 Back Hyperextensions 3 x 10
    Abs 100 reps GHD Sit-ups 4 x 10

    WEEK 2
    MONDAY TUESDAY FRIDAY
    Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
    Back Squats Work up to a Front Squat 3x8 Pause Back Squats Work up to a
    five-rep max Load the bar to 75% of the Pause Front heavy double
    for the day Squat from Week 1. Rest no more than 2
    minutes between sets.

    Good Mornings 3x8 Back Hyperextensions 3 x 10

    Abs 100 reps GHD Sit-ups 4 x 10

    WEEK 3
    MONDAY TUESDAY FRIDAY
    Exercise Sets/Reps Exercise Sets/ Exercise Sets/Reps
    Reps
    Front Squats Work up Back Squat 3x8 Wide-stance Pause Back Squats Work up to a
    to a heavy Load the bar to 75% of the Pause Stand slightly wider than you would heavy triple
    double Back Squat from Week 2. Rest no for your back squat. The wider
    more than two minutes between stance may result in a slightly higher
    sets. than usual pause.
    Good Mornings 2 x 20 Back Hyperextensions 4x6
    Abs 100 reps GHD Sit-ups 4x6

    WEEK 4 (Deload Week)*


    MONDAY TUESDAY FRIDAY
    Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
    Back Squats 4x3 Front Squat 4x2 Back Squats 4x5
    Load the bar to 80% of your heaviest Load the bar to 70% of you heaviest
    front squat from the last three weeks. back squat from the last three weeks.

    Good Mornings 3x8 Back Hyperextensions 4x6


    Abs 100 reps GHD Sit-ups 4x6
    WEEK 5
    MONDAY TUESDAY FRIDAY
    Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
    Back Squats Work up to a Back Squat 4x4 Pause Front Squats Work up to a
    heavy triple Load the bar to 80% of Monday's heavy heavy double
    double. Rest no more than two minutes
    between sets.
    Back Squats 2x5 Front Squats 2x5
    Load the bar to 75% Load the bar to 80% of the
    of the three-rep two-rep max for the day.
    max for the day.
    Abs 100 reps Good Mornings 3 x 20

    WEEK 6
    MONDAY TUESDAY FRIDAY
    Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
    Wide Stance Back Work up Front Squats 4x4 Pause Back Squats Work up
    Squats to a heavy Load the bar to 70% of your heaviest Begin with sets of three. Increase to a heavy
    five-rep front squat from the last five weeks. Rest weight and decrease reps until you single
    no more than two minutes between sets. reach a heavy one rep for the day.
    Back Squats 2x8 Back Squats 2x5
    Load the bar to 75% Load the bar to 75% of today’s
    of the five-rep max one rep pause squat.
    for the day.
    Abs 100 reps Back Hyperextensions 4 x 10

    WEEK 7
    MONDAY TUESDAY FRIDAY
    Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
    Front Squats Work up to a Back Squats 4x5 Pause Back Squats Work up to a
    heavy single Load the bar to 75% of the heavy one-rep heavy five-rep
    pause back squat from Week 6.

    Front Squats 3x5 Back Squats 2x8


    Load the bar to 70% Load the bar to 75% of
    of the one-rep max the five-rep max of the
    for the day. day.
    Abs 100 reps

    WEEK 8
    MONDAY TUESDAY FRIDAY
    Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
    Back Squats Work up to a Front Squats 5x5 Pause Back Squats Work up to a
    heavy double Load the bar to 75% of the heavy one- heavy triple
    rep max front squat from Week 7.

    Back Squats 3x5 Back Squats 2x8


    Load the bar to 75% Load the bar to 70% of the
    of the heavy two- three-rep max for the day.
    rep max for the day.
    Abs 100 reps Good Mornings 3x8

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