Bring Back The Strength Program

4 week program designed to break plateaus.

Full body Hybrid Three-Day Split

Day1: 1 set non priority; Priority Chest and Back
Day 2: Off
Day 3: 1 set non priority; Priority Legs, Lower Back, and Abs
Day 4: Off
Day 5: 1 set non priority; Priority Shoulders and Arms
Day 6 and 7: Off

Chart:

Strength Program

Week 1: 3 sets of 10; 70% or 12 rep max ; rest 2-3 minutes in between each work set

Week 2: 4 sets of 5; .82.5% 7 rep max rest 3-4 minutes in between each work set

Week 3: 5 sets of 3 ; .87.5% 5 rep max ; rest 3-5+ minutes in between each work set

Week 4: 8 sets of 1 ;  6rm 5rm 4rm 3rm 2rm 1rm

 

 

Monday –

1.Squat 1 set of 10 70% or 12 rep max

2.Pullups Check week

3.Bench Press Check week

4.One Arm Dumbell Row Check Week

5.Incline Bench Press Check Week  (use size program reps always)

6.E-Z Curls 1 set of  12

7.Skull Crushers 1 set of 12

8.Military Press 1 set of 10 at 70% or 12 rep Max

 

Wednesday:

 

1.Squats See Chart

1a.Optional Leg Curls – 1 set of 15

1b.Optional Leg Curls 1 set of 15

2.Deadlift / Rack Pull  see chart and form

3.Bench press 1 set of 10 70% 12 rep max

4.Pullups 1 set of 10

5.Curls 1 set of 12

6.Tricep pushdowns 1 set of 12

7.Rope Crunches ; See chart

 

Friday

 

1. Squat 1 set of 10 70% 12 rep max

2.Military Press –see chart

3.Pullups 1 set of 10 Bodyweight

4.Chinups 1 set of 10 Bodyweight

5.Benchpress 1 set of 10 70% or 12 rep max

6.Barbell Curl ; See Chart

7.Tricep Skull Crushers See Chart