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MST Squat Program 6 Week

The document outlines a detailed workout plan divided into developmental and strength phases over six weeks. Each week consists of specific exercises, sets, repetitions, and weights, focusing on various muscle groups and strength-building techniques. The plan includes rest periods and variations in tempo for different exercises to enhance performance and recovery.

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vevafih572
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85 views10 pages

MST Squat Program 6 Week

The document outlines a detailed workout plan divided into developmental and strength phases over six weeks. Each week consists of specific exercises, sets, repetitions, and weights, focusing on various muscle groups and strength-building techniques. The plan includes rest periods and variations in tempo for different exercises to enhance performance and recovery.

Uploaded by

vevafih572
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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DEVELOPMENTAL PHASE

WEEK 1

DAY1
ESERCIZIO TEMPO SET REPS WEIGHT
HAMSTRING CURL DB RDL 3-0-0 3 8
HIGH BAR SQUAT - X 20RM ?
HIGH BAR SQUAT - 3 10 ?

DAY2
ESERCIZIO TEMPO SET REPS WEIGHT
FRONT SQUAT NO BELT 4-0-0 14 2 60%1RM
PALLOF PRESS - 3 30’’XP
SIT UPS - 3 20 5KG
SPLIT STANCE PALLOF 3 30’’XP

DAY3
ESERCIZIO TEMPO SET REPS WEIGHT
HAMSTRING CURL DB RDL 3-0-0 3 8 DAY 1 +
BATTI DAY1 HIGH BAR SQUAT - X 20RM ?
HIGH BAR SQUAT - 3 10 ?

DAY4
ESERCIZIO TEMPO SET REPS WEIGHT
FRONT SQUAT NO BELT 4-0-0 14 2 DAY 2
SEATED DL HIP FLEX. 3 10XP
AB ROLLOUT 3 10-15
GAMBA OPPOSTA A TERRA STESA
SL GLUTE BRIDGE 3 20XP

Pagina 1
DEVELOPMENTAL PHASE

WEEK 2

DAY1
REST ESERCIZIO TEMPO SET
1’ HAMSTRING CURL DB RDL 3-0-0 3
AS NEED HIGH BAR SQUAT - X
AS NEED HIGH BAR SQUAT - 4

DAY2
ESERCIZIO TEMPO SET
AS NEED FRONT SQUAT NO BELT 4-0-0 14
45’’ PALLOF PRESS - 3
1’ SIT UPS - 3
45’’ SPLIT STANCE PALLOF 3

DAY3
REST ESERCIZIO TEMPO SET
1’ HAMSTRING CURL DB RDL 3-0-0 3
AS NEED BATTI DAY1 HIGH BAR SQUAT - X
AS NEED HIGH BAR SQUAT - 4

DAY4
ESERCIZIO TEMPO SET
AS NEED FRONT SQUAT NO BELT 4-0-0 14
NO REST SEATED DL HIP FLEX. 3
45’’ AB ROLLOUT 3
45’’ GAMBA OPPOSTA A TERRASL
STESA
GLUTE BRIDGE 3

Pagina 2
DEVELOPMENTAL PHASE

WEEK 3

DAY1
REPS WEIGHT REST ESERCIZIO
8 + 1’ HAMSTRING CURL DB RDL
15RM ? AS NEED HIGH BAR SQUAT
8 ? AS NEED HIGH BAR SQUAT

DAY2
REPS WEIGHT ESERCIZIO
3 WEEK1 AS NEED FRONT SQUAT NO BELT
30’’XP 45’’ PALLOF PRESS
20 5KG 1’ SIT UPS
30’’XP 45’’ SPLIT STANCE PALLOF

DAY3
REPS WEIGHT REST ESERCIZIO
8 DAY 1 + 1’ HAMSTRING CURL DB RDL
20RM DAY 1 + AS NEED BATTI DAY1 HIGH BAR SQUAT
8 DAY 1 + AS NEED HIGH BAR SQUAT

DAY4
REPS WEIGHT ESERCIZIO
3 DAY 2 AS NEED FRONT SQUAT NO BELT
10XP NO REST SEATED DL HIP FLEX.
10-15 45’’ AB ROLLOUT
20XP 45’’ GAMBA OPPOSTA A TERRASL
STESA
GLUTE BRIDGE

Pagina 3
DEVELOPMENTAL PHASE

TEMPO SET REPS WEIGHT REST


3-0-0 3 8 + 1’
- X 10 RM DAY 1 + AS NEED
- 4 6 DAY 1 + AS NEED

TEMPO SET REPS WEIGHT


4-0-0 20 3 + AS NEED
- 3 30’’XP 45’’
- 3 20 5KG 1’
3 30’’XP 45’’

