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Goal: Strength Phase: Intensification 8 Method: 7 x 1-2 Training Matrix

Goal: Strength Phase: Intensification 8 Method: 7 x 1-2

Training Matrix

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Upper Body 1

Lower Body 1

Off

Upper Body 2

Lower Body 2

Off

Off

Upper Body 1

Lower Body 1

Off

Upper Body 2

Lower Body 2

Off

Off

Upper Body 1

Lower Body 1

Off

Upper Body 2

Lower Body 2

Off

Off

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Training Program

Upper Body 1

A1

Overhead Press Standing BB

7

1-2

40X0

120

A2

Chin-Up Close Supinated

7

1-2

40X0

120

B1

Press Flat BB Close Grip

3

4-6

3010

90

B2

Row Seated Medium Grip Neutral

3

4-6

3011

90

C1

Triceps Extension Flat Medium Grip Parallel Bar

3

6-8

3010

60

C2

Curl Standing DB Offset Grip

3

6-8

3010

60

Lower Body 1

 

A

Squat BB

7

1-2

40X0

240

B

Squat Quad Safety Bar

4

4-6

4010

180

C1

Step-Up Triple Jumper

3

6-8

1010

45

C2

Reverse Hyper Feet Wide

3

6-8

3010

45

© Copyright 2018, KILO Strength Society

Upper Body 2 Goal: Strength Phase: Intensification 8 Method: 7 x 1-2 A1 Bench Press

Upper Body 2

Goal: Strength Phase: Intensification 8 Method: 7 x 1-2

A1

Bench Press Flat BB

7

1-2

40X0

120

A2

Chin-Up Medium Grip Neutral

7

1-2

40X0

120

B1

Press Seated DB

3

4-6

3010

90

B2

Pulldown Lean 45Wide Grip Pronated

3

4-6

3011

90

C1

External Rotation Muscle Snatch Seated DB

3

6-8

3010

60

C2

Trap 3 Prone 15Incline DB

3

6-8

2011

60

Lower Body 2

 

A

Deadlift BB

7

1-2

41X0

240

B1

Lunge Drop Alternating DB

3

4-6

2010

90

B2

Glute Ham Raise Hip Extension

3

4-6

4010

90

C1

Calf Raise Standing Medium Stance Feet Neutral

3

6-8

2210

60

C2

Ab Roll-Out

3

10-12

2020

60

© Copyright 2018, KILO Strength Society