Training Plans

By: Tony Ciarelli

Please remember to consult a professional trainer before beginning any type of rigorous exercise.

Four Week Training Plan

This is a 4 week - 3 day a week program to increase size and explosive power

In each lift there will be a light day - 5setsx3reps, medium day - 5x5 and heavy day - 5x10
Plus a backoff set to increase work capacity - weight should be around PR for 10 in that lift

The last set in each lift should be to failure or close to failure.
If the last set is made then the next workout for that lift the weight should be increased
As the last set moves up the jumps between sets have to be increased.
The jumps between sets should be as uniform as possible

Example lifters Personal Records in each lift
Bench PRs - 3s - 265lbs / 5s - 215lbs / 10s - 195lbs
Power clean PRs - 3s - 225lbs / 5s - 215lbs / 10s - 215lbs
Squat - 3s - 325lbs / 5s - 295lbs / 10s - 245lbs

Monday
1. Bench - 135x5, 175x5, 205x5, 225x3, 245x3, 265x3, - 190x10
2. Power clean - 135x5, 155x5, 175x5, 195x5, 215x5
3. Squat - 135x10, 175x10, 205x10, 225x10, 245x10
Armwork - 3x10 - curls, upright rows, tricep ext. bentover rows
Abs/back - 3x10 - romans/hypers

Wednesday
1. Bench - 135x5, 155x5, 175x5, 195x5, 215x5, - 190x10
2. Clean Pulls - 135x10, 155x10, 175x10, 195x10, 215x10
3. Squats - 135x5, 205x5, 255x3, 295x3, 325x3, - 245x10
Armwork - 3x10 - curls, upright rows, tricep ext. bentover rows
Abs/back - 3x10 - romans/hypers

Friday
1. Bench - 135x10, 150x10, 165x10, 180x10, 195x10
2. Power clean - 135x5, 155x5, 185x3, 205x3, 225x3
3. Squat - 135x5, 185x5, 215x5, 255x5, 295x5, - 245x10
Armwork - 3x10 - curls, upright rows, tricep ext. bentover rows
Abs/back - 3x10 - romans/hypers

Follow up your workout with

All-Pro Science Recovery
To increase endurance and speed up recovery time.













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