Training: The strength program

This is the first training program I will be using. It is a 10 week strength program.

Monday
Strict Press
Back Squat

Tuesday
Rest Day

Wednesday
Bench Press
Deadlift

Thursday
Rest Day

Friday
Weighted Pull Ups
Front Squat


Saturday
Rest Day

Sunday
Rest Day


Warm up sets (Sets/Reps adjusted as weeks progress to reduce fatigue)
1x5 @ 30% of 1RM
1x4 @ 45% of 1RM
1x4 @ 60% of 1RM
1x3 @ 70% of 1RM


Week 1: Working Sets 6x3 @ 80% of 1RM
Week 2: Working Sets 6x3 @ 80% of 1RM
Week 3: Working Sets 5x4 @ 80% of 1RM
Week 4: Working Sets 5x4 @ 80% of 1RM
Week 5: Working Sets 5x5 @ 80% of 1RM
Week 6: Working Sets 5x5 @ 80% of 1RM
Week 7: Working Sets 4x4 @ 85% of 1RM
Week 8: Working Sets 3x3 @ 90% of 1RM
Week 9: Working Sets 3x2 @ 95% of 1RM
Week 10: Working Sets 1x1 @ 100% of 1RM