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Program 1

This 5-week strength training plan from Coach Robert King focuses on barbell lifts for strength and hypertrophy. It includes 5 training days per week, with one active rest day. Each training day targets different major muscle groups using compounds lifts like squats, presses, rows and deadlifts. The plan progresses over the 5 weeks by gradually increasing weight and decreasing reps to continually challenge the body.

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slinnitt40
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31 views

Program 1

This 5-week strength training plan from Coach Robert King focuses on barbell lifts for strength and hypertrophy. It includes 5 training days per week, with one active rest day. Each training day targets different major muscle groups using compounds lifts like squats, presses, rows and deadlifts. The plan progresses over the 5 weeks by gradually increasing weight and decreasing reps to continually challenge the body.

Uploaded by

slinnitt40
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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STRENGTH TRAINING PLAN #1 Barbell Only - Primary Strength & Hypertrophy Focus

Coach: Robert King

Week 1 Week 2 Week 3 Week 4 Week 5


Day 1 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
A1. Barbell Back Squats 3 70.0% 5 4 70.0% 8 5 70.0% 5 3 75.0% 5 4 75.0% 5
B1. Barbell CG Bench Press 3 60% 8 4 60.00% 8 5 60% 8 3 65% 8 4 65% 8
B2. Barbell Bent Over Row 3 8 3 8 4 8 3 8 4 8
C1. Standing Barbell Push Press 3 8 4 8 5 8 3 10 4 10
D1. Barbell Hip Thursts 3 8 4 10 5 15 3 12 4 15
Day 2 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
A1. Bench Press 3 60% 8 3 65.00% 8 3 70% 8 4 60% 6 4 65% 6
B2. RDL Romanian Deadlift 3 8 4 8 5 8 3 8 4 8
C1 Deadlifts (light) 3 5 4 5 5 5 3 8 4 8
D2. Front Squats 3 5 4 5 5 5 3 5 4 5
Day 3 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

Active Rest / Recovery Day


Add foam rolling, mobility, Conditioning

Day 4 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
A1. Deadlifts 3 70% 5 4 70%% 5 5 70% 5 3 75% 5 4 75.00% 5
B1. Barbell Bench w Pause 3 RPE 7 5 4 RPE 7 5 5 RPE 7 5 3 RPE 8 5 4 RPE 8 6
B2 Deadstop Barbell Row 3 8 4 8 5 8 3 10 4 10
D1. Barbell Hip Thursts 3 12 4 12 5 12 3 15 4 15
Day 5 SETS WT REPS SETS REPS SETS REPS SETS REPS SETS REPS
A1. Barbell Military Press 3 8 4 8 5 8 3 10 4 10
B1. Barbell Walking Lunges 3 8 4 8 5 8 3 10 4 10
C1. Barbell Row 3 8 4 8 5 8 3 10 4 10
D1. Barbell Hip Thursts 3 8 4 8 5 8 3 10 4 10
Day 6 & 7 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Rest/Active Recovery Day

Notes:

Coach: Robert King


info@womenwholiftweights.com

Weight Training Template © 2017 by Vertex42.com

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