Strength and Conditioning

5 weeks / 3 days per week

Strength and Conditioning is a program designed to improve both strength and cardiovascular fitness. This program includes a variety of strength exercises, as well as conditioning work such as sprints and prowler pushes. The workouts are challenging and can be customized to fit the needs of individual lifters. This program is ideal for lifters who want to improve their overall fitness and athletic performance. Tips for running this program include starting slowly and gradually increasing the intensity of your conditioning work, focusing on recovery and nutrition, and tracking your progress over time.

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Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Prowler

Supplemental

5 x 5 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

3 x 5 reps

Recommended Pull Exercises

25-50 reps

Sled

Supplemental

4 x 50 reps

Recommended Push Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental

3 x 5 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental

5 x 5 reps

Prowler

Supplemental

4 x 50 reps

Week 2

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Prowler

Supplemental

4 x 50 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental

5 x 5 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Sled

Supplemental

4 x 50 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental

5 x 5 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental

5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental

3 x 5 reps

Sled

Supplemental

4 x 50 reps

Week 3

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Deadlift

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Press

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Sled

Supplemental

4 x 50 reps

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Squat

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Prowler

Supplemental

4 x 50 reps

Squat

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Bench Press

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Prowler

Supplemental

4 x 50 reps

Week 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Prowler

Supplemental

4 x 50 reps

Bench Press

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Sled

Supplemental

4 x 50 reps

Press

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Prowler

Supplemental

4 x 50 reps

Bench Press

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 5

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Press

Main

3 x 70%

3 x 80%

3 x 90%

Sled

Supplemental

4 x 50 reps

Press

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Prowler

Supplemental

4 x 50 reps

Bench Press

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Press

Main

5 x 75%

3 x 85%

1 x 95%

Sled

Supplemental

4 x 50 reps

Press

Supplemental

3 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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