This program was made using streprogen
,
the Python strength program generator.
The latest version can be found at https://pypi.python.org/pypi/streprogen/
.
Parameter name | Value |
---|---|
duration | 8 |
reps_per_exercise | 20 |
avg_intensity | 70 |
reps_scalers | 1.2, 1, 0.8, 1.2, 0.8, 1, 1.2, 0.8 |
intensity_scalers | 1, 0.9, 0.9, 1, 1, 1, 1, 1 |
units | kg |
Name | Start | End | [Min, Max] | Weekly_inc. | Reps | Avg_intensity | |
---|---|---|---|---|---|---|---|
Day A | |||||||
Squats | 100kg | 120kg | [4, 8] | 2.3% | 20 | 70 | |
Bench press | 80kg | 95kg | [4, 8] | 2.2% | 20 | 70 | |
Day B | |||||||
Squats | 100kg | 110kg | [4, 8] | 1.2% | 20 | 70 | |
Bench press | 80kg | 95kg | [4, 8] | 2.2% | 20 | 70 |
Week 1 |
|||||||
Day A |
|||||||
Squats | 8 x 65kg | 7 x 70kg | 6 x 75kg | ||||
Bench press | 8 x 55kg | 7 x 55kg | 6 x 60kg | ||||
Day B |
|||||||
Squats | 8 x 65kg | 7 x 70kg | 6 x 75kg | ||||
Bench press | 7 x 55kg | 7 x 55kg | 7 x 55kg | ||||
Week 2 |
|||||||
Day A |
|||||||
Squats | 8 x 70kg | 8 x 70kg | 7 x 75kg | ||||
Bench press | 8 x 55kg | 7 x 60kg | 7 x 60kg | ||||
Day B |
|||||||
Squats | 8 x 70kg | 7 x 75kg | 6 x 80kg | ||||
Bench press | 8 x 55kg | 7 x 60kg | 7 x 60kg | ||||
Week 3 |
|||||||
Day A |
|||||||
Squats | 8 x 70kg | 8 x 70kg | |||||
Bench press | 8 x 55kg | 7 x 60kg | |||||
Day B |
|||||||
Squats | 8 x 70kg | 8 x 70kg | |||||
Bench press | 8 x 55kg | 8 x 55kg | |||||
Week 4 |
|||||||
Day A |
|||||||
Squats | 6 x 80kg | 6 x 80kg | 6 x 80kg | 6 x 80kg | |||
Bench press | 6 x 65kg | 6 x 65kg | 6 x 65kg | 6 x 65kg | |||
Day B |
|||||||
Squats | 7 x 70kg | 7 x 70kg | 6 x 75kg | 5 x 80kg | |||
Bench press | 7 x 60kg | 7 x 60kg | 6 x 65kg | 5 x 65kg | |||
Week 5 |
|||||||
Day A |
|||||||
Squats | 6 x 85kg | 6 x 85kg | |||||
Bench press | 6 x 70kg | 6 x 70kg | |||||
Day B |
|||||||
Squats | 6 x 80kg | 6 x 80kg | |||||
Bench press | 7 x 65kg | 6 x 70kg | |||||
Week 6 |
|||||||
Day A |
|||||||
Squats | 7 x 80kg | 7 x 80kg | 7 x 80kg | ||||
Bench press | 7 x 65kg | 7 x 65kg | 7 x 65kg | ||||
Day B |
|||||||
Squats | 8 x 70kg | 7 x 75kg | 6 x 80kg | ||||
Bench press | 8 x 60kg | 7 x 65kg | 6 x 70kg | ||||
Week 7 |
|||||||
Day A |
|||||||
Squats | 6 x 85kg | 6 x 85kg | 6 x 85kg | 6 x 85kg | |||
Bench press | 7 x 65kg | 7 x 65kg | 6 x 70kg | 5 x 70kg | |||
Day B |
|||||||
Squats | 6 x 80kg | 6 x 80kg | 6 x 80kg | 6 x 80kg | |||
Bench press | 7 x 65kg | 7 x 65kg | 6 x 70kg | 5 x 70kg | |||
Week 8 |
|||||||
Day A |
|||||||
Squats | 7 x 85kg | 7 x 85kg | |||||
Bench press | 7 x 65kg | 7 x 65kg | |||||
Day B |
|||||||
Squats | 7 x 80kg | 7 x 80kg | |||||
Bench press | 7 x 65kg | 7 x 65kg |