Squat 330
Competition Raw Bench 285
Deadlift 350
Close Grip Bench 245
2 sec Pause Bench 275
Front Squat 225
Pause Squat 295
width grip deadlift 185
Rack Pull 360
Increment 5
Warm up: Week 1
Joint mobility->ankles, hip, shoulder, thoracic spine
Cool down:
stretching->hamsting, glute, shoulder, chest, lat
Bad day
It is ok to do 1-2 less set pre exercise and reduce the
weight up to 10%, but stay in the same reps range. Week 2
Good day
It is ok to do 1-2 more set pre exercise and increase
the weight up to 10%but stay in the same reps range.
Rest time & Workout Duration
Rest time should be < 3mins, workout duration
should be < 2hours
Week 3
Expectation
2-10% increase in main lift, if not, there may be some
weaknesses in your lift, go to intermediate program
Week 4
Week 4
Week 5
Week 6
Week 7
Hung Sir Beginner program
Day #1 Day #3
Exercise Sets x Reps Weight Exercise Sets x Reps
Squat 6x4 230 Front Squat 3x6
Close Grip Bench 4x5 170 2 sec Pause Bench 6x3
Width grip deadlift 5x3 130 Deadlift 6x4
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
Squat 6x3 250 Front Squat 4x5
Close Grip Bench 5x4 185 2 sec Pause Bench 5x3
Width grip deadlift 4x5 140 Deadlift 6x3
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
Squat 6x5 215 Front Squat 5x5
Close Grip Bench 6x6 160 2 sec Pause Bench 5x5
Width grip deadlift 3x7 120 Deadlift 5x5
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
Squat 5x4 265 Front Squat 4x4
Close Grip Bench 3x6 195 2 sec Pause Bench 5x3
Width grip deadlift 5x3 150 Deadlift 4x4
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
Squat 6x4 250 Front Squat 4x5
Close Grip Bench 4x5 185 2 sec Pause Bench 4x5
Width grip deadlift 4x6 140 Deadlift 6x4
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
Squat 3x3 280 Front Squat 4x3
Close Grip Bench 3x5 210 2 sec Pause Bench 5x3
Width grip deadlift 6x2 155 Deadlift 3x3
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
Squat 6x5 230 Front Squat 5x5
Close Grip Bench 6x6 170 2 sec Pause Bench 5x5
Width grip deadlift 3x7 130 Deadlift 5x5
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
ogram
#3 Day #5
Weight Exercise Sets x Reps Weight Volume
160 Pause Squat 6x3 205 Day 1
10870
195 Competition Raw Ben 6x4 200 Day 2
12270
245 Rack Pull 3x5 250 Day 3
12240
Core 5x10 Total
Upper back 50 Total Reps 35380
170 Pause Squat 5x3 220 Day 1
11000
205 Competition Raw Ben 6x3 215 Day 2
11245
265 Rack Pull 4x4 270 Day 3
11490
Core 5x10 Total
Upper back 50 Total Reps 33735
145 Pause Squat 5x5 190 Day 1
14730
180 Competition Raw Ben 6x5 185 Day 2
13875
230 Rack Pull 4x7 235 Day 3
16880
Core 5x10 Total
Upper back 50 Total Reps 45485
180 Pause Squat 5x3 235 Day 1
11060
220 Competition Raw Ben 5x4 230 Day 2
10660
280 Rack Pull 3x4 290 Day 3
11605
Core 5x10 Total
Upper back 50 Total Reps 33325
170 Pause Squat 4x4 220 Day 1
13060
205 Competition Raw Ben 6x4 215 Day 2
13860
265 Rack Pull 4x4 270 Day 3
13000
Core 5x10 Total
Upper back 50 Total Reps 39920
190 Pause Squat 6x2 250 Day 1
7530
235 Competition Raw Ben 3x3 240 Day 2
8505
300 Rack Pull 3x3 305 Day 3
7905
Core 5x10 Total
Upper back 50 Total Reps 23940
160 Pause Squat 5x5 205 Day 1
15750
195 Competition Raw Ben 6x5 200 Day 2
15000
245 Rack Pull 4x7 250 Day 3
18125
Core 5x10 Total
Upper back 50 Total Reps 48875
PowerLifting Squat 330
Bench press wide grip 285
Deadlift 350
High Bar Squat 315
Bench press medium grip 265
Stiffleg deadlift 245
Pause Squat 295
Bench press narrow grip 245
Deadlift from blocks 360
Total
Increment 5
Week 7 should be meet day, time at least 3 days before the end of the program. Week 1
you can do some recap session with <70% intensity 3 days before meet day.
If you are not competing, you can test your e1RM at the 90% set AMAP at
week4-6, just go for as many reps as you can do.
