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Strength routine

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  • Strength routine

    3 day a week for 9 weeks with emphasis on powerlifting.

    Day #1
    Squat 6 set x 2 reps @ 80%1RM
    Benchpress 6 set x 3reps@ 80%1RM
    (Week 2 6 set x 4 reps @ 80% 1RM
    Week 3 6 set x 5 reps @ 80% 1RM
    Week 4 6 set x 6 reps @ 80% 1RM
    Week 5 5 set x 5 reps @ 85% 1RM
    Week 6 4 set x 4 reps @ 90% 1RM
    Week 7 3 set x 3 reps @ 95% 1RM
    Week 8 2 set x 2 reps @ 100% 1RM
    Week 9 1 set x 1 reps @ 105% 1RM)
    Barbell Shoulder press 5 set x 5 reps
    Clean 5 set x 3 reps
    Chin-up 5 set
    Dip 5 Set
    Hyperextension 5 set
    ab exercise e.g hanging leg rises, crunches, jack knife

    Day # 2
    Deadlift 6 set x 3 reps @ 80%1Rm
    (Week 2 6 set x 4 reps @ 80% 1RM
    Week 3 6 set x 5 reps @ 80% 1RM
    Week 4 6 set x 6 reps @ 80% 1RM
    Week 5 5 set x 5 reps @ 85% 1RM
    Week 6 4 set x 4 reps @ 90% 1RM
    Week 7 3 set x 3 reps @ 95% 1RM
    Week 8 2 set x 2 reps @ 100% 1RM
    Week 9 1 set x 1 reps @ 105% 1RM)
    Snatch 5 set x 2 reps
    Front Squat 5 set x 3 reps
    Incline Benchpress 5 set x 6 reps
    (Alternating with flat dumbell Flies every other week) 5 set x 10 reps
    Chin-up 5 set
    Dip 5 Set
    Hyperextension 5 set
    ab exercise e.g hanging leg rises, crunches, jack knife

    Day #3
    Benchpress 6 set x 2 reps @ 80%1RM
    Squat 6 set x 3reps@ 80%1RM
    (Week 2 6 set x 4 reps @ 80% 1RM
    Week 3 6 set x 5 reps @ 80% 1RM
    Week 4 6 set x 6 reps @ 80% 1RM
    Week 5 5 set x 5 reps @ 85% 1RM
    Week 6 4 set x 4 reps @ 90% 1RM
    Week 7 3 set x 3 reps @ 95% 1RM
    Week 8 2 set x 2 reps @ 100% 1RM
    Week 9 1 set x 1 reps @ 105% 1RM)
    Romanian deadlift 5 set x 5 reps
    Clean and jerk 5 set x 3 reps
    Chin-up 5 set
    Dip 5 Set
    Hyperextension 5 set
    ab exercise e.g hanging leg rises, crunches, jack knife
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