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  • FBN Beast Off-Season

    Transféré par

    Thapelo Sebolai
    47 vues4 pages
    The document outlines a 12-week training program consisting of mini-cycles focused on different lifts and muscle groups. Each week includes primary exercises for different days of the week, such as squats, overhead pressing, and bench pressing. Exercises are prescribed in sets and reps with the goal of working up to a training max over multiple weeks before a deload week.

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    Fbn Beast Off-season

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    The document outlines a 12-week training program consisting of mini-cycles focused on different lifts and muscle groups. Each week includes primary exercises for different days of the week, such as squats, overhead pressing, and bench pressing. Exercises are prescribed in sets and reps with the goal of working up to a training max over multiple weeks before a deload week.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLSX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    47 vues4 pages

    FBN Beast Off-Season

    Transféré par

    Thapelo Sebolai
    The document outlines a 12-week training program consisting of mini-cycles focused on different lifts and muscle groups. Each week includes primary exercises for different days of the week, such as squats, overhead pressing, and bench pressing. Exercises are prescribed in sets and reps with the goal of working up to a training max over multiple weeks before a deload week.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLSX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 4

    Mini-Cycle 1 Monday = Squat Activation = 1) High Box Squat 2) Split Squat 3) Glute-Ham Raise 4) Reverse Hypers 5) Seated Calf

    Raise Abs Tuesday = Overhead Press Activation = 1) Standing Press 2A) Pullups 2B) Dips 3A) DB Curls 3B) Shoulders 3-way Abs Wednesday = NO LIFT Thursday = Deadlift Activation = 1) Power High Pulls (Or Snatches) 2) Snatch Grip Deadlift 3) Glute-Ham Raise 4) Hyperextensions Abs Friday = NO LIFT Saturday = Bench Press Activation = 1) Floor Press 2A) DB Shoulder Press 2B) DB Rows 3A) Triceps Pressdowns 3B) Abs Sunday = NO LIFT

    Week 1

    Week 2

    Week 3

    3 x 5 Vertical Jumps Work up to 5RM (6-10 sets) 2 x 8/leg 2 x 10 2 x 20 3 x 15

    3 x 5 24"Box Jumps Work up to 3RM (6-10 sets) 2 x 10/leg 2 x 12 2 x 20 2 x 30

    3 x 3 Top 1/2 Pin Squat Work up to 2RM (6-10 sets) 3 x 6/leg 3x8 2 x 20 4 x 10

    3 x 5 MB Push Press Work up to 5RM (6-10 sets) 3 x 10 3 x 10 2 x 12 2 x 12

    3 x 3 Top 1/2 Pin Press Work up to 3RM (6-10 sets) 3 x 11 3 x 11 3x8 3x8

    3 x 4 MB Push Press Work up to 2RM (6-10 sets) 3 x 12 3 x 12 3 x 10 3 x 10

    3 x 5 1-leg deadlift 3 x 3 @75% Work up to 5RM (6-10 sets) 2 x 20

    3 x 3 Rack Pull 3 x 3 @75% Work up to 3RM (6-10 sets) 2 x 20

    3 x 4 Broad Jump 3 x 3 @75% Work up to 2RM (6-10 sets) 2 x 20

    3 x 4 Plyo Pushups Work up to 5RM (6-10 sets) 3 x 12 3 x 12 3 x 12

    3 x 5 MB Chest Pass Work up to 3RM (6-10 sets) 3 x 10 3 x 10 3 x 10

    3 x 3 Top 1/2 Pin Press Work up to 2RM (6-10 sets) 3x8 3x8 3x8

    Week 4

    Mini-Cycle 2

    Week 5

    Week 6

    NONE Deload (3 x 5 ) @70% 1RM 2 x 6/leg (week 1 weight) 2 x 6 (week 1 weight) 2 x 20 2 x 12

    1) Low Box Squat 2) Lunges 3) Glute-Ham Raise 4) Reverse Hypers 5) Standing CR

    3 x 5 Vertical Jumps Work up to 5RM (6-10 sets) 2 x 8/leg 2 x 10 2 x 20 3 x 15

    3 x 5 24"Box Jumps Work up to 3RM (6-10 sets) 2 x 10/leg 2 x 12 2 x 20 2 x 30

    NONE Deload (3 x 5 ) @70% 1RM 2 x 10 2 x 10 2 x 10 2 x 10

    1) Push Press 2A) Pullups 2B) Dips 3A) Preacher Curls 3B) Rear-delts 3C) ABC's

    3 x 5 MB Push Press Work up to 5RM (6-10 sets) 3 x 10 3 x 10 2 x 12 2 x 12 1 x 26

