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, 1.2, 0.8, 0.8, 1.2, 1, 0.8 |
| intensity_scalers | 0.9, 1, 0.9, 1, 1, 1, 1, 1 |
| units |
| Name | Start | End | [Min, Max] | Weekly_inc. | Reps | Avg_intensity | |
|---|---|---|---|---|---|---|---|
| Monday | |||||||
| Squats | 95 | 111 | [3, 8] | 2.0% | 25 | 75 | |
| Chins (light) | 100 | 117 | [3, 8] | 2.0% | 25 | 75 | |
| Military press | 50 | 58 | [3, 8] | 1.9% | 25 | 75 | |
| Wednesday | |||||||
| Deadlifts | 120 | 140 | [3, 8] | 1.9% | 25 | 75 | |
| Bench | 70 | 82 | [3, 8] | 2.0% | 25 | 75 | |
| Chin ups | 100 | 117 | [3, 8] | 2.0% | 25 | 75 | |
| Dips | 4 x 10 @ bodyweight | ||||||
| Friday | |||||||
| Squats | 85 | 99 | [3, 8] | 1.9% | 25 | 75 | |
| Chins (light) | 100 | 117 | [3, 8] | 2.0% | 25 | 75 | |
| Military press | 50 | 58 | [3, 8] | 1.9% | 25 | 75 | |
Week 1 |
|||||
Monday |
|||||
| Squats | 7 x 67.5 | 7 x 67.5 | 7 x 67.5 | ||
| Chins (light) | 7 x 70 | 7 x 70 | 6 x 75 | ||
| Military press | 7 x 35 | 7 x 35 | 7 x 35 | ||
Wednesday |
|||||
| Deadlifts | 7 x 85 | 7 x 85 | 6 x 90 | ||
| Bench | 7 x 50 | 7 x 50 | 6 x 52.5 | ||
| Chin ups | 7 x 70 | 7 x 70 | 6 x 75 | ||
| Dips | 4 x 10 @ bodyweight | ||||
Friday |
|||||
| Squats | 7 x 60 | 7 x 60 | 6 x 62.5 | ||
| Chins (light) | 7 x 70 | 7 x 70 | 7 x 70 | ||
| Military press | 7 x 35 | 7 x 35 | 6 x 37.5 | ||
Week 2 |
|||||
Monday |
|||||
| Squats | 7 x 70 | 6 x 75 | 6 x 75 | 5 x 80 | |
| Chins (light) | 7 x 75 | 6 x 77.5 | 6 x 77.5 | 5 x 82.5 | |
| Military press | 7 x 37.5 | 6 x 40 | 6 x 40 | 5 x 42.5 | |
Wednesday |
|||||
| Deadlifts | 7 x 87.5 | 6 x 95 | 6 x 95 | 5 x 100 | |
| Bench | 7 x 52.5 | 6 x 55 | 6 x 55 | 5 x 57.5 | |
| Chin ups | 7 x 75 | 7 x 75 | 6 x 77.5 | 5 x 82.5 | |
| Dips | 4 x 10 @ bodyweight | ||||
Friday |
|||||
| Squats | 7 x 62.5 | 7 x 62.5 | 6 x 67.5 | 5 x 70 | |
| Chins (light) | 7 x 75 | 7 x 75 | 6 x 77.5 | 5 x 82.5 | |
| Military press | 7 x 37.5 | 7 x 37.5 | 6 x 40 | 5 x 42.5 | |
Week 3 |
|||||
Monday |
|||||
| Squats | 8 x 65 | 8 x 65 | 7 x 70 | 5 x 77.5 | |
| Chins (light) | 8 x 70 | 7 x 72.5 | 7 x 72.5 | 6 x 77.5 | |
| Military press | 8 x 35 | 8 x 35 | 7 x 37.5 | 6 x 37.5 | |
Wednesday |
|||||
| Deadlifts | 8 x 82.5 | 7 x 87.5 | 7 x 87.5 | 6 x 92.5 | |
| Bench | 8 x 47.5 | 8 x 47.5 | 7 x 50 | 6 x 55 | |
| Chin ups | 8 x 70 | 7 x 72.5 | 6 x 77.5 | 5 x 82.5 | 5 x 82.5 |
| Dips | 4 x 10 @ bodyweight | ||||
Friday |
|||||
| Squats | 7 x 62.5 | 7 x 62.5 | 6 x 65 | 6 x 65 | 5 x 70 |
| Chins (light) | 8 x 70 | 7 x 72.5 | 6 x 77.5 | 6 x 77.5 | 5 x 82.5 |
| Military press | 8 x 35 | 8 x 35 | 7 x 37.5 | 6 x 37.5 | |
Week 4 |
|||||
Monday |
|||||
| Squats | 6 x 75 | 5 x 80 | 5 x 80 | 4 x 82.5 | |
| Chins (light) | 5 x 82.5 | 5 x 82.5 | 5 x 82.5 | 5 x 82.5 | |
| Military press | 6 x 40 | 5 x 42.5 | 5 x 42.5 | 4 x 45 | |
Wednesday |
|||||
| Deadlifts | 6 x 95 | 5 x 100 | 5 x 100 | 4 x 105 | |
| Bench | 6 x 55 | 5 x 57.5 | 5 x 57.5 | 4 x 62.5 | |