TEMPO SET REPS WEIGHT REST


3-0-0 3 8 DAY 1 + 1’
- X 10 RM DAY 1 + AS NEED
- 4 6 DAY 1 + AS NEED

TEMPO SET REPS WEIGHT


4-0-0 20 3 DAY 2 AS NEED
3 10XP NO REST
3 10-15 45’’
3 20XP 45’’

Pagina 4
TRANSITION WEEK

WEEK 4

DAY1
ESERCIZIO TEMPO SET REPS WEIGHT
STOP A METà DB RDL 0-3/5-0 3 5
DISCESA LOW BAR SQUAT SPEED 5 3 60%1RM

DAY2
ESERCIZIO TEMPO SET REPS WEIGHT
FRONT SQUAT NO BELT 0-10-0 X 1 1RM
SL BOX SQUAT SLOW ECC. 3 10XP
SL GLUTE BRIDGE 5 12XP
COUCH STRETCH 3 30’’XP
COBRA STRETCH 3 30’’
ELEVATED PIDGEON 2 45’’XP

DAY3
ESERCIZIO TEMPO SET REPS WEIGHT
STOP A METà DB RDL 0-3/5-0 3 5 +
DISCESA LOW BAR SQUAT - X 6 6RM
LOW BAR SQUAT - 2 3 #VALUE!

DAY4
ESERCIZIO TEMPO SET REPS WEIGHT
FRONT SQUAT NO BELT FAST 8 3 #VALUE!
SEATED DL HIP FLEX. 3 10XP
DEFICIT SPLITSQUAT 3 10XP
GLUTE KICKBACK 3 12/15XP
PLANKS 3 30L30R90F

Pagina 5
TRANSITION WEEK

REST
1’
AS NEED

AS NEED
40’’
NO REST
NO REST
30’’
NO REST

REST
1’
AS NEED
AS NEED

AS NEED
NO REST
30’’
90’’
90’’

Pagina 6
TRANSITION WEEK

REST
1’
AS NEED

AS NEED

REST
1’
AS NEED
AS NEED

AS NEED

Pagina 7
STRENGTH PHASE

WEEK 5

DAY1
ESERCIZIO TEMPO SET REPS WEIGHT
STOP A METà DB RDL 0-3/5-0 3 5 +
DISCESA LOW BAR SQUAT SPEED 3 3 70%1RM

DAY2
ESERCIZIO TEMPO SET REPS WEIGHT
FRONT SQUAT 0-7-0 X 1 1RM
FRONT SQUAT 0-7-0 3 3 #VALUE!
SL BOX SQUAT SLOW ECC. 3 10XP
SL GLUTE BRIDGE 5 12XP
COUCH STRETCH 3 30’’XP
COBRA STRETCH 3 30’’
ELEVATED PIDGEON 2 45’’XP

DAY3
ESERCIZIO TEMPO SET REPS WEIGHT
STOP A METà DB RDL 0-3/5-0 3 5 +
DISCESA LOW BAR SQUAT - X 5 5RM

DAY4
ESERCIZIO TEMPO SET REPS WEIGHT
FRONT SQUAT 0-10-0 8 3 #VALUE!
SEATED DL HIP FLEX. 3 10XP
DEFICIT SPLITSQUAT 3 10XP
GLUTE KICKBACK 3 12/15XP
PLANKS 3 30L30R90F

Pagina 8
STRENGTH PHASE

WEEK 6

DAY1
REST ESERCIZIO TEMPO SET
1’ STOP A METà DB RDL 0-3/5-0 3
AS NEED DISCESA LOW BAR SQUAT SPEED 3

DAY2
ESERCIZIO TEMPO SET
AS NEED FRONT SQUAT 0-4-0 X
FRONT SQUAT 0-4-0 3
40’’ SL BOX SQUAT SLOW ECC. 3
NO REST SL GLUTE BRIDGE 5
NO REST COUCH STRETCH 3
30’’ COBRA STRETCH 3
NO REST ELEVATED PIDGEON 2

DAY3
REST ESERCIZIO TEMPO SET
1’ LOW BAR SQUAT - X
AS NEED

DAY4
ESERCIZIO TEMPO SET
AS NEED FRONT SQUAT 0-4-0 X
NO REST FRONT SQUAT - X
30’’ SEATED DL HIP FLEX. 3
90’’ DEFICIT SPLITSQUAT 3
90’’ GLUTE KICKBACK 3
PLANKS 3

Pagina 9
STRENGTH PHASE

REPS WEIGHT REST


5 + 1’
3 70%1RM AS NEED

REPS WEIGHT
1 1RM AS NEED
3 #VALUE!
10XP 40’’
12XP NO REST
30’’XP NO REST
30’’ 30’’
45’’XP NO REST

REPS WEIGHT REST


3 3RM AS NEED

REPS WEIGHT
1 1RM AS NEED
1 CAVA 15/25% AS NEED
10XP NO REST
10XP 30’’
12/15XP 90’’
30L30R90F 90’’

Pagina 10

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