Off-Season For Conditioning

Strength

3 weeks / 4 days per week

This template is similar to Off-Season for Strength only the focus is on conditioning. You can push the main lifts but the focus should be on pushing conditioning.

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Week 1

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Chin-up

Assistance
3 x 10 reps

Curl (Barbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Good-morning (Barbell)

Assistance
3 x 10 reps

Ab Wheel

Assistance
4 x 12 reps

Day 3

Chin-up

Assistance
3 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Seated Row (Machine)

Assistance
3 x 12 reps

Day 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Week 2

Day 1

Press

Main

3 x 70%

3 x 80%

3 x 90%

Chin-up

Assistance
3 x 10 reps

Curl (Barbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Day 2

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Good-morning (Barbell)

Assistance
3 x 10 reps

Ab Wheel

Assistance
4 x 12 reps

Day 3

Chin-up

Assistance
4 x 10 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press (Dumbbell)

Assistance
5 x 10 reps

Seated Row (Machine)

Assistance
5 x 12 reps

Day 4

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Leg Press (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Week 3

Day 1

Press

Main

5 x 75%

3 x 85%

1 x 95%

Chin-up

Assistance
3 x 10 reps

Curl (Barbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Day 2

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Good-morning (Barbell)

Assistance
3 x 10 reps

Ab Wheel

Assistance
4 x 12 reps

Day 3

Chin-up

Assistance
4 x 10 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press (Dumbbell)

Assistance
5 x 10 reps

Seated Row (Machine)

Assistance
5 x 12 reps

Day 4

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Leg Press (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

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