 |
| |
| Weeks 1 – 4 (Sets x Reps) |
Weeks 5 – 8 (Sets x Reps) |
Weeks 9 – 12 (Sets x Reps) |
|
|---|---|---|---|
| Days 1/3 | |||
| Power Clean | |||
| Bench Press | 4 x 8 – 10 | 4 x 6 - 8 | 5 x 4 – 6 |
| Incline Bench press | 3 x 8 – 10 | 3 x 6 - 8 | 4 x 4 – 6 |
| Incline Fly | 3 x 8 – 10 | 3 x 6 – 8 | - |
| Hang Pulls (Clean grip) | 4 x 6 – 8 | - | - |
| Push Press | - | 4 x 4 – 6 | 5 x 3 – 5 |
| High Pulls (Snatch grip) | - | 3 x 4 - 6 | 4 x 3 – 5 |
| Seated Shoulder Press | 4 x 8 – 10 | - | - |
| Power dumbbell Shrugs | 3 x 6 – 8 | - | - |
| Dumbbell Front Raise | - | 3 x 6 - 8 | - |
| Lateral Raises | 3 x 8 – 10 | - | - |
| Triceps Pushdowns | 3 x 8 – 10 | 3 x 6 – 8 | - |
| Triceps Dumbbell Extensions | 3 x 8 – 10 | 3 x 6 - 8 | 4 x 6 – 8 |
| Trunk and Abdominal Routine | 2 x 10 | 3 x 10 | 4 x 10 |
| Days 2/4 | |||
| Squat | 4 x 8 – 10 | 4 x 6 – 8 | 5 x 4 – 6 |
| Power snatch | - | - | 4 x 3 - 5 |
| Dead Lift | 4 x 8 – 10 | 3 x 6 - 8 | 4 x 4 – 6 |
| Leg Extensions | 3 x 8 – 10 | - | - |
| Leg Curls | 3 x 8 – 10 | 3 x 6 – 8 | 3 x 6 – 8 |
| Standing Calf Raises | 3 x 8 – 10 | 3 x 6 – 8 | 3 x 6 – 8 |
| Lat Pulldown | 4 x 8 – 10 | 4 x 6 – 8 | 4 x 4 – 6 |
| Seated Row | 4 x 8 – 10 | 4 x 6 – 8 | 4 x 4 – 6 |
| Hammer Curls | 3 x 8 – 10 | 3 x 6 – 8 | 4 x 6 - 8 |
| Dumbbell Biceps Curls | 3 x 8 – 10 | 3 x 6 – 8 | - |
| Trunk and Abdominal Routine | 2 x 10 | 3 x 10 | 4 x 10 |