Strength V

2,000,000 تومان

A complete Sixteen week training program for intermediates and advanced lifters

Can be used to PEAK for your next strength lifting meet or simply to build a bigger squat, Bench Press, Press, and Deadlift

This is a 4-day split program. If you cannot do 4 days per week then perform this program on a 3 day week, but do not try to combine training days

Example of a 3-day week

Monday – Day 1
Wednesday- Day 2
Friday- Day 3
Monday- Day 4
Wednesday- Day 1 of Week 2
etc.

:SAMPLE

Week SIX of SIXTEEN

:Monday
Bench Press 5 x 4 @ 77% (5 sets of 4 reps)
Standing Overhead Press 3 x 8-10 @ 65%
Dips 25-50 total reps

Tuesday
Back Squat 5 x 4 @ 77%
Stiff Leg Deadlift 1 x 5, 1 x 8-10
Chins 25-50 total reps

Thursday
Standing Overhead Press 5 x 4 @ 77%
Close Grip Rack Bench Press – 1RM + 3 x 5 @ 80%
Lying Tricep Extensions 3 x 8-12

Friday
Front Squat – work up to 1RM then perform 3 x 5 @ 80% of today’s top single
Deadlifts 3 x 4 @ 77% (3 sets of 4)
Barbell Rows 3-4 x 8-12