Get your strength level to the next level!
- Goal: building strength
- Technical complexity: difficult
- 1-Day Split
- Duration: 40 – 50 minutes
- 3 times a week
This workout plan is established for increasing basic strength level. This plan, for instance, is suitable for an experienced gym trainer who has had a break from working out.
The recommended duration of this workout plan is 3 months.
Perform the workout 3 times a week.
Workout “A”
- Squats 3×5 reps
- Bench Press 3×5 reps
- Deadlift 2×5 reps
Workout “B”
- Squats 3×5 reps
- Military Press 3×5 reps
- Clean 3×5 reps
Before each working set, complete a few warmup sets. For example, if the weight you use on a working set is 80 kg / 175 lbs when squatting, do the following sets as a warm-up:
- 10 x 20 kg / 45 lbs
- 5 x 40 kg / 90 lbs
- 3 x 60 kg / 130 lbs
whereas the working set is 3 x 5 x 80 kg / 175 lbs.
Rest 3 – 5 minutes between working sets.
The starting point of the progression trend within this program begins with you selecting a light enough weight that you are most certainly confident with at completing all of the different exercises using clean techniques. Nevertheless, after every single time you complete another workout at the gym, you slightly increase the weight. For example, increase your weight by 2.5 kg / 5 lbs after each time you bench press and deadlift and by 2.5 kg / 5 lbs after every other time for all other exercises. This rate of increase doesn’t sound like much, but even 7.5 kg / 15 lb increments within a week or two can quickly become too heavy to handle.
When the weights have become so heavy that you are unable to complete all of the 3-5 rep sets a couple of times in a row, it’s time to backtrack and use the same set weights that you had previously used a couple of weeks ago. Afterwards, you may once again start increasing the weights of your sets day by day. That way, you can top your set records more than once during the 3 month span.
Need a training diary?
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Training diary as an excel sheet and printable picture.
Training diaries as an excel sheets and printable pictures.
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