Reps Weight
3 140
e1RM 150
Week 2
Week 3
Week 4
Week 4
100 - 120
Bench press board wide grip
102,5
105,0 Week 5
100 - 110
Bench press medium width grip board
92,5
95,0
90 - 100
Bench press narrow width grip board
87,5
90,0
85 - 95 Week 6
Bench press medium width grip
87,5
90,0
85 - 95
Bench press narrow width grip
82,5
85,0
80 - 90
Bench press slow movement, 5 - 6 seconds
62,5
65,0
60 - 70
Incline Bench press medium width grip
62,5
65,0
60 - 70
Frontpress bar / dumbbells
47,5
50,0
40 - 50
Neckpress bar
40,0
40,0
Deadlift with elastic bands from the floor – fixed above in the power rack
107,5
110,0
100 - 120
Deadlift from blocks, 3 - 4 cm start below the knees
107,5
110,0
100 - 120
Deadlift on blocks /deficit
82,5
85,0
80 - 90
Deadlift medium width grip
77,5
80,0
75 - 85
Deadlift slow movement, 4 - 6 seconds, upward - downward movement
72,5
75,0
70 - 80
Stiffleg deadlift / deficit
62,5
65,0
60 - 70
Hyperextension
15,0
15,0
10/20/2023
Day #1 Day #3
Exercise Sets Reps Weight Exercise Sets
PowerLifting Squat 5 6 250 Pause Squat 5
Bench press medium grip 5 3 210 Bench press narrow grip 6
Deadlift from blocks 5 6 270 Stiffleg deadlift 5
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
PowerLifting Squat 5 3 265 Pause Squat 4
Bench press medium grip 4 3 225 Bench press narrow grip 5
Deadlift from blocks 5 3 290 Stiffleg deadlift 5
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
PowerLifting Squat 4 3 280 Pause Squat 6
Bench press medium grip 5 3 210 Bench press narrow grip 4
Deadlift from blocks 4 3 305 Stiffleg deadlift 4
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
PowerLifting Squat 5 3 265 Pause Squat 5
Bench press medium grip 3 2 240 Bench press narrow grip 6
Deadlift from blocks 6 5 270 Stiffleg deadlift 3
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
PowerLifting Squat 6 5 250 Pause Squat 3
Bench press medium grip 5 3 210 Bench press narrow grip 3
Deadlift from blocks 4 3 305 Stiffleg deadlift 4
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
PowerLifting Squat 3 2 295 Pause Squat 5
Bench press medium grip 5 3 225 Bench press narrow grip 5
Deadlift from blocks 3 2 325 Stiffleg deadlift 4
Core 5x10 Core 5x10
Upper back 50 Total Reps Upper back 50 Total Reps
Day #3 Day #5
Reps Weight Exercise Sets Reps Weight Volume
3 235 High Bar Squat 5 6 235 Day 1
18750
5 185 Bench press wide grip 5 3 230 Day 2
14625
6 185 Deadlift 5 3 280 Day 3
14700
Core 5x10 Total
50 Total Reps Upper back 50 Total Reps 48075
3 250 High Bar Squat 5 3 250 Day 1
11025
3 195 Bench press wide grip 4 3 240 Day 2
8850
3 195 Deadlift 4 3 300 Day 3
10230
Core 5x10 Total
50 Total Reps Upper back 50 Total Reps 30105
6 205 High Bar Squat 3 2 270 Day 1
10170
3 210 Bench press wide grip 5 3 230 Day 2
12420
3 210 Deadlift 5 3 280 Day 3
9270
Core 5x10 Total
50 Total Reps Upper back 50 Total Reps 31860
3 235 High Bar Squat 5 6 235 Day 1
13515
5 185 Bench press wide grip 3 2 255 Day 2
10395
2 220 Deadlift 4 3 300 Day 3
12180
Core 5x10 Total
50 Total Reps Upper back 50 Total Reps 36090
2 265 High Bar Squat 5 3 250 Day 1
14310
2 220 Bench press wide grip 5 3 230 Day 2
5250
3 195 Deadlift 3 2 315 Day 3
9090
Core 5x10 Total
50 Total Reps Upper back 50 Total Reps 28650
6 220 High Bar Squat 3 2 285 Day 1
7095
3 195 Bench press wide grip 3 2 255 Day 2
12045
3 210 Deadlift 5 3 280 Day 3
7440
Core 5x10 Total
50 Total Reps Upper back 50 Total Reps 26580
intensity
75 80 75
80 75 80
75 75 80
80 85 80
85 80 85
80 80 85
85 70 85
80 85 80
85 85 80
80 80 75
90 75 90
75 90 85
75 90 80
80 90 80
85 80 90
90 75 90
85 80 90
90 85 80
