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Program2 Phase3

This document provides a 4-week training program with exercises and weight progressions for each day. Day 1 focuses on squats, Day 2 on bench press, Day 3 on deadlifts, and Day 4 on incline barbell press. Each day lists the exercises, sets, reps, rest times, and weight progression over the 4 weeks. The weights increase each week with the goal of improving strength on the main lifts of squats, bench press, deadlifts, and overhead press.

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oskari koivunurmi
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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111 views1 page

Program2 Phase3

This document provides a 4-week training program with exercises and weight progressions for each day. Day 1 focuses on squats, Day 2 on bench press, Day 3 on deadlifts, and Day 4 on incline barbell press. Each day lists the exercises, sets, reps, rest times, and weight progression over the 4 weeks. The weights increase each week with the goal of improving strength on the main lifts of squats, bench press, deadlifts, and overhead press.

Uploaded by

oskari koivunurmi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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BODYWEIGHT 80 PLEASE NOTE: ENTER THE 1RM’S YOU ACHIEVED IN PROGRAM 1.

BE
CONSERVATIVE WITH YOUR 1RM SELECTION. IF THE 1RM SELECTED
GENDER Male HAD A BREAKDOWN IN TECHNIQUE OR WAS A “GRIND”, PLEASE
SELECT A LIGHTER WEIGHT. PLEASE NOTE: BE CAREFUL NOT TO
LOW BAR BACK SQUAT 1RM 100 B
ADJUST THE CELLS IN THE PHASES. IF THE WEIGHTS YOU ARE LIFTING Male
ARE TOO HEAVY, REDUCE THE WEIGHT, REMEMBER - TECHNIQUE IS
CONVENTIONAL DEADLIFT 1RM 100 B

EVERYTHING. Female
FLAT PAUSED BENCH PRESS 1RM 100 A

STANDING BARBELL OVERHEAD PRESS


1RM
100

PROGRAM 2: PHASE 3
Day 1 - Squat

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4


(2 SETS)
A Safety Bar Squat 5 6 5 Minutes 50.0 55.0 60.0 65.0
B1 1 1/4 High Bar Back Squat - Unbelted 5 3 2 - 3 Minutes 57.5 62.5 67.5 72.5
B2 Lying Leg Curl - toes down and out 5 6 2 - 3 Minutes

Day 2 - Competition Bench Press

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4


(2 SETS)
A Comp Style Spotto Press 5 6 5 Minutes 70.0 72.5 75.0 77.5
B1 Comp Style “Touch n go” 5 10 2 - 3 Minutes

B2 Band Assisted Chin Up - Pronated Grip 5 10 2 - 3 Minutes


C Cable External Rotation 3 10 (each arm) 90 Seconds

Day 3 - Deadlift
WEEK 4
Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3
(2 SETS)
A Conventional Deadlift 5 6 5 Minutes 67.5 72.5 77.5 82.5
B Romanian Deadlift 5 6 5 Minutes 45.0 50.0 55.0 60.0

Day 4 - Incline Barbell Press

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4


(2 SETS)
A1 Incline Barbell Bench Press - Paused 5 6 2-3 Minutes
A2 Chin Up - Neutral Grip - Band Assisted if 5 6 2-3 Minutes
necessary
B1 Standing Barbell Overhead Press 5 10 90 Seconds

B2 Barbell Bent Over Row 5 10 90 Seconds


C Externally Rotated Shoulder Extension 3 8 90 Seconds
DISCLAIMER: The information provided in this program has been written by AUSTRALIAN STRENGTH COACH. The information within is for educational and informational purposes
only and is not provided to diagnose, treat or relieve any health or medical conditions.
We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition
or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Strength System Online Load Calculator.
Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the
Strength System Online Load Calculator, you do so entirely at your own risk.
All content included in this “Strength System Online Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced,
stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Australian Strength Coach.

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