Triumvirate
Strength
3 weeks / 4 days per week
The Triumvirate consists of 3 exercises per workout. You should do 2-3 conditioning sessions per week in addition to the lifting.
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Week 1
Day 1
Press
Main5 x 65%
5 x 75%
5 x 85%
Chest Dip
AssistanceChin-up
AssistanceDay 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Good-morning (Barbell)
AssistanceHanging Leg Raise
AssistanceDay 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Chest Press (Dumbbell)
AssistanceBent-over Row (Dumbbell)
AssistanceDay 4
Squat
Main5 x 65%
5 x 75%
5 x 85%
Leg Press
AssistanceSeated Leg Curl (Machine)
AssistanceWeek 2
Day 1
Press
Main3 x 70%
3 x 80%
3 x 90%
Chest Dip
AssistanceChin-up
AssistanceDay 2
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Good-morning (Barbell)
AssistanceHanging Leg Raise
AssistanceDay 3
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Chest Press (Dumbbell)
AssistanceBent-over Row (Dumbbell)
AssistanceDay 4
Squat
Main3 x 70%
3 x 80%
3 x 90%
Leg Press
AssistanceSeated Leg Curl (Machine)
AssistanceWeek 3
Day 1
Press
Main5 x 75%
3 x 85%
1 x 95%
Chest Dip
AssistanceChin-up
AssistanceDay 2
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Good-morning (Barbell)
AssistanceHanging Leg Raise
AssistanceDay 3
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Chest Press (Dumbbell)
AssistanceBent-over Row (Dumbbell)
AssistanceDay 4
Squat
Main5 x 75%
3 x 85%
1 x 95%
Leg Press
AssistanceSeated Leg Curl (Machine)
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