BODYBUILDING POWERLIFTING

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Transcript of BODYBUILDING POWERLIFTING

  • 7/29/2019 BODYBUILDING POWERLIFTING

    1/12

    12 week - 5/3/1 Training Programme

    Week 1 Week 2 Week 3 Week 4

    Main Lift

    Reps(Set 4 AMRAP)

    75% x5,

    80% x5,

    85% x5

    80% x3,

    85% x3,

    90% x3

    75% x5,

    85% x3,

    95% x1

    60% x5,

    65% x5,

    70% x5

    Assistance

    Repsx10-15 x10-15 x10-15 x10-15

    Main Lift SetCycle 1 1RM

    5 3 1 Deload

    Friday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Saturday Off

    Front Squats

    Weekday

    Squat

    Walking

    Lunges

    Leg

    Extensions

    Glute-Ham

    Raise

    Leg Press

    Leg Curl

    Crunches

    Choose

    3

  • 7/29/2019 BODYBUILDING POWERLIFTING

    2/12

    12 week - 5/3/1 Training Programme

    Week 1 Week 2 Week 3 Week 4

    Main Lift

    Reps(Set 4 AMRAP)

    75% x5,

    80% x5,

    85% x5

    80% x3,

    85% x3,

    90% x3

    75% x5,

    85% x3,

    95% x1

    60% x5,

    65% x5,

    70% x5

    Assistance

    Repsx10-15 x10-15 x10-15 x10-15

    Main Lift SetCycle 1 1RM

    5 3 1 DeloadWeekday

    Sunday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Inverted Row

    Deadlift

    Romanian

    Deadlift

    Dumbbell

    Row

    T-bar Row

    Isolateral

    High Row

    Pullovers

    Pull-Downs

    Choose

    3

  • 7/29/2019 BODYBUILDING POWERLIFTING

    3/12

    12 week - 5/3/1 Training Programme

    Week 1 Week 2 Week 3 Week 4

    Main Lift

    Reps(Set 4 AMRAP)

    75% x5,

    80% x5,

    85% x5

    80% x3,

    85% x3,

    90% x3

    75% x5,

    85% x3,

    95% x1

    60% x5,

    65% x5,

    70% x5

    Assistance

    Repsx10-15 x10-15 x10-15 x10-15

    Main Lift SetCycle 1 1RM

    5 3 1 DeloadWeekday

    Monday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Tuesday HIIT

    Chest Dips

    Bench Press

    Dumbbell

    Bench Press

    Incline Bench

    Press

    Decline

    Bench Press

    Push-Ups

    Cable Tricep

    Extensions

    Tricep Pull-

    Downs

    Choose

    3

  • 7/29/2019 BODYBUILDING POWERLIFTING

    4/12

    12 week - 5/3/1 Training Programme

    Week 1 Week 2 Week 3 Week 4

    Main Lift

    Reps(Set 4 AMRAP)

