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Strength Training Program: Name: Phase: General Strength

This strength training program outlines a series of exercises to be completed over multiple sessions with rest periods of 60-90 seconds between sets. The core lifts included are squats, sumo deadlifts, Bulgarian split squats, and various presses and rows for the upper body. Progress is to be tracked by recording reps, weight used, and total volume for each exercise in each session.

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Amogh Pandit
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151 views3 pages

Strength Training Program: Name: Phase: General Strength

This strength training program outlines a series of exercises to be completed over multiple sessions with rest periods of 60-90 seconds between sets. The core lifts included are squats, sumo deadlifts, Bulgarian split squats, and various presses and rows for the upper body. Progress is to be tracked by recording reps, weight used, and total volume for each exercise in each session.

Uploaded by

Amogh Pandit
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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STRENGTH TRAINING PROGRAM

NAME: PHASE: GENERAL STRENGTH


REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


SQUATS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


SUMO DEADLIFTS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


BULGARIAN SPLIT SQUATS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


LEG RAISES 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


BACK EXTENSIONS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


CALF RAISES 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE!
STRENGTH TRAINING PROGRAM
NAME: PHASE: GENERAL STRENGTH
REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


BENCH PRESS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


OH PRESS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


BB ROWS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

INCLINE CLOSE GRIP Com Com Com Com


60
BENCH PRESS Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


REVERSE HYPERS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


REVERSE CRUNCHES 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE!

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