T Nation

Uga's Training


#1

Training Plan 2012-07-15
Primary Lifts
Bench Press variety
Shoulder Press variety
Squat variety
Deadlift variety

Training Progression
Week 1
3 rep test for my four primary lifts

Week 2
Training max = 3-rep max [(training cycle weeks - 1) x (5lbs -20lbs)]
Example 3-rep max for DB bench press = 55lbs, w/a 4 week cycle using 5lb increments since itâ??s dumbbells
Training max = 40lbs

Week 2:= Training max = 40lbs
Week 3:= Training max = 45lbs
Week 4:= Training max = 50lbs
Week 5:= Training max = 55lbs
Week 6:= no training
Week 7: retest 3-rep max

Training Split

Pull day
Deadlift - (MTW 40)/3, (MTW 30)/3, (MTW 20)/3, (MTW 10)/3, MTW/3, MTW/failure
Pull-ups/Pull-down
Rows
Back Isolation exercise
Biceps exercise
Stretches

Push day
Chest Isolation exercise 10-15 reps
Shoulder Press - (MTW 40)/3, (MTW 30)/3, (MTW 20)/3, (MTW 10)/3, MTW/3, MTW/failure
Bench Press - (MTW 40)/3, (MTW 30)/3, (MTW 20)/3, (MTW 10)/3, MTW/3, MTW/failure
Shoulder Isolation exercise 10-15 reps
Triceps Isolation exercise 10-15 reps
Stretches

Leg day
Squats (MTW 40)/3, (MTW 30)/3, (MTW 20)/3, (MTW 10)/3, MTW/3, MTW/failure
Hamstring exercise 5-15 reps
Quad Isolation exercise 10-15 reps
Abs exercise 5-15 reps
Stretches / foam rolling