    75% x5,

    80% x5,

    85% x5

    80% x3,

    85% x3,

    90% x3

    75% x5,

    85% x3,

    95% x1

    60% x5,

    65% x5,

    70% x5

    Assistance

    Repsx10-15 x10-15 x10-15 x10-15

    Main Lift SetCycle 1 1RM

    5 3 1 DeloadWeekday

    Wednesday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Thursday HIIT

    Push Press

    Back Squat

    Jump Squat

    Split Squats

    Seated

    OverheadPress

    Upright Row

    Lateral Raise

    Reverse Fly

    Choose

    3

  • 7/29/2019 BODYBUILDING POWERLIFTING

    5/12

    12 week - 5/3/1 Training Programm

    Main Lift Set

    Friday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Saturday Off

    Front Squats

    Weekday

    Squat

    Walking

    Lunges

    Leg

    Extensions

    Glute-Ham

    Raise

    Leg Press

    Leg Curl

    Crunches

    Choose

    3

    Week 5 Week 6 Week 7 Week 8

    75% x5,

    80% x5,

    85% x5

    80% x3,

    85% x3,

    90% x3

    75% x5,

    85% x3,

    95% x1

    60% x5,

    65% x5,

    70% x5

    x10-15 x10-15 x10-15 x10-15

    Cycle 2

    1RM5 3 1 Deload

  • 7/29/2019 BODYBUILDING POWERLIFTING

    6/12

    12 week - 5/3/1 Training Programm

    Main Lift SetWeekday

    Sunday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Inverted Row

    Deadlift

    Romanian

    Deadlift

    Dumbbell

    Row

    T-bar Row

    Isolateral

    High Row

    Pullovers

    Pull-Downs

    Choose

    3

    Week 5 Week 6 Week 7 Week 8

    75% x5,

    80% x5,

    85% x5

    80% x3,

    85% x3,

    90% x3

    75% x5,

    85% x3,

    95% x1

    60% x5,

    65% x5,

    70% x5

    x10-15 x10-15 x10-15 x10-15

    Cycle 2

    1RM5 3 1 Deload

  • 7/29/2019 BODYBUILDING POWERLIFTING

    7/12

    12 week - 5/3/1 Training Programm

    Main Lift SetWeekday

    Monday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Tuesday HIIT

    Chest Dips

    Bench Press

    Dumbbell

    Bench Press

    Incline Bench

    Press

    Decline

    Bench Press

    Push-Ups

    Cable Tricep

    Extensions

    Tricep Pull-

    Downs

    Choose

    3

    Week 5 Week 6 Week 7 Week 8

    75% x5,

    80% x5,

    85% x5

    80% x3,

    85% x3,

    90% x3

    75% x5,

    85% x3,

    95% x1

    60% x5,

    65% x5,

    70% x5

    x10-15 x10-15 x10-15 x10-15

    Cycle 2

    1RM5 3 1 Deload

  • 7/29/2019 BODYBUILDING POWERLIFTING

    8/12

    12 week - 5/3/1 Training Programm

    Main Lift SetWeekday

    Wednesday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Thursday HIIT

    Push Press

    Back Squat

    Jump Squat

    Split Squats

    Seated

    OverheadPress

    Upright Row

    Lateral Raise

    Reverse Fly

    Choose

    3

    Week 5 Week 6 Week 7 Week 8

    75% x5,

    80% x5,

    85% x5

    80% x3,

    85% x3,

    90% x3

    75% x5,

    85% x3,

    95% x1

    60% x5,

    65% x5,

    70% x5

    x10-15 x10-15 x10-15 x10-15

    Cycle 2

    1RM5 3 1 Deload

  • 7/29/2019 BODYBUILDING POWERLIFTING

    9/12

    12 week - 5/3/1 Training Programm

    Main Lift Set

    Friday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Saturday Off

    Front Squats

    Weekday

    Squat

    Walking

    Lunges

    Leg

    Extensions

    Glute-Ham

    Raise

    Leg Press

    Leg Curl

    Crunches

    Choose

    3

    Week 9 Week 10 Week 11 Week 12

    75% x5,

    80% x5,

    85% x5

    80% x3, 85%

    x3, 90% x3

    75% x5, 85%

    x3, 95% x1

    60% x5, 65%

    x5, 70% x5

    x10-15 x10-15 x10-15 x10-15

    Cycle 3

    1RM5 3 1 Deload

  • 7/29/2019 BODYBUILDING POWERLIFTING

    10/12

    12 week - 5/3/1 Training Programm

    Main Lift SetWeekday

    Sunday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Inverted Row

    Deadlift

    Romanian

    Deadlift

    Dumbbell

    Row

    T-bar Row

    Isolateral

    High Row

    Pullovers

    Pull-Downs

    Choose

    3

    Week 9 Week 10 Week 11 Week 12

    75% x5,

    80% x5,

    85% x5

    80% x3, 85%

    x3, 90% x3

    75% x5, 85%

    x3, 95% x1

    60% x5, 65%

    x5, 70% x5

    x10-15 x10-15 x10-15 x10-15

    Cycle 3

    1RM5 3 1 Deload

  • 7/29/2019 BODYBUILDING POWERLIFTING

    11/12

    12 week - 5/3/1 Training Programm

    Main Lift SetWeekday

    Monday 1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    12

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    1

    2

    3

    4

    Tuesday HIIT

    Chest Dips

    Bench Press

    Dumbbell

    Bench Press

    Incline Bench

    Press

    Decline

    Bench Press

    Push-Ups

    Cable Tricep

    Extensions

    Tricep Pull-

    Downs

    Choose

    3

    Week 9 Week 10 Week 11 Week 12

    75% x5,

    80% x5,

    85% x5

    80% x3, 85%

    x3, 90% x3

    75% x5, 85%

    x3, 95% x1

    60% x5, 65%

    x5, 70% x5

    x10-15 x10-15 x10-15 x10-15

    Cycle 3

    1RM5 3 1 Deload

  • 7/29/2019 BODYBUILDING POWERLIFTING

    12/12

    12 week - 5/3/1 Training Programm

    Main Lift SetWeekday

    Wednesday 1

    2

    3

    4

    1

    2

    3

    4