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Carlos Montoya Training ProgramFINALPDF

The document outlines Carlos Montoya's 16-week training program beginning on January 18th, 2016, focusing on increasing strength in the bench press, squat, and deadlift. The program provides detailed instructions on exercises, sets, reps, and progression over the weeks for each day of the week, which focuses on one of the three main lifts along with assistance exercises.

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phil banda
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89 views9 pages

Carlos Montoya Training ProgramFINALPDF

The document outlines Carlos Montoya's 16-week training program beginning on January 18th, 2016, focusing on increasing strength in the bench press, squat, and deadlift. The program provides detailed instructions on exercises, sets, reps, and progression over the weeks for each day of the week, which focuses on one of the three main lifts along with assistance exercises.

Uploaded by

phil banda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Carlos Montoya Training Program: March Meet

Start: January 18th 2016

ONLY BENCH BEGINS ONE WEEK IN ADVANCE


Monday work: 11th jan beginning or begin 18th and start from week 2
Light bench: 225*5 (4sets after incline)
Incline Bench: goal 330-335 double
Wk1-245*5reps 2 sets
Wk2-255*5 reps 2 sets
Wk3- 275*4reps
Wk4-285*4reps
Wk5 295*3reps
Wk-6 305*3 reps
Wk7-315*2
Wk8- 325*2
Wk9-335*2
3. side raises 3 sets 10 reps and build up
4. Front Raises 2 sets 10 reps

5. Barbell Holds 10 seconds 3 sets 495 build up


6 Machine Dips 5 sets 5 reps heavy
7. Triceps standing db tricep extension behind head 3 set*12 reps
Speed planks 10 sets 20 seconds off 20 seconds on
Glute bridges 3 sets 20 reps
Decline situps 3 sets*15reps

Squat: Goal maintain Max 525 (Tuesday)


Primary Work: 2 sets ( 4/5 mins rest)
Week 1-385*5 reps
Week 2- 395*5 reps
Week 3- 405* 5 reps
Week 4- 415*5reps
Week 5- 425*5reps (1 set)
Week 6- 435*5reps (1 set)
Week 7- 445*5reps (1 set)
Week 8- 405*5 reps (1 set)

Pause Squat: 5 sets 3 reps ( min rest)


Wk 1- 275
Wk 2-285
Wk 3-295
Wk 4-305
Wk 5-315 (3 sets 3 reps)
Wk 6-325 (3 sets 3 reps)
Wk 7-335 (3 sets 3 reps)
Wk 8-335 (3 sets 3 reps)

Hyperextensions
3 sets* 15 reps WEIGHTED increase every week

Secondary work
Leg extensions 2 sets*12 reps (heavier weights)
Leg Curls 2 sets * 12 reps (heavier weights)
Adductors 2 sets 20 reps

Abductors 2 sets 20 reps

Abdominals:
Planks- 2 sets 2:30 min
Leg raises- 3 sets 20 reps increase every week
Birdogs 2 sets 20 reps increase every week
45 pound core roatations 3 sets*12 reps
STRETCH.

WEDNESDAY: RECOVERY AND BENCH PREP


3 way Hip mobility
STRETCH an SAUNA

BENCH (Thursday) jan 21st


ROUTINE 1: HARD ROUTINEGET MANY CHANCES TO FEEL HEAVY
WEIGHT BUT NEED TO BE REALLY FOCUSED. Routine 2 is more familiar and my
recommendation. I have only given this one to youto see it and make a call.
Flat bench: Meet Goal- 402

Training Max- 390

start date- jan 14th

Wk 1 70% - 1 set 8 reps 275


80%- 2 sets 6 reps 310
Wk 2 80%- 2 sets 6 reps 310
85%- 3 sets 5 reps 330
90%- 1 set 3 reps 350
Wk 3 85%- 2 sets 5 reps 330
90% 3 sets 3 reps 350
95% 1 set 2 reps 370
Wk 4 80% 2 sets 6 reps 310
85% 1 set 4 reps 330
Wk 5 85% 2 sets 5 reps 330
90% 3 sets 3 reps 350
95% 1 set 2 reps 370
Wk 6 90% 2 sets 3 reps 350
95% 2 sets 2 reps 370
100% 2 sets 1 rep 390
Wk 7 80% 3 sets 6 reps 310

Wk 8 85% 1 set 5 reps 330


90% 3 sets 3 reps -350
95% 2 sets 2 reps- 370
Wk 9 90% 2 sets 3 reps 350
95% 3 sets 2 reps 370
100% 2 sets 1 reps 390
ROUTINE 2:
Wk 1 315*5 reps 2 sets
Wk2

325*5reps 2 sets

Wk3

335*4reps 2 sets

Wk4

345*4reps 2 sets

Wk5

370*1 1 set and 1 set 315*5

Wk6

355*3reps and 1set 325*3

Wk7 365*2reps and 1 set 335*2


Wk8 375*2reps and 1 set 345*2
Wk9 380*2reps and 1 set 355*2
***Only routine 1 or 2 is done not both. Glose grip and the rest of the exercises will be done
no matter which routine you select.

Close Grip
Wk 1: 2sets 255*5reps 2 sets
Wk 2:2sets 265*5reps 2 sets
Wk 3:2 sets 275*5reps 2 sets
Wk 4: 2 sets 285*5reps 2 sets
Wk 5: 2 sets 295*5reps 2 sets
Wk 6: 2 sets 305*5 reps and 1 set 225*5
Wk7: 2 sets 315*3reps and 1 set 265*5
WK8: 2sets 325*3 and 1 set 275*5
Wk 9: 2 sets 340*2

Seated dumbbell press


2 sets 5 reps 70 and work up

Birdogs 3 sets*10 reps


Rear Delts exercises, Pec cable Flies, and rotator cuff work
STRETCH

DEADLIFT: Primary Work


Week 1:505*5 reps 2 sets (535)
Week 2:515*5reps 1 set (600) and 1 set 505*3 reps
Week 3: 525*4 reps 1 set(598) 1 set 515*3
Week 4: 535*3 reps 1 set (596) and 1 set 525*2
Week 5: 550*1reps 1 set
Week 6: 550*3reps 1 set (609 training max) KEY 1 and 1 set 535*2
Week 7:560 *2 reps (593 MAX) and 1 set 545*2
Week 8:570*2 reps (604 MAX)
Week 9: 575*2reps (609 MAX) KEY
Primary Assistance: Speed Deadlift
1. Speed Deadlift off of 1 plate Deficits- First 3 weeks lift
385*5 reps for 3 sets
2. Weeks 4-6
405*3 reps 5 sets
3. Weeks 7-9
405*2 for 5 sets
2-3mins rest between sets.
SECONDARY ASSISTANCE:

3.DB Rows 3 sets*8reps BUILD UP (slowly lowering reps every few weeks)

4. Lat pulls 3 sets for 10 reps BUILD WEIGHT UP and 2 sets Narrow grip 10 reps

5.Seated rows 3 sets 10 reps BUILD UP (slowly lowering weights every few weeks)

ABDOMINALS
Landmines with bar and 45 pound plate 3 sets*12 reps
Sidebends 3 sets 15 reps
Planks 3 sets 1:30 on 1:30 off
-********CAN FIND TIME FOR BICEPS HERE OR AFTER SHOULDERS OR SQUAT.
3 SETS standing DB curls 8 reps
3 sets DB Hammer curls 8 reps

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