Strength training workout program

exercise-schedule.md

Strength Training

Directions

Frequency

Perform workout three times per week, resting at least a day between sessions. One cycle lasts 6 weeks followed by a week of rest.

Time needed

45 to 60 minutes

Do it

First, find your rep maxes. Conservatively estimate the heaviest weight you can lift for 15, 10, and 5 reps on each exercise in the workout. Write those numbers down - they are you 15, 10 and 5 "RM", or "rep max". For the first two weeks of the program, you'll work off percentages of your 15RM every workout. In weeks three and four, you'll use your 10RM, and then in weeks 5 and 6, your 5RM.

Workout	Weight
1	75% of 15RM
2	80% of 15RM
3	85% of 15RM
4	90% of 15RM
5	95% of 15RM
6	15RM
7	75% of 10RM
8	80% of 10RM
9	85% of 10RM
10	90% of 10RM
11	95% of 10RM
12	10RM
13	75% of 5RM
14	80% of 5RM
15	85% of 5RM
16	90% of 5RM
17	95% of 5RM
18	5RM

In each workout, perform two sets of every lift. Do 15 reps for the first two weeks, 10 reps in the second two, and five in the last two (except for sit-ups which are static sets). After six weeks, take a week off and the repeat the program but increase all your original numbers by five to ten pounds.

Exercises

1. Squat
2. Incline bench press
3. One-arm row
4. Dip
5. Chinup
6. Lateral raise
7. Dumbbell curl
8. E-Z Bar Triceps Extension
9. Situp (two sets of 15 to 25)