Prilepin Foundation Cycle

Strength and Muscle

8 weeks / 4 days per week

This is my interpretation of the works of Soviet sports scientist A.S.Prilepin’s ’chart’ on accumulation of sets and reps, based on a given intensity (percentage of 1RM), will stimulate various physiological adaptations.

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Week 1

Squat

Main

5 x 6 reps

Bulgarian Split Squat

Supplemental

4 x 5 reps

Single Arm Single Leg RDL

Assistance

3 x 10 reps

Standing • Face Pull

Assistance

4 x 10 reps

Biceps Curl

Assistance

4 x 10 reps

Bench Press

Main

5 x 6 reps

Assisted • Dip

Supplemental

5 x 10 reps

Chest-Supported Row

Assistance

3 x 10 reps

Dumbbell Y Raise

Assistance

4 x 10 reps

Incline • Triceps Extension

Assistance

7 x 5 reps

Deadlift

Main

5 x 6 reps

Romanian Deadlift

Supplemental

5 x 10 reps

Rear • Lunge

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Pendlay Row

Main

5 x 6 reps

Shrug

Supplemental

5 x 10 reps

Dumbbell Floor Fly

Assistance

3 x 9 reps

Wide Grip • Wide Grip Face Pull

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 9 reps

Week 2

Squat

Main

4 x 70%

4 x 50%

Bench Press

Assistance

3 x 10 reps

Single Arm Single Leg RDL

Assistance

3 x 10 reps

Standing • Face Pull

Assistance

4 x 10 reps

Biceps Curl

Assistance

4 x 10 reps

Bench Press

Main

4 x 70%

4 x 50%

Assisted • Dip

Supplemental

5 x 10 reps

Chest-Supported Row

Assistance

3 x 10 reps

Dumbbell Y Raise

Assistance

4 x 10 reps

Incline • Triceps Extension

Assistance

7 x 5 reps

Recommended Push Exercises

reps

Recommended Core Exercises

reps

Deadlift

Main

4 x 70%

4 x 50%

Romanian Deadlift

Supplemental

5 x 10 reps

Rear • Lunge

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Pendlay Row

Main

4 x 70%

4 x 50%

Shrug

Supplemental

5 x 10 reps

Dumbbell Floor Fly

Assistance

3 x 9 reps

Wide Grip • Wide Grip Face Pull

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 9 reps

Week 3

Squat

Main

4 x 5 reps

Bench Press

Assistance

3 x 10 reps

Single Arm Single Leg RDL

Assistance

3 x 10 reps

Standing • Face Pull

Assistance

4 x 10 reps

Biceps Curl

Assistance

4 x 10 reps

Bench Press

Main

4 x 5 reps

Assisted • Dip

Supplemental

5 x 10 reps

Chest-Supported Row

Assistance

3 x 10 reps

Dumbbell Y Raise

Assistance

4 x 10 reps

Incline • Triceps Extension

Assistance

7 x 5 reps

Recommended Push Exercises

reps

Recommended Core Exercises

reps

Deadlift

Main

4 x 5 reps

Romanian Deadlift

Supplemental

5 x 10 reps

Rear • Lunge

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Pendlay Row

Main

4 x 5 reps

Shrug

Supplemental

5 x 10 reps

Dumbbell Floor Fly

Assistance

3 x 9 reps

Wide Grip • Wide Grip Face Pull

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 9 reps

Week 4

Squat

Main

4 x 3 reps

Bench Press

Assistance

3 x 10 reps

Single Arm Single Leg RDL

Assistance

3 x 10 reps

Standing • Face Pull

Assistance

4 x 10 reps

Biceps Curl

Assistance

4 x 10 reps

Bench Press

Main

4 x 3 reps

Assisted • Dip

Supplemental

5 x 10 reps

Chest-Supported Row

Assistance

3 x 10 reps

Dumbbell Y Raise

Assistance

4 x 10 reps

Incline • Triceps Extension

Assistance

7 x 5 reps

Recommended Push Exercises

reps

Recommended Core Exercises

reps

Deadlift

Main

4 x 3 reps

Romanian Deadlift

Supplemental

5 x 10 reps

Rear • Lunge

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Pendlay Row

Main

4 x 3 reps

Shrug

Supplemental

5 x 10 reps

Dumbbell Floor Fly

Assistance

3 x 9 reps

Wide Grip • Wide Grip Face Pull

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 9 reps

Week 5

Squat

Main

4 x 4 reps

Bench Press

Assistance

3 x 10 reps

Single Arm Single Leg RDL

Assistance

3 x 10 reps

Standing • Face Pull

Assistance

4 x 10 reps

Biceps Curl

Assistance

4 x 10 reps

Bench Press

Main

4 x 4 reps

Assisted • Dip

Supplemental

5 x 10 reps

Chest-Supported Row

Assistance

3 x 10 reps

Dumbbell Y Raise

Assistance

4 x 10 reps

Incline • Triceps Extension

Assistance

7 x 5 reps

Recommended Push Exercises

reps

Recommended Core Exercises

reps

Deadlift

Main

4 x 4 reps

Romanian Deadlift

Supplemental

5 x 10 reps

Rear • Lunge

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Pendlay Row

