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Siddhart Week

The document outlines a structured training program focusing on strength development over several weeks, detailing exercises, sets, and weights for each day. It includes specific warm-up routines and deload weeks to aid recovery. The program emphasizes lower body exercises and incorporates various upper body movements to enhance overall strength.

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gaurangambresnc
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34 views5 pages

Siddhart Week

The document outlines a structured training program focusing on strength development over several weeks, detailing exercises, sets, and weights for each day. It includes specific warm-up routines and deload weeks to aid recovery. The program emphasizes lower body exercises and incorporates various upper body movements to enhance overall strength.

Uploaded by

gaurangambresnc
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Using Squat – 100kg, Bench press – 60kg, Power Clean 85kg 1Rm.

Lower body exercises are done in first two tiers every day, as Glute maximus is priority, after 3 weeks, same
exercises will be followed only order of exercises will be changed.

Day 1

Exercise Week 1 – 77% Week 2 – 80% Week 3 – 82% Week 4 – Deload


Front Squat 5 reps x 6 Sets 4 reps x 7 Sets 80 4 reps x 6 Sets 4 reps x 3 Sets 80kg
77kg kg 82kg
DB Lateral Step 5 reps x 5 Sets 4 reps x 6 Sets 4 reps x 5 Sets 4 reps x 2 Sets 20kg
up Knee 20kg DB 20kg 22.5kg
BB OH Press 5 Reps x 4 Sets 4 Reps x 5 Sets 4 Reps x 4 Sets 4 Reps x 2 Sets
40kg 42.5kg 45kg 42.5kg
Rot Landmine 5 reps x 4 Sets 77% 4 reps x 5 Sets 80% 4 reps x 4 Sets 82% 4 reps x 2 Sets 80%
split jerk
DB SA Rows 5 reps x 4 Sets 77% 4 reps x 5 Sets 80% 4 reps x 4 Sets 82% 4 reps x 2 Sets 80%
Posterior Chain – Hamstring Work
Core

Day 2

Exercise Week 1 – 77% Week 2 – 80% Week 3 – 82% Week 4 – Deload


Barbell Split 5 reps x 6 Sets 4 reps x 7 Sets 4 reps x 6 Sets 4 reps x 3 Sets 58kg
Squat 55kg 58kg 60kg
SL BB Hip Thrust 5 reps x 5 Sets 4 reps x 6 Sets 4 reps x 5 Sets 4 reps x 2 Sets 43kg
40kg 43kg 45kg
Hang Power 5 Reps x 4 Sets 4 Reps x 5 Sets 4 Reps x 4 Sets 4 Reps x 2 Sets
Clean 60kg 67.5kg 70kg 67.5kg
Pull Up weighted 5 reps x 4 Sets BW 4 reps x 5 Sets 5kg 4 reps x 4 Sets 4 reps x 2 Sets 5kg
10kg
DB Split Jerk 5 reps x 4 Sets 4 reps x 5 Sets 80% 4 reps x 4 Sets 82% 4 reps x 2 Sets 20kg
20kg each 20kg 22.5kg
Posterior Chain – Hamstring Work
Shoulder Series

Day 3

Exercise Week 1 – 77% Week 2 – 80% Week 3 – 82% Week 4 – Deload


DB Step up knee 5 reps x 6 Sets 4 reps x 7 Sets 4 reps x 6 Sets 4 reps x 3 Sets
height 22.5kg 22.5kg 25kg 22.5kg
BB Hip Thrust 5 reps x 5 Sets 4 reps x 6 Sets 4 reps x 5 Sets 4 reps x 2 Sets 95kg
90kg 95kg 100kg
Bench Press 5 Reps x 4 Sets 4 Reps x 5 Sets 4 Reps x 4 Sets 4 Reps x 2 Sets
46kg 48kg 50kg 48kg
Landmine clean 5 reps x 4 Sets 77% 4 reps x 5 Sets 80% 4 reps x 4 Sets 82% 4 reps x 2 Sets 80%
& Jerk
HK DB Shoulder 5 reps x 4 Sets 4 reps x 5 Sets 4 reps x 4 Sets 4 reps x 2 Sets
press 17.5kg 17.5kg 20kg 17.5kg
Posterior Chain – Hamstring Work
Core

BFR work
Using Squat – 100kg, Bench press – 60kg, Power Clean 85kg 1Rm.

