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Monday Reps Week 1 Week 2 Week 3 Squat: Assistance Exercises

This document outlines a 3 day per week strength training program over 10 weeks. It includes exercises like squats, bench press, rows, and shows the progression of weight and reps over time with the goal of increasing strength. Assistance exercises like calf raises and pullovers are also included.

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Trevor Albert
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118 views4 pages

Monday Reps Week 1 Week 2 Week 3 Squat: Assistance Exercises

This document outlines a 3 day per week strength training program over 10 weeks. It includes exercises like squats, bench press, rows, and shows the progression of weight and reps over time with the goal of increasing strength. Assistance exercises like calf raises and pullovers are also included.

Uploaded by

Trevor Albert
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

Monday Reps Week 1 Week 2 Week 3

Squat 5 95 100 100


5 120 125 125
5 145 150 150
5 170 175 180
5 195 200 205

Bench Press 5 75 80 80
5 95 100 100
5 115 120 120
5 135 140 145
5 155 160 165

Barbell Row 5 70 75 75
5 90 90 95
5 105 110 115
5 125 130 135
5 145 150 155
Assistance Incline Dumbbell Press 2 x 20
Exercises Calf Raises 3 x 30

Wednesday Reps Week 1 Week 2 Week 3


Squat 5 80 80 80
5 100 100 100
5 120 120 120
5 140 140 145
5 160 160 165

Press 5 50 55 55
5 65 65 70
5 75 80 85
5 90 95 100
5 105 110 115

Good Mornings 8 60 105 110


8 75 105 110
8 85 105 110
8 100 105 110
Assistance Dumbbell Pullovers 2 x 20
Exercises Hammer Curls 2 x 20
Friday Reps Week 1 Week 2 Week 3
Squat 5 90 90 90
5 110 110 115
5 135 135 135
5 155 155 160
5 180 180 185

Incline Bench Press 5 70 70 75


5 85 90 90
5 105 105 110
5 120 125 130
5 140 145 150

Barbell Shrug 5 45 50 50
5 55 60 65
5 70 75 75
5 80 85 90
5 95 100 105
Assistance Chinups 4xF
Exercises Dips 4xF
Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
105 105 110 110 115 115 120
130 135 135 140 140 145 150
155 160 165 165 170 175 180
180 185 190 195 200 205 210
210 215 220 225 230 235 240

85 85 90 90 95 95 100
105 110 110 115 115 120 125
125 130 135 135 140 145 150
145 150 155 160 165 170 175
170 175 180 185 190 195 200

80 80 85 85 90 90 95
100 100 105 110 110 115 115
120 120 125 130 135 135 140
140 145 145 150 155 160 165
160 165 170 175 180 185 190

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


85 85 90 90 90 95 95
105 110 110 110 115 115 120
125 130 135 135 135 140 145
145 150 155 155 160 165 170
170 175 180 180 185 190 195

60 60 65 65 70 70 75
75 75 80 85 85 90 90
90 90 95 100 105 105 110
105 110 110 115 120 125 130
120 125 130 135 140 145 150

115 120 125 130 135 140 145


115 120 125 130 135 140 145
115 120 125 130 135 140 145
115 120 125 130 135 140 145
Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
95 95 100 100 105 105 110
115 120 125 125 130 135 135
140 145 150 150 155 160 165
165 170 175 180 180 185 190
190 195 200 205 210 215 220

75 80 80 85 85 90 90
95 100 100 105 110 110 115
115 120 120 125 130 135 135
135 140 145 145 150 155 160
155 160 165 170 175 180 185

55 55 60 60 65 65 70
65 70 75 75 80 85 85
80 85 90 90 95 100 105
95 100 105 110 110 115 120
110 115 120 125 130 135 140

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