Full-body for intermediate athletes
Block 1 «Hypertrophy», 6 weeks
Day 1
1.Military press* 3x10 progression 1
2. Military press**** or high pull 2-3x12-15
3.Deadlift** 3x10 progression 2
4.Bench press**** 2-3x12-15
5.Dumbell row**** 3x12-15
6.Triceps extension 2-3x12-15
7.Biceps curl 2-3x12-15
8.Abs
Rest 48 hours
Day 2
1. Chin-ups or lat pulldowns * 4x10 progression 1
2. Dumbell row 2-3x12-15
3.Squat**** 2-3x12-15
4. Military press 3x10***
5. Сalf rises 4-5x20 progression
6.Biceps curl 2-3x12-15
7.Back flys 3x12-15
8. Hyperextension or leg curl 2-3x12-15
Rest 48 hours
Day 3
1.Squat* 3x10 progression 1
2.Squat**** or leg press 2-3x12-15
3.Bench press 3x10** progression 2
4. Lat pull-down 4x10***
5. Military press**** 2-3x12-15
6. Сalf rises (sitting) 4-5x20 progression
7. Triceps extension 2-3x12-15
8.Abs
Rest 72 hours
(*)
1)Progression 1
X=100% of best 3x10
Week 1 80-85% X
Week 2 90% X
Week 3 95%X
Week 4 100% X
Week 5 100% X+2.5-5 kg
Week 6 100% X+5-10 kg
2) Warm-up sets
Set 1 60% (the weight of working sets) x10
Set 2 80% (the weight of working sets) x10
3) 2 minutes rest between sets
(**)
1)Progression 2
X=100% of best 3x10
Week 1 80-85% X
Week 2 90% X
Week 3 95%X
Week 4 100% X
Week 5 100% X+2.5 kg
Week 6 100% X+2.5-5 kg
2)Warm sets
Set 1 60% (the weight of working sets) x10
Set 2 80% (the weight of working sets) x10
3) 2 minutes rest between sets
(***) Use 80% X, 1-2 minutes rest between sets
(****)Use 60-70% X, 1-2 minutes rest between sets
Block 2 «Strength», 6 weeks
Day 1
1.Military press* 3x5 progression 1
2. Military press**** or high pull 2-3x8-10
3.Deadlift** 3x5 progression 2
4.Bench press**** 2-3x8-10
5.Dumbell row**** 3x8-10
6.Triceps extension 2-3x8-10
7.Biceps curl 2-3x8-10
8.Abs
Rest 48 hours
Day 2
1. Chin-ups or lat pulldowns * 4x6 progression 1
2. Dumbell row 2-3x8-10
3.Squat**** 2-3x8-10
4. Military press 3x5***
5. Сalves rise 4-5x15 progression
6.Biceps curl 2-3x8-10
7.Back flys 3x8-10
8. Hyperextension or leg curl 2-3x8-10
Rest 48 hours
Day 3
1.Squat* 3x5 progression 1
2.Squat**** or leg press 2-3x8-10
3.Bench press 3x5** progression 2
4. Lat pull-down 4x6***
5. Military press**** 2-3x8-10
6. Сalves rise (sitting) 4-5x15 progression
7. Triceps extension 2-3x8-10
8.Abs
Rest 72 hours
(*)
1)Progression 1
X=100% of 3x5 (4x6)
Week 1 85% X
Week 2 90% X
Week 3 95%X
Week 4 100% X
Week 5 100% X+2.5-5 kg
Week 6 100% X+5-10 kg
2) Warm-up sets
Set 1 50% (the weight of working sets) x8
Set 2 70% (the weight of working sets) x6
Set 3 85-90% (the weight of working sets) x5-6
3) 3-5 minutes rest between sets.
(**)
1)Progression 2
X=100% of 3x5 (4x6)
Week 1 85% X
Week 2 90% X
Week 3 95%X
Week 4 100% X
Week 5 100% X+2.5 kg
Week 6 100% X+2.5-5 kg
2) Warm sets
Set 1 50%x8 of this day weight
Set 2 70%x6 of this day weight
Set 3 85-90%x5-6 of this day weight
3)Rest 3-5 min. between sets
(***) Use 80% X, 2 minutes rest between sets
(****)Use 60-70% X, 1-2 minutes rest between sets
After 12 weeks of training you will have an rest week.
