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  • 4 Week Infinite Off-Season Squat Bench Deadlift Program

    Transféré par

    Sinclair Go
    340 vues13 pages
    This 4-week training program consists of a weekly undulating periodization of the main lifts (squat, bench press, deadlift, overhead press). Each week increases the weight and decreases the reps across 4 days with the goal of achieving a new estimated 1 rep max on the AMRAP sets. Accessory movements are included each day to support the main lifts.

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    Template KIZEN - Infinite Off Season

    Titre original

    Template KIZEN - Infinite Off Season

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    This 4-week training program consists of a weekly undulating periodization of the main lifts (squat, bench press, deadlift, overhead press). Each week increases the weight and decreases the reps across 4 days with the goal of achieving a new estimated 1 rep max on the AMRAP sets. Accessory movements are included each day to support the main lifts.

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    © All Rights Reserved
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    Signaler comme contenu inapproprié
    340 vues13 pages

    4 Week Infinite Off-Season Squat Bench Deadlift Program

    Transféré par

    Sinclair Go
    This 4-week training program consists of a weekly undulating periodization of the main lifts (squat, bench press, deadlift, overhead press). Each week increases the weight and decreases the reps across 4 days with the goal of achieving a new estimated 1 rep max on the AMRAP sets. Accessory movements are included each day to support the main lifts.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme XLSX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 13

    4 Week Infinite Off-

    Season
    Squat Bench Deadlift OHP
    Ending %s From Last Cycle 70% 70% 70.0% 70%

    WEEK 1:
    Movement Sets Reps %1RM Weight RPE
    Deadlifts 3 5 70.0% 291 -
    DAY 1

    Deadlifts 1 AMRAP 70.0% 291 -


    Squat 3 10 - 8
    Stiff Leg Deadlifts 3 10 - 8
    Barbell Rows 3 10 - 8
    Plank 3 30 sec - -

    Movement Sets Reps %1RM Weight RPE


    Face Pull 3 30 - - -
    Bench 3 5 70.0% 182 -
    DAY 2

    Bench 1 AMRAP 70.0% 182 -


    Close Grip 3 10 - - 8
    Pulldown 3 10 - - 8
    Skull Crusher 3 10 - - 8
    Hammer Curl 3 10 - - 8

    Movement Sets Reps %1RM Weight RPE


    Squat 3 5 70.0% 249 -
    DAY 3

    Squat 1 AMRAP 70.0% 249 -


    Stiff Leg 3 15 - - 8
    Barbell Row 3 15 - - 8
    Plank 3 60 sec - - -

    Movement Sets Reps %1RM Weight RPE


    Face Pull 3 30 - -
    Close Grip Bench 3 10 60.0% 156 -
    DAY 4

    Overhead Press 3 5 70.0% 112 -


    Overhead Press 1 AMRAP 70.0% 112 -
    Pulldown 3 15 - - 8
    Tricep Pushdown 3 15 - - 8
    DB Curl 3 15 - - 8

    WEEK 2:
    1
    Movement Sets Reps %1RM Weight RPE
    Deadlifts 4 5 72.5% 301 -
    DAY 1 Deadlifts 1 AMRAP 72.5% 301 -
    Squat 4 10 - 8
    Stiff Leg Deadlifts 3 10 - 8
    Barbell Rows 3 10 - 8
    Plank 3 30 sec - -

    Movement Sets Reps %1RM Weight RPE


    Face Pull 3 30 - - -
    Bench 4 5 72.5% 189 -
    DAY 2

    Bench 1 AMRAP 72.5% 189 -


    Close Grip 4 10 - - 8
    Pulldown 3 10 - - 8
    Skull Crusher 3 10 - - 8
    Hammer Curl 3 10 - - 8

    Movement Sets Reps %1RM Weight RPE


    Squat 4 5 72.5% 257 -
    DAY 3

    Squat 1 AMRAP 72.5% 257 -


    Stiff Leg 4 15 - - 8
    Barbell Row 3 15 - - 8
    Plank 3 60 sec - - -

    Movement Sets Reps %1RM Weight RPE


    Face Pull 3 30 - -
    Close Grip Bench 4 10 60.0% 156 -
    DAY 4

    Overhead Press 4 5 72.5% 116 -


    Overhead Press 1 AMRAP 72.5% 116 -
    Pulldown 3 15 - - 8
    Tricep Pushdown 3 15 - - 8
    DB Curl 3 15 - - 8

