STRENGTH PROGRAMS

ADDITIONAL STRENGTH PROGRAMMING

These programs are being provided for anyone looking to put in some extra work aside from the regular Class programming.  These programs should be done during open gym hours as to not disturb normal classes.

choose your weakness

12 Week/2x’s a week program to strengthen the shoulders and chest.  Focus is on 2 movements:  Barbell Strict Press and Bench Press.

Barbell Strict Press Bench Press
sets/reps % sets/reps %
WEEK 1
DAY 1 1×10 60% 1×5 60%
1×8 70% 1×5 70%
1×6 75% 1×5 70%
1×4 80% 1×5 70%
DAY 2 1×10 60% 1×5 60%
1×8 65% 1×5 65%
1×8 70% 1×5 70%
1×8 75% 1×5 70%
WEEK 2
DAY 1 1×10 60% 1×5 60%
1×8 65% 1×5 70%
1×6 70% 1×5 75%
1×6 75% 1×5 75%
1×6 80%
DAY 2 1×10 60% 1×5 60%
1×8 70% 1×5 65%
1×8 75% 1×5 70%
1×8 80% 1×5 70%
WEEK 3
DAY 1 1×8 65% 1×5 60%
1×8 70% 1×5 70%
1×6 80% 1×5 75%
1×6 85% 1×5 80%
DAY 2 1×10 60% 1×5 60%
1×10 65% 1×5 65%
1×8 70% 1×5 70%
1×8 75% 1×5 70%
WEEK 4
DAY 1 1×8 65% 1×5 70%
1×8 70% 1×5 75%
1×6 80% 1×5 80%
1×6 85% 1×5 85%
DAY 2 1×8 65% 1×5 60%
1×8 70% 1×5 65%
1×8 75% 1×5 70%
1×8 80% 1×5 70%
WEEK 5
DAY 1 1×8 65% 1×5 70%
1×6 75% 1×4 80%
1×4 85% 1×3 85%
1×4 90% 1×3 90%
DAY 2  1×6 65% 1×5 60%
1×6 75% 1×5 65%
1×6 80% 1×5 70%
1×6 80% 1×5 70%
WEEK 6
DAY 1 1×6 70% 1×5 65%
1×6 80% 1×4 75%
1×3 90% 1×4 80%
1×2 95% 1×4 80%
DAY 2 1×4 75% 1×5 60%
1×4 80% 1×5 65%
1×4 80% 1×5 70%
1×4 80% 1×5 70%
WEEK 7
DAY 1 1×5 70% 1×5 65%
1×5 80% 1×4 75%
1×2 85% 1×4 80%
1×3 90% 1×4 85%
1×1 100%
DAY 2 1×4 70% 1×5 60%
1×4 75% 1×5 65%
1×4 80% 1×5 70%
1×4 85% 1×5 70%
WEEK 8
DAY 1 1×5 65% 1×5 60%
1×5 70% 1×5 65%
1×5 75% 1×5 65%
1×5 80% 1×5 65%
DAY 2 2×5 65% 4×5 60%
3×5 70%
WEEK 9
DAY 1 1×5 60% 1×5 65%
1×3 70% 1×4 75%
1×2 80% 1×4 80%
1×2 90% 1×4 85%
1×1 95%
DAY 2 1×5 65% 4×5 65%
3×5 75%
WEEK 10
DAY 1 1×5 60% 1×5 60%
1×5 65% 1×5 65%
1×5 70% 1×5 70%
1×5 75% 1×5 70%
DAY 2 1×5 60% 1×5 60%
1×5 65% 1×5 65%
1×5 70% 1×5 70%
1×5 75% 1×5 70%
WEEK 11
DAY 1 1×5 60% 1×5 60%
1×3 70% 1×5 70%
1×2 80% 1×5 75%
1×2 90% 1×5 75%
1×1 95%
1×1 103%
DAY 2 1×5 60% 1×5 60%
1×5 65% 1×5 70%
1×5 70% 1×5 75%
1×5 70% 1×5 80%
WEEK 12
DAY 1 1×5 60% 1×5 65%
1×5 70% 1×5 70%
1×5 75% 1×5 75%
1×5 75%
DAY 2 1×5 60% 1×5 60%
1×5 70% 1×5 70%
1×5 75% 1×5 75%
1×5 75%

A 12 week/2x a week squat program focused on Front and Back squat strengthening.

