Leviathan m&e 1.0

Strength and Conditioning

3 weeks / 3 days per week

G

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Week 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

1 x 100%

Squat

Supplemental

5 x 5 reps

Push-up

Assistance

5 x 14 reps

Biceps Curl

Assistance

5 x 8 reps

Medicine Ball Seated Twist (with partner)

Assistance

5 x 10 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

1 x 100%

Bench Press

Supplemental

5 x 5 reps

V-up

Assistance

5 x 16 reps

Lunge

Assistance

5 x 10 reps

Lying • Skull Crusher

Assistance

5 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

1 x 100%

Deadlift

Supplemental

5 x 5 reps

Hammer Curl

Assistance

5 x 10 reps

Overhead • Press

Assistance

5 x 20 reps

Week 2

Squat

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Squat

Supplemental

5 x 5 reps

Push-up

Assistance

5 x 14 reps

Biceps Curl

Assistance

5 x 8 reps

Medicine Ball Seated Twist (with partner)

Assistance

5 x 10 reps

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Bench Press

Supplemental

5 x 5 reps

V-up

Assistance

5 x 16 reps

Lunge

Assistance

5 x 10 reps

Lying • Skull Crusher

Assistance

5 x 10 reps

Deadlift

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental

5 x 5 reps

Hammer Curl

Assistance

5 x 10 reps

Overhead • Press

Assistance

5 x 20 reps

Week 3

Squat

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Squat

Supplemental

5 x 5 reps

Push-up

Assistance

5 x 14 reps

Biceps Curl

Assistance

5 x 8 reps

Medicine Ball Seated Twist (with partner)

Assistance

5 x 10 reps

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Bench Press

Supplemental

5 x 5 reps

V-up

Assistance

5 x 16 reps

Lunge

Assistance

5 x 10 reps

Lying • Skull Crusher

Assistance

5 x 10 reps

Deadlift

Main

1 x 70%

1 x 80%

1 x 90%

1 x 100%

Deadlift

Supplemental

5 x 5 reps

Hammer Curl

Assistance

5 x 10 reps

Overhead • Press

Assistance

5 x 20 reps

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