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Old 06-03-2010, 08:32 AM   #2
styrkecoach
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my program.
week1 week2 week3 week4 week5
Workout A Squat 3x12 3x10 4x8 4x6 Deload
GHR 2x12 3x10 3x8 4x6
Calves 3x12 3x10 4x8 4x6
Plank/sideplank/bodysaw 3x20s 3x22s 3x25s 4x6

Workout B Benchpress 3x12 3x10 4x8 4x6 Deload
Barbellrow 3x12 3x10 4x8 4x6
Incline Dumbellpress 2x12 3x10 3x8 4x6
Dips 3x12 3x10 4x8 4x6

Workout C Deadlift 3x12 3x10 4x8 4x6
Lunges 2x12 3x10 3x8 4x6
Calves 3x12 3x10 4x8 4x6
Plank/sideplank/bodysaw 3x20s 3x22s 3x25s 4x6

Workout D Pushpress 3x12 3x10 4x8 4x6
Pullups/chins 3x12 3x10 4x8 4x6
Bicepscurl 3x12 3x10 3x8 4x6
CG benchpress 2x12 3x10 4x8 4x6


the program goes over 10 weeks.
after the deload at week 5 i start again at 12r-10-8-6r on the assistance exercises, but lower the reps at the primary exercises(squat,bench,dead,push) with 5x5.5x3.3x3.3x1 over the next 4 weeks. the delaod week 10.
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