Back Squat

Front Squat

sets / reps % sets / reps %

WEEK 1

DAY 1 1×10 60% 1×5 60%
1×8 70% 1×5 70%
1×6 75% 1×5 70%
1×4 80% 1×5 70%
DAY 2 1×10 60% 1×5 60%
1×8 65% 1×5 65%
1×8 70% 1×5 70%
1×8 75% 1×5 70%
WEEK 2
DAY 1 1×10 60% 1×5 60%
1×8 65% 1×5 70%
1×6 70% 1×5 75%
1×6 75% 1×5 75%
1×6 80%
DAY 2 1×10 60% 1×5 60%
1×8 70% 1×5 65%
1×8 75% 1×5 70%
1×8 80% 1×5 70%
WEEK 3
DAY 1 1×8 65% 1×5 60%
1×8 70% 1×5 70%
1×6 80% 1×5 75%
1×6 85% 1×5 80%
DAY 2 1×10 60% 1×5 60%
1×10 65% 1×5 65%
1×8 70% 1×5 70%
1×8 75% 1×5 70%
WEEK 4
DAY1 1×8 65% 1×5 70%
1×8 70% 1×5 75%
1×6 80% 1×5 80%
1×6 85% 1×5 85%
DAY2 1×8 65% 1×5 60%
1×8 70% 1×5 65%
1×8 75% 1×5 70%
1×8 80% 1×5 70%
WEEK 5
DAY 1 1×8 65% 1×5 70%
1×6 75% 1×4 80%
1×4 85% 1×3 85%
1×4 90% 1×3 90%
DAY 2  1×6 65% 1×5 60%
1×6 75% 1×5 65%
1×6 80% 1×5 70%
1×6 80% 1×5 70%
WEEK 6
DAY 1 1×6 70% 1×5 65%
1×6 80% 1×4 75%
1×3 90% 1×4 80%
1×2 95% 1×4 80%
DAY 2 1×4 75% 1×5 60%
1×4 80% 1×5 65%
1×4 80% 1×5 70%
1×4 80% 1×5 70%
WEEK 7
DAY 1 1×5 70% 1×5 65%
1×5 80% 1×4 75%
1×2 85% 1×4 80%
1×3 90% 1×4 85%
1×1 100%
DAY 2 1×4 70% 1×5 60%
1×4 75% 1×5 65%
1×4 80% 1×5 70%
1×4 85% 1×5 70%
WEEK 8
DAY 1 1×5 65% 1×5 60%
1×5 70% 1×5 65%
1×5 75% 1×5 65%
1×5 80% 1×5 65%
DAY 2 2×5 65% 4×5 60%
3×5 70%
WEEK 9
DAY 1 1×5 60% 1×5 65%
1×3 70% 1×4 75%
1×2 80% 1×4 80%
1×2 90% 1×4 85%
1×1 95%
DAY 2 1×5 65% 4×5 65%
3×5 75%
WEEK 10
DAY 1 1×5 60% 1×5 60%
1×5 65% 1×5 65%
1×5 70% 1×5 70%
1×5 75% 1×5 70%
DAY 2 1×5 60% 1×5 60%
1×5 65% 1×5 65%
1×5 70% 1×5 70%
1×5 75% 1×5 70%
WEEK 11
DAY 1 1×5 60% 1×5 60%
1×3 70% 1×5 70%
1×2 80% 1×5 75%
1×2 90% 1×5 75%
1×1 95%
1×1 103%
DAY 2 1×5 60% 1×5 60%
1×5 65% 1×5 70%
1×5 70% 1×5 75%
1×5 70% 1×5 80%
WEEK 12
DAY 1 1×5 60% 1×5 65%
1×5 70% 1×5 70%
1×5 75% 1×5 75%
1×5 75%
DAY 2 1×5 60% 1×5 60%
1×5 70% 1×5 70%
1×5 75% 1×5 75%
1×5 75%
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