    WEEK 3:
    Movement Sets Reps %1RM Weight RPE
    Deadlifts 5 5 75.0% 311 -
    DAY 1

    Deadlifts 1 AMRAP 75.0% 311 -


    Squat 5 10 - 8
    Stiff Leg Deadlifts 3 10 - 8
    Barbell Rows 3 10 - 8
    Plank 3 30 sec - -

    Movement Sets Reps %1RM Weight RPE


    AY 2

    2
    Face Pull 3 30 - - -
    Bench 5 5 75.0% 195 -
    DAY 2 Bench 1 AMRAP 75.0% 195 -
    Close Grip 5 10 - - 8
    Pulldown 3 10 - - 8
    Skull Crusher 3 10 - - 8
    Hammer Curl 3 10 - - 8

    Movement Sets Reps %1RM Weight RPE


    Squat 5 5 75.0% 266 -
    DAY 3

    Squat 1 AMRAP 75.0% 266 -


    Stiff Leg 5 15 - - 8
    Barbell Row 3 15 - - 8
    Plank 3 60 sec - - -

    Movement Sets Reps %1RM Weight RPE


    Face Pull 3 30 - -
    Close Grip Bench 5 10 60.0% 156 -
    DAY 4

    Overhead Press 5 5 75.0% 120 -


    Overhead Press 1 AMRAP 75.0% 120 -
    Pulldown 3 15 - - 8
    Tricep Pushdown 3 15 - - 8
    DB Curl 3 15 - - 8

    WEEK 4:
    Movement Sets Reps %1RM Weight RPE
    Deadlifts 3 5 77.5% 322 -
    DAY 1

    Deadlifts 1 AMRAP 77.5% 322 -


    Squat 3 10 - 8
    Stiff Leg Deadlifts 3 10 - 8
    Barbell Rows 3 10 - 8
    Plank 3 30 sec - -

    Movement Sets Reps %1RM Weight RPE


    Face Pull 3 30 - - -
    Bench 3 5 77.5% 202 -
    DAY 2

    Bench 1 AMRAP 77.5% 202 -


    Close Grip 3 10 - - 8
    Pulldown 3 10 - - 8
    Skull Crusher 3 10 - - 8
    Hammer Curl 3 10 - - 8

    Movement Sets Reps %1RM Weight RPE


    Squat 3 5 77.5% 275 -
    DAY 3

    3
    DAY 3
    Squat 1 AMRAP 77.5% 275 -
    Stiff Leg 3 15 - - 8
    Barbell Row 3 15 - - 8
    Plank 3 60 sec - - -

    Movement Sets Reps %1RM Weight RPE


    Face Pull 3 30 - -
    Close Grip Bench 3 10 60.0% 156 -
    DAY 4

    Overhead Press 3 5 77.5% 124 -


    Overhead Press 1 AMRAP 77.5% 124 -
    Pulldown 3 15 - - 8
    Tricep Pushdown 3 15 - - 8
    DB Curl 3 15 - - 8

    4
    Lift Squat Bench Deadlift OHP
    Weight 355 260 415 160
    Reps 1 1 1 1
    1RM 355 260 415 160

    Reps AchievedEst. 1RM Journal Notes


    - -
    12 418
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    Reps AchievedEst. 1RM Journal Notes


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    8
    Notes

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    11
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    12
    Select Squat Variation Select
    Squat >7 Reps
    Front Squat 4-6 Reps
    Pause Squat <4 Reps
    Tempo Squat

    Select Bench Variation


    DB Incline
    Close Grip
    Incline Barbell
    Spoto Press

    Select Deadlift Variation


    Stiff Leg
    Pause Deadlift
    Block Pull

    Select Bench Variation Alt


    Bench
    Tempo Bench
    Close Grip Bench
    Spoto Bench

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