7th Week, PR Test

Strength

1 weeks / 4 days per week

Work up to your Training Max then attempt to hit a new Personal Record (PR).

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

1 x 100%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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