Trening linearne periodizacije

Mezociklus III (Strength) - Slit (Push, Pull, Legs)

Trening A – Push (Mezociklus III – Strength)
Exercise R. (w. 1) W. (w. 1) R. (w. 2) W. (w. 2) R. (w. 3) W. (w. 3) R. (w. 4) W. (w. 4) R. (w. 5) W. (w. 5) R. (w. 6) W. (w. 6) R. (w. 7) W. (w. 7) R. (w. 8) W. (w. 8)
Bench press 5x5 80 5x5 82.5 4x4 85 4x4 87.5 4x3 90 4x3 92.5 3x3 95 3x3 97.5
Incline press 4x6 70 4x6 72.5 4x5 75 4x5 77.5 3x4 80 3x4 82.5 3x3 85 3x3 85
Dips 4x6 85 4x6 87.5 4x5 90 4x5 92.5 3x4 95 3x4 97.5 3x3 100 3x3 100
Lateral raises 4x12 12.5 4x12 12.5 4x10 15 4x10 15 3x10 15 3x10 15 3x10 17.5 3x3 17.5
Military press 4x6 55 4x6 57.5 4x5 60 4x5 62.5 3x4 65 3x4 65 3x3 65 3x3 65
Triceps rope pushdown 3x15 30 3x15 32.5 3x12 35 3x12 35 3x10 35 3x10 35 3x8 35 3x8 35
Overhead triceps extension 3x12 30 3x12 32.5 3x10 32.5 3x10 35 3x8 35 3x6 35 3x6 35 3x6 35
Trening B – Pull (Mezociklus III – Strength)
Exercise R. (w. 1) W. (w. 1) R. (w. 2) W. (w. 2) R. (w. 3) W. (w. 3) R. (w. 4) W. (w. 4) R. (w. 5) W. (w. 5) R. (w. 6) W. (w. 6) R. (w. 7) W. (w. 7) R. (w. 8) W. (w. 8)
Deadlift 5x5 135 5x5 140 4x4 145 4x4 150 4x3 155 4x3 160 3x3 165 3x3 170
Lat pulldown 4x10 60 4x10 62.5 4x8 65 4x8 65 3x6 65 3x6 65 3x6 70 3x6 70
Barbell row 4x8 55 4x8 57.5 4x6 60 4x6 60 3x5 60 3x5 60 3x5 60 3x5 60
Face pulls 3x15 50 3x15 52.5 3x12 55 3x12 55 3x10 55 3x10 55 3x10 55 3x10 55
Biceps curls 3x12 32.5 3x12 32.5 3x10 35 3x10 35 3x8 35 3x8 35 3x8 35 3x8 35
Chest supported row 3x12 35 3x12 37.5 3x10 37.5 3x10 37.5 3x8 37.5 3x8 37.5 3x6 37.5 3x6 37.5
Reverse pec deck 3x12 30 3x12 32.5 3x10 32.5 3x10 32.5 3x8 32.5 3x8 32.5 3x6 32.5 3x6 32.5
Hammer curls 2x12 32.5 2x12 32.5 2x10 35 2x10 35 2x8 35 2x8 35 2x6 35 2x6 35
Trening C – Legs (Mezociklus III – Strength)
Exercise R. (w. 1) W. (w. 1) R. (w. 2) W. (w. 2) R. (w. 3) W. (w. 3) R. (w. 4) W. (w. 4) R. (w. 5) W. (w. 5) R. (w. 6) W. (w. 6) R. (w. 7) W. (w. 7) R. (w. 8) W. (w. 8)
Squat 5x5 75 5x5 77.5 4x4 80 4x4 82.5 4x3 85 4x3 87.5 3x3 90 3x3 92.5
RDL 4x6 70 4x6 72.5 4x5 75 4x5 77.5 3x4 77.5 3x4 77.5 3x3 77.5 3x3 77.5
Leg press 4x10 140 4x10 145 4x8 150 4x8 155 3x6 160 3x6 165 3x6 170 3x6 175
Calf raises 4x15 65 4x15 67.5 4x12 70 4x12 72.5 3x10 75 3x10 77.5 3x10 80 3x10 80
Leg extension (Kick) 3x15 52.5 3x15 55 3x12 57.5 3x12 60 3x10 60 3x10 62.5 3x8 65 3x8 65
Bulgarian split squat 4x10 30 4x10 32.5 4x8 35 4x8 37.5 3x6 37.5 3x6 37.5 3x6 37.5 3x6 37.5