Day 1
WU – OH Squat – 10 reps x 2 + Shoulder 2 x 2 Rounds each
Exercise Week 1 – 80% Week 2 – 82.5% Week 3 – 85% Week 4 – Deload
Power Clean 5 reps x 5 sets 4 reps x 6 sets 70kg 3 reps x 6 sets 3 reps x 3 sets
67.5kg 72.5kg 67.5kg
Pinned Back 5 reps x 4 sets 4 reps x 5 sets 3 reps x 5 sets 3 reps x 3 sets
Squat **
BB OH Shoulder 5 reps x 4 sets 4 reps x 5 sets 45kg 3 reps x 5 sets 3 reps x 3 sets
Press 42.5kg 47.5kg 42.5kg
Rot Landmine 5 reps x 3 sets 4 reps x 4 sets 3 reps x 4 sets 3 reps x 3 sets
split jerk
BB Hip Thrust 5 reps x 3 sets 95kg 4 reps x 4 sets 3 reps x 4 sets 3 reps x 3 sets 95kg
100kg 105kg
** - Pinned Squat, just below quarter squat position. Focus on concentric power generation.
Posterior Chain 1 + Core 1 x 2 Rounds

Day 2
Warmup – Hip Series + Adductor Series x 2 Rounds each
Exercise Week 1 – 80% Week 2 – 82.5% Week 3 – 85% Week 4 – Deload
Front Squat 5 reps x 5 sets 80kg 4 reps x 6 sets 82kg 3 reps x 6 sets 85kg 3 reps x 3 sets 80kg
BB Incline Bench 5 reps x 4 sets 45kg 4 reps x 5 sets 3 reps x 5 sets 50kg 3 reps x 3 sets 45kg
Press 47.5kg
Good Mornings 5 reps x 4 sets 4 reps x 5 sets 3 reps x 5 sets 3 reps x 3 sets
DB Lateral Step 5 reps x 3 sets 20kg 4 reps x 4 sets 3 reps x 4 sets 25kg 3 reps x 3 sets 20kg
up 22.5kg
Pull Up weighted 5 reps x 3 sets 5kg 4 reps x 4 sets 10kg 3 reps x 4 sets 15kg 3 reps x 3 sets 5kg
Core 1 + Shoulder 1 x 2Rounds

Day 3
WU – Shoulder 2 + Adductor Series x 2 Rounds
Exercise Week 1 – 80% Week 2 – 82.5% Week 3 – 85% Week 4 – Deload
Bench Press 5 reps x 5 sets 50kg 4 reps x 6 sets 3 reps x 6 sets 55kg 3 reps x 3 sets 50kg
52.5kg
Hang Power 5 reps x 4 sets 4 reps x 5 sets 70kg 3 reps x 5 sets 3 reps x 3 sets
Clean 67.5kg 72.5kg 67.5kg
BB Low Step up 5 reps x 4 sets 4 reps x 6 sets 3 reps x 6 sets 3 reps x 3 sets
Smith
BB Bentover 5 reps x 4 sets 45kg 4 reps x 5 sets 3 reps x 5 sets 50kg 3 reps x 3 sets 45kg
Rows 47.5kg
Landmine clean & 5 reps x 4 sets 4 reps x 6 sets 3 reps x 6 sets 3 reps x 3 sets
Jerk
Posterior Chain 2 + Core 2 x 2 Rounds
Shoulder series 1 –

Chin Up 6s Eccentric
Lateral Shoulder Raises - 15
Prone Shoulder Extension - 15

Shoulder Series 2 -
Prone Bench Y/T/W/L – 15ea
Side Lying DB ER – 15ea
ER Press cable – 10/15

Core 1 -
Lunge DB Wood Chop Slow Controlled – 12 reps
Cable WoodChop High to Low – 10 reps
Pall off with rotation – 10 reps

Core 2
Lateral Sorenson Hold + Plate press – 30/40s
Weighted Russian Twist on decline – 15ea
weighted sit up presses on decline – 15ea

Posterior Chain 1 -
Short Lever iso Hold – 45s
Bear Position Hip Extension – 15/20ea
SL Slider – 12 ea
SL Smith Machine Calf Raises – 15ea

Posterior Chain 2 -
Long Lever ISO hold – 45/60sea
SL RDL – 12 ea
SL Elevated Ham Switches – 12 ea
Cable medial Hamstring Curl – 12 ea
Seated Calf Raises - 20

Adductor Series -
Cable Hip Adduction - 15
Copenhagm Plank hold – 30/40s
Copenhagm Raises – 15 ea
Start Date – 22nd April ( Increase Max Strength )
Using Squat – 110kg, Bench press – 70kg, Power Clean 90kg 1Rm.

