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com - Stren
Preparation Week - E
Day of the Week Exercise Type
PREPARATION: If you're not used to training each body part t

Monday Pressing Strength

Upper Body Strength Day Assistance pressing

Assistance pressing
Rest: 2 min + Pulling Strength
As Much As Needed Assistance Pulling
Auxiliary Pulling
Aim for Lower End of Rep Range Auxiliary Extension
Auxiliary Curling

Total Sets

Tuesday Pressing Strength

Lower Body Strength Day Assistance extension
Rest: 2 min + Pulling Strength
As Much As Needed Assistance pulling/curling
Auxiliary calf
Aim for Lower End of Rep Range Optional - Abs

Total Sets

Wednesday

Thursday Pulling Explosive Exercise:

Back and Shoulders Hypertrophy Day Hypertrophy pulling

Hypertrophy pulling

Rest: 1 -2 min Hypertrophy pulling

Aim for Higher End of Rep Range Hypertrophy shoulder

Hypertrophy shoulder
Hypertrophy shoulder
 Total Sets

Friday Pulling Explosive Exercise:

Chest and Arms Hypertrophy Day Hypertrophy pressing exercise:

Hypertrophy pressing exercise:

Rest: 1 -2 min Hypertrophy fly exercise:
Hypertrophy curling exercise:
Hypertrophy curling exercise:
Hypertrophy extension exercise:
Hypertrophy extension exercise:

Total Sets

Saturday Lower Body Explosive Exercise:

Lower Body Hypertrophy Day Hypertrophy pressing exercise:
Rest: 1 -2 min Hypertrophy extension exercise:
Hypertrophy pulling exercise:
Hypertrophy curling exercise
Hypertrophy calf exercise:
Optional - Abs

Total Sets

Sunday
 ckingFit.com - Strength/Hypertrophy 12 Weeks Workout Rout
eparation Week - Effort Level: 8
Exercise Sets
not used to training each body part twice a week do 1 set less for each exercise.

Barbell Bench Press 3

Weighted Chest Dips 2

Standing Barbell Shoulder Press 3
Bent Over Barbell Rows 2
Weighted Pull-Ups 2
Chin Ups 2
Skull crushers 2
Cambered bar curls 2

18

Squat 3
Leg Extension 2
Deadlift 3
Leg Curls 2
Standing calf raise 3
Leg Raises 3

16

REST Day

Bent Over Barbell Rows 6

Chin-ups 3

Seated Cable Row 2

Dumbbell Shrugs 2

Seated Dumbbell Shoulder Press 3

Barbell Upright rows 2

Side lateral raises with dumbbells 2
 20

Flat dumbbell presses 6

Incline dumbbell presses 2

Hammer strength chest press 2

Incline cable flyes 2
Z-bar Preacher curls 2
Dumbbell concentration curls 2
Close-Grip Bench Press 2
Cable pressdowns with rope attachment 2

20

Squat 6
Leg Press 2
Leg extensions 2
Romanian deadlifts 2
Lying leg curls 2
Standing calf raise 2
Cable Crunch 3

19

REST Day
y 12 Weeks Workout Routine

Reps
exercise.

3-5

6-10
6-10
3-5
6-10
6-10
6-10
6-10

3-5
6-10
3-5
6-10
6-10
6-10

3 explosive reps using 65-70% of normal 3-5 rep max

weight

8-12

8-12

12-15

8-12

12-15
12-20
3 explosive reps using 65-70% of normal 3-5 rep max
weight

8-12

12-15
15-20
8-12
12-15
8-12
12-15

3 explosive reps using 65-70% of normal 3-5 rep max

weight
12-15
15-20
8-12
12-15
10-15
6-10
Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps

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