Strenght Training Workout


3-day Strenght Training Workout. To be completed 3 times per week with the primary goal of improving your one rep max (1RM) in each of the exercises especially the squat, deadlift, power clean and power jerk.




Strenght Training Workout

3 Day per Week Strenght Training Workout
  • Rest & Recovery - Take a day rest from the full body workout plan i.e complete it monday, Wednesday and Friday, NOT Monday, Tuesday, Thursday. 

Strength Training Workout


Format: %RM/rep x set

Weeks 1-4

Day 1


Power Clean 50%/5x2, 60%/3x2, 70%/3x2, 80%/2x3
Back Squat 50%//8x2, 60%/8, 70/6, 80%/5x5
Barbell Lunges 40kg/6x3 (both legs)
Barbell Shoulder Press 40kg/6x3

Day 2


Deadlift 50%//8x2, 60%/8, 70/6, 80%/5x5
Bench Press 50%//8x2, 60%/8, 70/6, 80%/5x5


Day 3


Back Squat 50%//8x2, 60%/8, 70/6, 80%/5x5
Power Jerk 50%/5x2, 60%/3x2, 70%/3x2, 80%/2x3
Barbell Row 50kg/6x3

Week 5


Day 1


Power Clean 50%/5x2, 60%/3x2, 70%/3x2, 80%/3, 85%/2x3
Back Squat 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5x5
Barbell Lunges 50kg/6x3 (both legs)
Barbell Shoulder Press 50kg/6x3


Day 2


Deadlift 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5x5
Bench Press 50%//8x2, 60%/8, 70/6, 80%/5x5


Day 3


Back Squat 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5x5
Power Jerk 50%/5x2, 60%/3x2, 70%/3x2, 80%/2, 85%/2x3
Barbell Row 50kg/6x3

Weeks 6 & 7


Day 1


Power Clean 50%/5x2, 60%/3, 70%/3, 80%/2, 85%/1, 90%/1x3
Back Squat 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/5
Barbell Lunges 50kg/6x3 (both legs)
Barbell Shoulder Press 50kg/6x3


Day 2


Deadlift 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/5
Bench Press 50%//8x2, 60%/8, 70/6, 80%/5, 90%/5


Day 3


Back Squat 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/5
Power Jerk 50%/5x2, 60%/3, 70%/3, 80%/2, 85%/1, 90%/1x3
Barbell Row 50kg/6x3

Weeks 8 & 9


Day 1


Power Clean 50%/5x2, 60%/3, 70%/3, 80%/2, 85%/1, 90%/1, 95%/1, 100%/1
Back Squat 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/3, 95%/3
Barbell Lunges 50kg/6 (both legs)
Barbell Shoulder Press 50kg/6


Day 2


Deadlift 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/3, 95%/3
Bench Press 50%//8x2, 60%/8, 70/6, 80%/5, 90%/3, 95%/3


Day 3


Back Squat 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/3, 95%/3
Power Jerk 50%/5x2, 60%/3, 70%/3, 80%/2, 85%/1, 90%/1, 95%/1, 100%/1
Barbell Row 50kg/6

Week 10


Day 1


Power Clean 50%/5x2, 60%/3, 70%/3, 80%/2, 85%/1, 90%/1, 95%/1, 100%/1, 105%/1
Back Squat 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/2, 95%/2, 100%/2


Day 2


Deadlift 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/2, 95%/2, 100%/2
Bench Press 50%//8x2, 60%/8, 70/6, 80%/5, 90%/2, 95%/2, 100%/2


Day 3


Back Squat 50%//8x2, 60%/8, 70/6, 80%/5, 85%/5, 90%/2, 95%/2, 100%/2
Power Jerk 50%/5x2, 60%/3, 70%/3, 80%/2, 85%/1, 90%/1, 95%/1, 100%/1, 105%/1

Points to Note


  • At week 10 you should keep pushing well past your 1RMs.
  • Take a good 90 seconds between each of the 5x5 exercises.
  • This is a VERY tough program. Not everyone can handle the stress that this program will but on your central nervous system. It is essential that you rest and recover well after each workout.
  • Regularly practice foam-rolling at the end of each week to release tension from your muscles.
 

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