10x10 Strength Program PDF

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10x10 6 week program Notes: 4 Week progressive strength program building foundation in early week with slow reps and increasing weight gradually by each week, don’t hasten the rate of strength being built as can potentially cause injury. DO NOT shorten rest times, may seem tedious and time consuming but are needed for recovery and progress. DO light weight on off days and rest each muscle group 48hours before targetting again, hence why the light weight exercises late in the week. Throughout each exercise core must be tense and focused upon each rep. On main days focus the compound exercises and use the following exercises for a warm up/ cool down. Day 1

Day 2

Day 3

LEGS #1 Goblet Squat High Bar Back Squat A1: Leg Extension A2: Bulgarian Split Squat Single Leg Standing Calf Raise

Sets

PUSH #1 Light weight Dumbbell Hex press Barbell Bench Low-To-High Cable Fly Variation Dumbbell Lateral Raise

Sets

PULL #1 Single Arm Lat Pull-In Deadlifts Seated Face Pulls A1: Reverse EZ Bar Curl A2: Supinated EZ Bar Curl

Sets

Reps 4 10 4 4 3

RPE/%1RPM 60% 70% 7 7 6

Rest 1-2 Mins 2-3 Mins 1-2 Mins 1-2 Mins 2-3 Mins

1 2 3 4 5 6 7 8 9 10

6 10 15 10 15

RPE/%1RPM 6 7 8 6

Rest 1-2 Mins 2-3 Mins 1-2 Mins 1-2 Mins

1 2 3 4 5 6 7 8 9 10

20 10 15 15

RPE/%1RPM 5 7 8 9 9

Rest 1-2 Mins 1-2 Mins 1-2 Mins 1-2 Mins 1-2 Mins

1 2 3 4 5 6 7 8 9 10

20 10 20 20 15

Reps 2 10 3 3

Reps 3 10 3 3 3

Seated Dumbbell Curls

Day 4

Day 5

Day 6

4

LEGS #2 A1: Leg Extension A2: Bulgarian Split Squat Leg Press Single Leg Landmine RDL Single Leg Standing Calf Raise

Sets

PUSH #2 Dumbbell Bench Press Military Press Pec Deck Cable Lateral Raise Cable Single Arm Tricep Kickbacks Bicycle Crunch

Sets

PULL #2 Neutral Grip Lat Pull Down A1: EZ Bar Cable Seated Row (Elbows out) A2: EZ Bar Cable Seated Row (Elbows In) Kneeling Straight Arm Cable Pull Over Hammer Strength Row Cable Reverse Fly Hammer Curl

Sets

12

Reps 4 4 4 4 3

RPE/%1RPM 7 7 8 8 9

Rest 1-2 Mins 1-2 Mins 1-2 Mins 2-3 Mins 2-3 Mins

1 2 3 4 5 6 7 8 9 10

15 10 12 10 20

RPE/%1RPM 75% 80% 8 8 8 7

Rest 2-3 Mins 2-3 Mins 1-2 Mins 1-2 Mins 1-2 Mins 1-2 Mins

1 2 3 4 5 6 7 8 9 10

4 5 15 10 20 12

RPE/%1RPM 5 7 7 8 8 8 7

Rest 2-3 Mins 0 Secs 2-3 Mins 2-3 Mins 2-3 Mins 2-3 Mins 1-2 Mins

1 2 3 4 5 6 7 8 9 10

14 12 12 12 15 20 10

Reps 3 3 3 3 3 3

Reps 3 3 3 3 3 3 3

8 2-4 Mins...