Olympo

Strength and Muscle

12 weeks / 2 days per week

Add weekly more and more load using real arrived the ceilings the microloads!

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Week 1

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 2

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 3

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Sit-up

Assistance
4 x 25 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Sit-up

Assistance
4 x 25 reps

Week 4

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Sit-up

Assistance
4 x 25 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 5

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 6

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 7

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 8

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Sit-up

Assistance
4 x 25 reps

Week 9

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 10

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 11

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Week 12

Day 1

Bench Press

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 8 reps

Shoulder Press (Barbell)

Assistance
4 x 8 reps

Day 2

Squat

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

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