Maximal strength
| Exercise | Sets/reps. Week 1 |
W. 2 & 4 |
W. 3 & 5 |
Week 6 |
RI | Tempo |
|---|---|---|---|---|---|---|
| Back squat/ Front squat/ Split squat | 8 - 6 - 5 | 3 x 6 | 3 x 5 | 3 x 4 | 3'-4' | 2-0-E |
| Bench press (barbell) | 3 x 5 | 3 x 4 | 3 x 3 | 3 x 2 | 3'-4' | 2-0-E |
| One-arm incline dumbbell bench press | 2 x 8 | 2 x 6 | 2 x 5 | 2 x 4 | 2'-3' | 2-0-E |
| Jerk | 8 - 6 - 5 | 3 x 6 | 3 x 5 | 3 x 4 | 3'-4' | Explosive |
| Standing one-arm dumbbell press | 2 x 8 | 2 x 6 | 2 x 5 | 2 x 4 | 2'-3' | 2-0-E |
| Pull-up progression | 3 x 8 | 3 x 6 | 3 x 6 | 3 x 5 | 3' | 2-0-E |
| Romanian deadlift & row | 8 - 6 - 5 | 3 x 6 | 3 x 5 | 3 x 4 | 3' | - |
| Side lying external shoulder rotation | 3 x 12 - 15 | 3 x 12 - 15 | 3 x 12 - 15 | 3 x 12 - 15 | 1' | 2-0-2 |
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