supercompensation/clean_program.txt at master · agilastic/supercompensation · GitHub

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----------------------------------------------------------------
Program: Max Strength Program (4w)

Program parameters
  duration: 4
  reps_per_exercise: 25
  intensity: 75
  units: kg
----------------------------------------------------------------
Exercise information
  Lower Power Day
   Back Squat           70kg ->  78kg
    reps: [5, 8]   weekly inc.: 2.86%
   Romanian Deadlift    78kg -> 86.4kg
    reps: [5, 8]   weekly inc.: 2.69%
   Box Jump            4 x 5 explosive
   Hanging Leg Raise   3 x 8-12
  Upper Power Day
   Bench Press         42.8kg -> 46.7kg
    reps: [5, 8]   weekly inc.: 2.33%
   Barbell Row         39.9kg -> 43.9kg
    reps: [5, 8]   weekly inc.: 2.5%
   Overhead Press       28kg -> 30.8kg
    reps: [5, 8]   weekly inc.: 2.5%
   Pallof Press        3 x 10-12 each side
----------------------------------------------------------------
Program
 Week 1
  Lower Power Day
   Back Squat          8 x 52.5kg  8 x 52.5kg  8 x 52.5kg  8 x 52.5kg
   Romanian Deadlift   8 x 60kg    8 x 60kg    8 x 60kg    8 x 60kg
   Box Jump            4 x 5 explosive
   Hanging Leg Raise   3 x 8-12

  Upper Power Day
   Bench Press         8 x 32.5kg  8 x 32.5kg  8 x 32.5kg  8 x 32.5kg
   Barbell Row         8 x 30kg    8 x 30kg    8 x 30kg    8 x 30kg
   Overhead Press      8 x 20kg    8 x 20kg    8 x 20kg    8 x 20kg
   Pallof Press        3 x 10-12 each side

 Week 2
  Lower Power Day
   Back Squat          8 x 55kg    8 x 55kg    8 x 55kg
   Romanian Deadlift   8 x 62.5kg  8 x 62.5kg  8 x 62.5kg
   Box Jump            4 x 5 explosive
   Hanging Leg Raise   3 x 8-12

  Upper Power Day
   Bench Press         8 x 32.5kg  8 x 32.5kg  8 x 32.5kg
   Barbell Row         8 x 32.5kg  8 x 32.5kg  8 x 32.5kg
   Overhead Press      8 x 22.5kg  8 x 22.5kg  8 x 22.5kg
   Pallof Press        3 x 10-12 each side

 Week 3
  Lower Power Day
   Back Squat          8 x 57.5kg  8 x 57.5kg  7 x 60kg
   Romanian Deadlift   8 x 62.5kg  8 x 62.5kg  7 x 65kg
   Box Jump            4 x 5 explosive
   Hanging Leg Raise   3 x 8-12

  Upper Power Day
   Bench Press         8 x 35kg    8 x 35kg    7 x 35kg
   Barbell Row         8 x 32.5kg  8 x 32.5kg  7 x 32.5kg
   Overhead Press      8 x 22.5kg  8 x 22.5kg  7 x 22.5kg
   Pallof Press        3 x 10-12 each side

 Week 4
  Lower Power Day
   Back Squat          7 x 60kg    7 x 60kg    6 x 62.5kg
   Romanian Deadlift   7 x 67.5kg  7 x 67.5kg  6 x 70kg
   Box Jump            4 x 5 explosive
   Hanging Leg Raise   3 x 8-12

  Upper Power Day
   Bench Press         7 x 37.5kg  7 x 37.5kg  6 x 37.5kg
   Barbell Row         7 x 35kg    7 x 35kg    6 x 35kg
   Overhead Press      7 x 25kg    7 x 25kg    6 x 25kg
   Pallof Press        3 x 10-12 each side

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