Training program for backpacking and strength
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Backpacking Progam
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WeekMonTuesWedThursFriSatSun
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140lb pack 1 m
no pack 7 m fast
hills 5 moff5m fast10+ moff
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240lb pack 2 mrun 2 mhills 5.5 moff5m fast10+ moff
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340lb pack 3 m
no pack 7 m fast
hills 6 moff5m fast10+ moff
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440lb pack 4 mrun 3 mhills+ 5moff5m fast10+ moff
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540 lb pack 5 m
no pack 7 m fast
hills+ 5.5 moff5m fast10+ moff
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645 lb pack 3 mrun 4 mhills+ 6 moff5m fast10+ moff
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745 lb pack 4 m
no pack 7 m fast
hills++ 5 moff5m fast10+ moff
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845 lb pack 5 mrun 5 mhills++5.5 moff5m fast10+ moff
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950 lb pack 3 m
no pack 7 m fast
hills++ 6 m off5m fast10+ moff
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S6
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Bench pressstrength33*585-95%
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/ BB rowhyp/end312*1570%
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High bar squats
strength33*585-95%
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Deadlift w shrug
hypertrophy18*1065-75%
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BB OHP28*12
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/ Chin up28*12
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/ Concentration curl
38*12
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/ Ab wheel38*12
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S 6
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Bench presshyp/end312*1550-65%%
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/ BB rowhypertrophy38*1065-75%
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High bar squats
hyp/end312*1550-65%
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Deadliftstrength13*585-95%
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BB OHP28*12
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/ Chin up28*12
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/ Concentration curl
38*12
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/ Ab wheel38*12
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S6
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Bench presshypertrophy38*1065-75%
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/ BB rowstrength33*585-95%
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High bar squats
hypertrophy38*1065-75%
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Deadlift w shrug
power3360-70%%
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BB OHP28*12
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/ Chin up28*12
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/ Concentration curl
38*12
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/ Ab wheel38*12
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