    3 x 3 Top 1/2 Pin Press Work up to 3RM (6-10 sets) 3 x 11 3 x 11 3x8 3x8 1 x 26

    NONE 3 x 3 (@50%) Deload (3 x 5 ) @70% 1RM 2 x 20

    1) Hang Cleans 2) Sumo Deadlift 3) GHR 4) Hypers

    3 x 5 1-leg deadlift 3 x 3 @75% Work up to 5RM (6-10 sets) 2 x 20

    3 x 3 Rack Pull 3 x 3 @75% Work up to 3RM (6-10 sets) 2 x 20

    NONE Deload (3 x 5 ) @70% 1RM 2 x 10 2 x 10 2 x 10

    1) Bench Press 2A) Incline DB Bench Press 2B) BB Rows 3A) Floor Extensions 3B)

    3 x 4 Plyo Pushups Work up to 5RM (6-10 sets) 3 x 12 3 x 12 3 x 12

    3 x 5 MB Chest Pass Work up to 3RM (6-10 sets) 3 x 10 3 x 10 3 x 10

    Week 7

    Week 8

    Mini-Cycle 3

    Week 9

    3 x 3 Top 1/2 Pin Squat Work up to 2RM (6-10 sets) 3 x 6/leg 3x8 2 x 20 4 x 10

    NONE Deload (3 x 5 ) @70% 1RM 2 x 6/leg (week 1 weight) 2 x 6 (week 1 weight) 2 x 20 2 x 12

    1) Front Squats 2) Step-ups 3) GHR 4) Reverse Hypers 5) Leg Press CR

    3 x 5 Vertical Jumps Work up to 5RM (6-10 sets) 2 x 8/leg 2 x 10 2 x 20 3 x 15

    3 x 4 MB Push Press Work up to 2RM (6-10 sets) 3 x 12 3 x 12 3 x 10 3 x 10 1 x 26

    NONE Deload (3 x 5 ) @70% 1RM 2 x 10 2 x 10 2 x 10 2 x 10 1 x 26

    1) Push Jerk 2A) Pullups 2B) Dips 3A) BB Curls 3B) Band Pull-aparts 3C) DB Shrugs

    3 x 5 MB Push Press Work up to 5RM (6-10 sets) 3 x 10 3 x 10 2 x 12 2 x 12

    3 x 4 Broad Jump 3 x 3 @75% Work up to 2RM (6-10 sets) 2 x 20

    NONE 3 x 3 (@50%) Deload (3 x 5 ) @70% 1RM 2 x 20

    1) Snatches 2) Deadlifts 3) GHR 4) Hypers

    3 x 5 1-leg deadlift 3 x 3 @75% Work up to 5RM (6-10 sets) 2 x 20

    3 x 3 Top 1/2 Pin Press Work up to 2RM (6-10 sets) 3x8 3x8 3x8

    NONE Deload (3 x 5 ) @70% 1RM 2 x 10 2 x 10 2 x 10

    1) Pin Presses 2A) BB Shoulder Press 2B) Cable Rows 3A) OH Extensions 3B)

    3 x 4 Plyo Pushups Work up to 5RM (6-10 sets) 3 x 12 3 x 12 3 x 12

    Week 10

    Week 11

    Week 12

    3 x 5 24"Box Jumps Work up to 3RM (6-10 sets) 2 x 10/leg 2 x 12 2 x 20 2 x 30

    3 x 3 Top 1/2 Pin SquatNONE Work up to 2RM Deload (3 x 5 ) @70% 1RM (6-10 sets) 3 x 6/leg 2 x 6/leg (week 1 weight) 3x8 2 x 6 (week 1 weight) 2 x 20 2 x 20 4 x 10 2 x 12

    3 x 3 Top 1/2 Pin Press 3 x 4 MB Push Press Work up to 3RM Work up to 2RM (6-10 sets) (6-10 sets) 3 x 11 3 x 12 3 x 11 3 x 12 3x8 3 x 10 3x8 3 x 10

    NONE Deload (3 x 5 ) @70% 1RM 2 x 10 2 x 10 2 x 10 2 x 10

    3 x 3 Rack Pull 3 x 3 @75% Work up to 3RM (6-10 sets) 2 x 20

    3 x 4 Broad Jump 3 x 3 @75% Work up to 2RM (6-10 sets) 2 x 20

    NONE 3 x 3 (@50%) Deload (3 x 5 ) @70% 1RM 2 x 20

    3 x 5 MB Chest Pass Work up to 3RM (6-10 sets) 3 x 10 3 x 10 3 x 10

    3 x 3 Top 1/2 Pin Press NONE Work up to 2RM Deload (3 x 5 ) @70% 1RM (6-10 sets) 3x8 2 x 10 3x8 2 x 10 3x8 2 x 10

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