Sample Progression
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| Block | Week | Sets | Reps | Mon | Wed | Fri |
|---|---|---|---|---|---|---|
|
|
1 | 3 | 8-10 | 80 | 75 | 70 |
| 2 | 3 | 5-10 | 85 | 80 | 70 | |
| 3 | 3 | 3-8 | 90 | 80 | 75 | |
|
|
4 | 3 | 5 | 80 | 80 | 70 |
| 5 | 3 | 5 | 85 | 85 | 70 | |
| 6 | 3 | 3 | 90 | 90 | 75 | |
| 7 | 3 | 2 | 95 | 90 | 75 | |
|
|
8 | 5 | 5 | 80 | 90 | 70 |
| 9 | 3 | 3 | 90 | 85 | 75 | |
| 10 | 1 | 3 | 95 | 80 | 75 | |
Sample Progression
|
|
||||||
| Block | Week | Sets | Reps | Mon | Wed | Fri |
|---|---|---|---|---|---|---|
|
|
1 | 3 | 8-10 | 80 | 75 | 70 |
| 2 | 3 | 5-10 | 85 | 80 | 70 | |
| 3 | 3 | 3-8 | 90 | 80 | 75 | |
|
|
4 | 3 | 5 | 80 | 80 | 70 |
| 5 | 3 | 5 | 85 | 85 | 70 | |
| 6 | 3 | 3 | 90 | 90 | 75 | |
| 7 | 3 | 2 | 95 | 90 | 75 | |
|
|
8 | 5 | 5 | 80 | 90 | 70 |
| 9 | 3 | 3 | 90 | 85 | 75 | |
| 10 | 1 | 3 | 95 | 80 | 75 | |
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