| Chin ups | 5 x 82.5 | 5 x 82.5 | 5 x 82.5 | 5 x 82.5 | |
| Dips | 4 x 10 @ bodyweight | ||||
Friday |
|||||
| Squats | 6 x 67.5 | 5 x 70 | 5 x 70 | 4 x 75 | |
| Chins (light) | 6 x 77.5 | 5 x 82.5 | 5 x 82.5 | 4 x 87.5 | |
| Military press | 6 x 40 | 5 x 42.5 | 5 x 42.5 | 4 x 45 | |
Week 5 |
|||||
Monday |
|||||
| Squats | 6 x 80 | 5 x 85 | 5 x 85 | 4 x 87.5 | |
| Chins (light) | 6 x 82.5 | 5 x 87.5 | 5 x 87.5 | 4 x 92.5 | |
| Military press | 6 x 42.5 | 5 x 45 | 5 x 45 | 4 x 47.5 | |
Wednesday |
|||||
| Deadlifts | 6 x 100 | 6 x 100 | 5 x 105 | 4 x 112.5 | |
| Bench | 6 x 57.5 | 5 x 62.5 | 5 x 62.5 | 4 x 65 | |
| Chin ups | 6 x 82.5 | 5 x 87.5 | 5 x 87.5 | 4 x 92.5 | |
| Dips | 4 x 12 @ bodyweight + 10kg | ||||
Friday |
|||||
| Squats | 6 x 70 | 5 x 75 | 5 x 75 | 4 x 80 | |
| Chins (light) | 6 x 82.5 | 5 x 87.5 | 5 x 87.5 | 4 x 92.5 | |
| Military press | 6 x 42.5 | 5 x 45 | 5 x 45 | 4 x 47.5 | |
Week 6 |
|||||
Monday |
|||||
| Squats | 6 x 80 | 6 x 80 | 6 x 80 | 5 x 85 | 4 x 90 |
| 3 x 95 | |||||
| Chins (light) | 7 x 80 | 6 x 85 | 5 x 90 | 5 x 90 | 4 x 95 |
| 3 x 100 | |||||
| Military press | 7 x 40 | 6 x 42.5 | 6 x 42.5 | 5 x 45 | 4 x 47.5 |
| 3 x 50 | |||||
Wednesday |
|||||
| Deadlifts | 7 x 95 | 6 x 102.5 | 5 x 107.5 | 5 x 107.5 | 4 x 112.5 |
| 3 x 120 | |||||
| Bench | 6 x 60 | 6 x 60 | 6 x 60 | 5 x 62.5 | 4 x 67.5 |
| 3 x 70 | |||||
| Chin ups | 7 x 80 | 6 x 85 | 5 x 90 | 5 x 90 | 4 x 95 |
| 3 x 100 | |||||
| Dips | 4 x 12 @ bodyweight + 10kg | ||||
Friday |
|||||
| Squats | 7 x 67.5 | 6 x 72.5 | 5 x 75 | 5 x 75 | 4 x 80 |
| 3 x 85 | |||||
| Chins (light) | 7 x 80 | 6 x 85 | 5 x 90 | 5 x 90 | 4 x 95 |
| 3 x 100 | |||||
| Military press | 7 x 40 | 6 x 42.5 | 5 x 45 | 5 x 45 | 4 x 47.5 |
| 3 x 50 | |||||
Week 7 |
|||||
Monday |
|||||
| Squats | 7 x 75 | 6 x 80 | 6 x 80 | 5 x 85 | |
| Chins (light) | 7 x 80 | 6 x 82.5 | 6 x 82.5 | 5 x 87.5 | |
| Military press | 7 x 40 | 6 x 42.5 | 6 x 42.5 | 5 x 45 | |
Wednesday |
|||||
| Deadlifts | 7 x 95 | 6 x 100 | 6 x 100 | 5 x 105 | |
| Bench | 7 x 55 | 6 x 57.5 | 6 x 57.5 | 5 x 62.5 | |
| Chin ups | 7 x 80 | 6 x 82.5 | 6 x 82.5 | 5 x 87.5 | |
| Dips | 4 x 12 @ bodyweight + 10kg | ||||
Friday |
|||||
| Squats | 7 x 67.5 | 6 x 70 | 6 x 70 | 5 x 75 | |
| Chins (light) | 7 x 80 | 6 x 82.5 | 6 x 82.5 | 5 x 87.5 | |
| Military press | 7 x 40 | 6 x 42.5 | 6 x 42.5 | 5 x 45 | |
Week 8 |
|||||
Monday |
|||||
| Squats | 7 x 77.5 | 6 x 82.5 | 5 x 87.5 | ||
| Chins (light) | 7 x 82.5 | 6 x 87.5 | 6 x 87.5 | ||
| Military press | 7 x 40 | 6 x 42.5 | 5 x 45 | ||
Wednesday |
|||||
| Deadlifts | 7 x 97.5 | 6 x 105 | 5 x 110 | ||
| Bench | 7 x 57.5 | 6 x 62.5 | 5 x 65 | ||
| Chin ups | 7 x 82.5 | 6 x 87.5 | 5 x 92.5 | ||
| Dips | 4 x 12 @ bodyweight + 10kg | ||||
Friday |
|||||
| Squats | 8 x 65 | 6 x 75 | 4 x 82.5 | ||
| Chins (light) | 8 x 77.5 | 6 x 87.5 | 4 x 97.5 | ||
| Military press | 7 x 40 | 6 x 42.5 | 5 x 45 | ||