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 | 25 |
avg_intensity | 75 |
reps_scalers | 0.8, 1, 1, 0.8, 1.2, 1.2, 1.2, 1 |
intensity_scalers | 1, 1, 0.9, 1, 1, 0.9, 1, 0.9 |
units | kg |
Name | Start | End | [Min, Max] | Weekly_inc. | Reps | Avg_intensity | |
---|---|---|---|---|---|---|---|
Day 1 | |||||||
Squats | 100kg | 110kg | [4, 8] | 1.2% | 25 | 75 | |
Biceps | 3 x 12 |
Week 1 |
|||||||
Day 1 |
|||||||
Squats | 6 x 75kg | 5 x 80kg | 5 x 80kg | 4 x 82.5kg | |||
Biceps | 3 x 12 | ||||||
Week 2 |
|||||||
Day 1 |
|||||||
Squats | 6 x 77.5kg | 6 x 77.5kg | 6 x 77.5kg | 6 x 77.5kg | |||
Biceps | 3 x 12 | ||||||
Week 3 |
|||||||
Day 1 |
|||||||
Squats | 7 x 72.5kg | 7 x 72.5kg | 7 x 72.5kg | ||||
Biceps | 3 x 12 | ||||||
Week 4 |
|||||||
Day 1 |
|||||||
Squats | 6 x 77.5kg | 5 x 80kg | 5 x 80kg | 4 x 85kg | |||
Biceps | 3 x 12 | ||||||
Week 5 |
|||||||
Day 1 |
|||||||
Squats | 8 x 72.5kg | 7 x 75kg | 6 x 80kg | 5 x 85kg | 4 x 90kg | ||
Biceps | 3 x 12 | ||||||
Week 6 |
|||||||
Day 1 |
|||||||
Squats | 8 x 72.5kg | 7 x 77.5kg | 6 x 80kg | 6 x 80kg | |||
Biceps | 3 x 12 | ||||||
Week 7 |
|||||||
Day 1 |
|||||||
Squats | 7 x 75kg | 6 x 80kg | 5 x 85kg | 4 x 87.5kg | 4 x 87.5kg | 4 x 87.5kg | |
Biceps | 3 x 12 | ||||||
Week 8 |
|||||||
Day 1 |
|||||||
Squats | 7 x 77.5kg | 7 x 77.5kg | 7 x 77.5kg | ||||
Biceps | 3 x 12 |