Program with dynamic exercise

This program was made using streprogen, the Python strength program generator. The latest version can be found at https://pypi.python.org/pypi/streprogen/.

Program parameters

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

Exercise information

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

Program

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