Off-Season For Strength

Strength

3 weeks / 4 days per week

Off-Season for Strength is a template with less focus and volume on the assistance work and more focus on the main work and setting PRs.

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Week 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

Chest Dip

Assistance

3 x 10 reps

Face Pull (Cable)

Assistance

3 x 20 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Good-morning (Barbell)

Assistance

3 x 10 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Seated Leg Curl (Machine)

Assistance

3 x 12 reps

Ab Wheel

Assistance

4 x 12 reps

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

Push-up

Assistance

3 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance

3 x 20 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press (Machine)

Assistance

3 x 10 reps

Glute-Ham Raise (Barbell)

Assistance

3 x 10 reps

Hanging Leg Raise

Assistance

3 x 10 reps

Week 2

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

Chest Dip

Assistance

3 x 10 reps

Face Pull (Cable)

Assistance

3 x 20 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Good-morning (Barbell)

Assistance

3 x 10 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Seated Leg Curl (Machine)

Assistance

3 x 12 reps

Ab Wheel

Assistance

4 x 12 reps

Chin-up

Assistance

3 x 10 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Seated Row (Machine)

Assistance

3 x 12 reps

Push-up

Assistance

3 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance

3 x 20 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Leg Press (Machine)

Assistance

3 x 10 reps

Glute-Ham Raise (Barbell)

Assistance

3 x 10 reps

Hanging Leg Raise

Assistance

3 x 10 reps

Week 3

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

Chest Dip

Assistance

3 x 10 reps

Face Pull (Cable)

Assistance

3 x 20 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Good-morning (Barbell)

Assistance

3 x 10 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Seated Leg Curl (Machine)

Assistance

3 x 12 reps

Ab Wheel

Assistance

4 x 12 reps

Chin-up

Assistance

4 x 10 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Seated Row (Machine)

Assistance

3 x 12 reps

Push-up

Assistance

3 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance

3 x 20 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Leg Press (Machine)

Assistance

3 x 10 reps

Glute-Ham Raise (Barbell)

Assistance

3 x 10 reps

Hanging Leg Raise

Assistance

3 x 10 reps

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