Day 1 – 4s Eccentric for exercise 2 & 3


WU – OH Squat – 10 reps x 2 + Shoulder 2 x 2 Rounds each
Exercise Week 1 – 80% Week 2 – 82.5% Week 3 – Week 4 – 82.5% Week 5 – 85% Week 6 –
Deload Deload
Power Clean 3 reps x 5 sets 3 reps x 5 sets 3 reps x 3 sets 3 reps x 5 sets 2 reps x 6 sets 3 x 3 sets
70kg 72.5 70kg 72.5kg 75kg
Back Squat 3 reps x 5 sets 3 reps x 5 sets 3 reps x 3 sets 3 reps x 5 sets 2 reps x 6 sets 3 reps x 3 sets
110kg 115kg 110kg 115kg 120kg
Close Grip 3 reps x 5 sets 3reps x 5 sets 3 reps x 3 sets 3 reps x 5 sets 2 reps 6 sets 3 reps x 3 sets
Bench Press 45kg 47kg 45kg 47kg 50kg

BB Hip Thrust 3 reps x 5 sets 3 reps x 5 sets 3 reps x 3 sets 3 reps 5 sets 3 reps x 5 sets 3 reps x 3 sets
120kg 125kg 100kg 125kg 130kg
BB OH 3 reps x 5 sets 3 reps x 5 sets 3 reps x 3 sets 3 reps x 5 sets 3 reps x 5 sets 3 reps x 3 sets
Shoulder press 45kg 47.5kg 45kg 47.5kg 50kg
Posterior Chain 1 + Core 1 x 2 Rounds

Day 2
Warmup – Hip Series + Adductor Series x 2 Rounds each
Exercise Week 1 – 85% Week 2 – 87.5% Week 3 – Week 4 – 87.5% Week 5 – 90% Week 6 -
Deload Deload
Front Squat 2 reps x 6 sets 2 reps x 6 sets 2 reps x 3 sets 2 x 3 set 95kg 1 rep x 6 set 3 reps x 3
92kg 95kg 90kg 1 reps x 4 set 100kg ( 12- sets 90kg
95kg(5min) 15min)
BB Incline 2 reps x 6 sets 2 reps x 6 sets 2 reps x 3 sets 2 reps x 3 set 52kg 1 rep x 6 set 3 reps x 3
Bench Press 50kg 52kg 50kg 1 rep x 4 set 55kg (10min) Sets 50kg
52kg(5min)
Hang P. Clean 2 reps x 6 sets 2 reps x 6 sets 2 reps x 3 sets 2 reps x 3 sets 1 rep x 6 set 3 reps x 3
75kg 77kg 75kg 77kg 80kg ( 12min ) sets 75kg
1 rep x 4 set 77kg
(5min)
DB Lateral 4 reps x 4 sets 4 reps x 4 sets 4 reps x 2 sets 4 reps x 4 sets 4 reps x 4 sets NIL
Step up 22.5kg 25kg 22.5kg 25kg 27.5kg

Pull Up 4 reps x 4 sets 4 reps x 4 sets 4 reps x 2 sets 4 reps x 4 sets 4 reps x 4 sets NIL
weighted 10kg 12.5-15kg 10kg 12.5-15kg 15kg
Core 1 + Shoulder 1 x 2Rounds

Day 3 – 5s Eccentric for exercise 1 & 3


WU – Shoulder 2 + Adductor Series x 2 Rounds
Exercise Week 1 – 75% Week 2 – 77.5 Week 3 – Week 4 – 80 % Week 5 – 82.5 Week 6 -
Deload Deload
Bench Press 4 reps x 6 sets 4 reps x 6 sets 4 reps x 3 sets 3 reps x 7 sets 3 reps x 7 sets 3 reps x 3 sets
52kg 55kg 50kg 55kg 57.5kg
Hang High 4 reps x 5 sets 4 reps x 5 sets 4 reps x 3 sets 3 reps x 5 sets 3 reps x 5 sets 3 reps x 3 sets
Pulls 67kg 70kg 65kg 70kg 72.5kg

DB RFESS 4 reps x 6 sets 4 reps x 6 sets 4 reps x 3 sets 3 reps x 7 sets 3 reps x 7 sets 3 reps x 3 sets
25-30kg DB 25-30kg DB 25kg 30kg DB 30kg
BB Bentover 4 reps x 6 sets 4 reps x 6 sets 4 reps x 6 sets 4 reps x 6 sets 4 reps x 6 sets 4 reps x 3 sets
Rows 42kg 45kg 40kg

BB Low Step 4 reps x 6 sets 4 reps x 6 sets 4 reps x 6 sets 4 reps x 6 sets 4 reps x 6 sets 4 reps x 3 sets
up Smith
machine
Posterior Chain 2 + Core 2 x 2 Rounds

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