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Strength and Development

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Think about it. You can achieve power and size in just about 14 weeks. You can increase you bench press by 25 pounds, your squat by 40 pounds, and your deadlift 45 pounds. These increases are variable from person to person, but you can do this with a program that works on your lifts and with assistance exercises that help your lifts.

You will start this program with 70 percent of you maximum(your max) for two weeks, then increase the percentage every week until the 14th week. On the 14th week you will do 3 different sets with different weight.( the last set will be 111 percent of your max)

Mondays are for squats, Wednesdays are for bench press, and deadlifts will be on Friday. After doing one lift–say squat–you will do other exercises that will assist you in your squat such as leg extensions, leg curls, leg presses and calf raises, followed by an abdominal exercise. This isn’t one of those one-time programs. You can use it again and again and again. Try this
program–it will work.

Monday:
1. Squats(see work sets)
2. Leg Extensions 3/6
Leg Presses 3/6
3. Calf Raises 3/6
4. Leg Curls 3/6
5. Ab Crunches 3/20

Wednesday:
1. Bench Press(see work sets
2. Overhead Presses 3/6
Bradford Presses 3/6(see next page for explanation)
Neck Bench Presses 3/6
3. Triceps Extensions 3/6-8
Close-Grip Bench Presses 3/5
4. Hammer Curls 3/8
5. Ab Crunches 3/20

Friday: 1. Deadlifts(see work sets)
2. Barbell Curls 3/8
Dumbell Curls 3/6-8
Concentration Curls 3/8
3. Barbell Rows 3/6
Dumbbell Rows 3/6
4. Ab Crunches 3/20

**alternate exercises that are under one number
ex. barbell rows one week, dumbbell rows another week

Bradford Press: Face the barbell on a bench. Pick up the barbell like you about to perform a overhead press. Press it above your head. Bring it down behind your head in a starting position of a behind-the- neck press. From there press it back up and back to starting position. You must do these carefully, it can damage your
head.

Weeks % of Max Sets/Reps
Week 1 70 2/10
Week 2 70 2/10
Week 3 73 2/8
Week 4 76 2/8
Week 5 79 2/5
Week 6 82 2/5
Week 7 85 2/5
Week 8 88 2/5
Week 9 91 2/3
Week 10 94 2/3
Week 11 97 2/2
Week 12 100 2/2
Week 13 104 1/1
Week 14 107 1/1
Week 15 109 1/1
Week 16 111 1/1

Strength and Development, 5.0 out of 5 based on 1 rating

6 comments

  1. I am just a little confused witg the max reps/max sets. Those will be used only for the first lift (squat, deadlift, or bench press). However, in the beginning explanation it says week 14 you will do three different sets with different weight. The last set being 111% of your max. But when I look at the sets/reps guide week 14 says 1 set of 1 rep?

    Just eant to make sure I am doing the proper amount on those main lifts before I start. Thanks much, looks awesome.

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  2. I train at home what kind of exercise can I do instead of leg press

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  3. Hi Dan,

    I would rest about 90 to 120 seconds between sets of assistance work, and as long as 3 to 5 minutes between heavy max sets if need be.

    Warmups…you’ll want to do several non-taxing warmup sets with increasing weight before squats, deadlifts and bench press. Say for example your first working set on bench is 250….I might warm up like this:

    Bar x 15
    135 x 5-10
    185 x 5
    225 x 1-3

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  4. what is the rest between set and exerise and how about warm up

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  5. Dan…you want to try and make rep/weight increases on assistance work when possible.

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  6. on assistance exercise do we increase the weight every set and

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