Periodizated Program by me
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Notes&Instructions
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Macrocycle6 months
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Mesocycles
4 weeks/6 cycles
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Blocks 1/2Hyphertrophy60-70%Accesory work
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Blocks 3-5 Strength70-85%Squats
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Block 6Peak90%+Bench Press
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Deadlifts
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The splitOHP
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Upper push2x/w
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Upper Pull4x/w
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Legs2x/w
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Main lifts
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Bench
pick variations that target your weaknesess. go from less specific variations on hypertrophy phases to more specific variations in strength phases. no variations will be used when peaking
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OHP
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Squat
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DL
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100 curls, pushdowns and pullaparts are done everyday
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"+" means last set is AMRAP. on the leg press all sets are amrap if "+" is included
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