Black Army Jacket, Anchor
Strength
3 weeks / 4 days per week
This is a great template for experienced lifters that recover well. This uses "Spinal Tap" set percentages but adjusted slightly to have to go for new Personal Records (PR).
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Week 1
Day 1
Squat
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
1 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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