Carlos24k

Strength and Conditioning

4 weeks / 4 days per week

Template is made to allow 3 running days in combination with the strenght training Weekly template looks like this Day 1 Squat /upper pulling assit Day 2. Interval run/Press/Assit Day 3. Long Run Day 4. Off Day 5. Upper Pulling/ Tempo run Day 6. Deadlift/Bench/Assit Day 7. Off

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Week 1

Low Bar Squat

Main

5 x 85%

5 x 80%

5 x 75%

Row

Assistance

4 x undefined reps

Reverse nordic

Assistance

2 x undefined reps

Lying Rear Delt Row

Assistance

2 x undefined reps

Incline • Biceps Curl

Assistance

2 x undefined reps

AD Press

Main

5 x 85%

5 x 80%

5 x 75%

Barbell Upright Row

Assistance

2 x undefined reps

Lying • Skull Crusher

Assistance

2 x undefined reps

Bent Over • Row

Main

5 x 5 reps

Lying Rear Delt Row

Assistance

2 x undefined reps

Incline • Biceps Curl

Assistance

2 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 5 reps

Hip Thrust

Assistance

2 x undefined reps

Lying • Skull Crusher

Assistance

2 x undefined reps

Ring Hamstring sew saw Curl

Assistance

2 x undefined reps

Week 2

Low Bar Squat

Main

5 x 90%

5 x 85%

5 x 80%

Row

Assistance

4 x undefined reps

Reverse nordic

Assistance

2 x undefined reps

Lying Rear Delt Row

Assistance

2 x undefined reps

Incline • Biceps Curl

Assistance

2 x undefined reps

AD Press

Main

5 x 90%

5 x 85%

5 x 80%

Barbell Upright Row

Assistance

2 x undefined reps

Lying • Skull Crusher

Assistance

2 x undefined reps

Bent Over • Row

Main

5 x 5 reps

Lying Rear Delt Row

Assistance

2 x undefined reps

Incline • Biceps Curl

Assistance

2 x undefined reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Main

5 x 5 reps

Hip Thrust

Assistance

2 x undefined reps

Lying • Skull Crusher

Assistance

2 x undefined reps

Ring Hamstring sew saw Curl

Assistance

2 x undefined reps

Week 3

Low Bar Squat

Main

5 x 95%

5 x 90%

5 x 85%

Row

Assistance

4 x undefined reps

Reverse nordic

Assistance

2 x undefined reps

Lying Rear Delt Row

Assistance

2 x undefined reps

Incline • Biceps Curl

Assistance

2 x undefined reps

AD Press

Main

5 x 95%

5 x 90%

5 x 85%

Barbell Upright Row

Assistance

2 x undefined reps

Lying • Skull Crusher

Assistance

2 x undefined reps

Bent Over • Row

Main

5 x 5 reps

Lying Rear Delt Row

Assistance

2 x undefined reps

Incline • Biceps Curl

Assistance

2 x undefined reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Main

5 x 5 reps

Hip Thrust

Assistance

2 x undefined reps

Lying • Skull Crusher

Assistance

2 x undefined reps

Ring Hamstring sew saw Curl

Assistance

2 x undefined reps

Week 4

Low Bar Squat

Main

5 x 45%

5 x 55.00000000000001%

5 x 65%

Row

Assistance

4 x undefined reps

Reverse nordic

Assistance

2 x undefined reps

Lying Rear Delt Row

Assistance

2 x undefined reps

Incline • Biceps Curl

Assistance

2 x undefined reps

AD Press

Main

5 x 45%

5 x 55.00000000000001%

5 x 65%

Barbell Upright Row

Assistance

2 x undefined reps

Lying • Skull Crusher

Assistance

2 x undefined reps

Bent Over • Row

Main

5 x 45%

5 x 55.00000000000001%

5 x 65%

Lying Rear Delt Row

Assistance

2 x undefined reps

Incline • Biceps Curl

Assistance

2 x undefined reps

Deadlift

Main

5 x 45%

5 x 55.00000000000001%

5 x 65%

Bench Press

Main

5 x 45%

5 x 55.00000000000001%

5 x 65%

Hip Thrust

Assistance

2 x undefined reps

Lying • Skull Crusher

Assistance

2 x undefined reps

Ring Hamstring sew saw Curl

Assistance

2 x undefined reps

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