Main

4 x 4 reps

Shrug

Supplemental

5 x 10 reps

Dumbbell Floor Fly

Assistance

3 x 9 reps

Wide Grip • Wide Grip Face Pull

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 9 reps

Week 6

Squat

Main

5 x 2 reps

Bench Press

Assistance

3 x 10 reps

Single Arm Single Leg RDL

Assistance

3 x 10 reps

Standing • Face Pull

Assistance

4 x 10 reps

Biceps Curl

Assistance

4 x 10 reps

Bench Press

Main

5 x 2 reps

Assisted • Dip

Supplemental

5 x 10 reps

Chest-Supported Row

Assistance

3 x 10 reps

Dumbbell Y Raise

Assistance

4 x 10 reps

Incline • Triceps Extension

Assistance

7 x 5 reps

Recommended Push Exercises

reps

Recommended Core Exercises

reps

Deadlift

Main

5 x 2 reps

Romanian Deadlift

Supplemental

5 x 10 reps

Rear • Lunge

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Pendlay Row

Main

5 x 2 reps

Shrug

Supplemental

5 x 10 reps

Dumbbell Floor Fly

Assistance

3 x 9 reps

Wide Grip • Wide Grip Face Pull

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 9 reps

Week 7

Squat

Main

5 x 1 reps

Bench Press

Assistance

3 x 10 reps

Single Arm Single Leg RDL

Assistance

3 x 10 reps

Standing • Face Pull

Assistance

4 x 10 reps

Biceps Curl

Assistance

4 x 10 reps

Bench Press

Main

5 x 1 reps

Assisted • Dip

Supplemental

5 x 10 reps

Chest-Supported Row

Assistance

3 x 10 reps

Dumbbell Y Raise

Assistance

4 x 10 reps

Incline • Triceps Extension

Assistance

7 x 5 reps

Recommended Push Exercises

reps

Recommended Core Exercises

reps

Deadlift

Main

5 x 1 reps

Romanian Deadlift

Supplemental

5 x 10 reps

Rear • Lunge

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Pendlay Row

Main

5 x 1 reps

Shrug

Supplemental

5 x 10 reps

Dumbbell Floor Fly

Assistance

3 x 9 reps

Wide Grip • Wide Grip Face Pull

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 9 reps

Week 8

Squat

Main

3 x 5 reps

Bench Press

Assistance

3 x 10 reps

Single Arm Single Leg RDL

Assistance

3 x 10 reps

Standing • Face Pull

Assistance

4 x 10 reps

Biceps Curl

Assistance

4 x 10 reps

Bench Press

Main

3 x 5 reps

Assisted • Dip

Supplemental

5 x 10 reps

Chest-Supported Row

Assistance

3 x 10 reps

Dumbbell Y Raise

Assistance

4 x 10 reps

Incline • Triceps Extension

Assistance

7 x 5 reps

Recommended Push Exercises

reps

Recommended Core Exercises

reps

Deadlift

Main

3 x 5 reps

Romanian Deadlift

Supplemental

5 x 10 reps

Rear • Lunge

Assistance

3 x 12 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 10 reps

Pendlay Row

Main

3 x 5 reps

Shrug

Supplemental

5 x 10 reps

Dumbbell Floor Fly

Assistance

3 x 9 reps

Wide Grip • Wide Grip Face Pull

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 9 reps

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Prilepin Foundation Cycle

Strength and Muscle

8 weeks / 4 days per week

This is my interpretation of the works of Soviet sports scientist A.S.Prilepin’s ’chart’ on accumulation of sets and reps, based on a given intensity (percentage of 1RM), will stimulate various physiological adaptations.

Reviews

0 reviews

Week 1

Day 1

Squat

Bulgarian Split Squat

Single Arm Single Leg RDL

Standing • Face Pull

Biceps Curl

Day 2

Bench Press

Assisted • Dip

Chest-Supported Row

Dumbbell Y Raise

Incline • Triceps Extension

Day 3

Deadlift

Romanian Deadlift

Rear • Lunge

Rear • Lateral Raise

Hammer Curl

Day 4

Pendlay Row

Shrug

Dumbbell Floor Fly

Wide Grip • Wide Grip Face Pull

Tricep Pushdown

Week 2

Day 1

Squat

Bench Press

Single Arm Single Leg RDL

Standing • Face Pull

Biceps Curl

Day 2

Bench Press

Assisted • Dip

Chest-Supported Row

Dumbbell Y Raise

Incline • Triceps Extension

Recommended Push Exercises

Recommended Core Exercises

Day 3

Deadlift

Romanian Deadlift

Rear • Lunge

Rear • Lateral Raise

Hammer Curl

Day 4

Pendlay Row

Shrug

Dumbbell Floor Fly

Wide Grip • Wide Grip Face Pull

Tricep Pushdown

Week 3

Day 1

Squat

Bench Press

Single Arm Single Leg RDL

Standing • Face Pull

Biceps Curl

Day 2

Bench Press

Assisted • Dip

Chest-Supported Row

Dumbbell Y Raise

Incline • Triceps Extension

Recommended Push Exercises

Recommended Core Exercises

Day 3

Deadlift

Romanian Deadlift

Rear • Lunge

Rear • Lateral Raise

Hammer Curl

Day 4