Beyond General Fitness: Weight Training: The Plan and Training (DUP)

Now that the set up is done you can set up your training plan and progression.  There always needs to be a time frame in which to do the plan.  After your training plan has been completed you should do a week of de-load and then a week of testing your 1RM again to check for progression.  I am going to set up a simple plan that is on a four week training session 1 week de-load and 1 week testing session.

Now lets plan your days accordingly.

Monday – Squat, bench, deadlift
Tuesday – Off
Wednesday – Squat, bench, deadlift
Thursday – Off
Friday – Squat, bench, deadlift
Saturday – Accessory session
Sunday – Off

Now, we need rep ranges.

Lets do something like this Power, Strength and Hypertrophy.

So your three days could be –

Power – 6 sets of 3 at 70% 1RM
Strength – 5 sets of 5 at 80% 1RM
Hypertrophy – 4 sets of 8 at 70% 1RM

Now lets take this a step further, your week would now look something like –

Monday – Power squat, strength bench, hypertrophy deadlift
Tuesday – Off
Wednesday – Strength squat, hypertrophy bench, power deadlift
Thursday – Off
Friday – Hypertrophy squat, power bench, strength deadlift
Saturday – Accessory session
Sunday – Off

Then to go week by week we will next have you up the weight every week.  I am going to use basic example still so lets go with Bench Press with a 1RM of 250 lbs.

Week 1

Monday – 200lbs for 5 sets of 5

Wednesday – 175 lbs for 4 sets of 8

Friday – 175 lbs for 6 sets of 3 (Focus here is on form/ power/ explosiveness.)

Week 2

Monday – 205lbs for 5 sets of 5

Wednesday – 180 lbs for 4 sets of 8

Friday – 175 lbs for 6 sets of 3 *

Week 3

Monday – 210lbs for 5 sets of 5

Wednesday – 185 lbs for 4 sets of 8

Friday – 175 lbs for 6 sets of 3 *

Week 4

Monday – 215lbs for 5 sets of 5

Wednesday – 190 lbs for 4 sets of 8

Friday – 175 lbs for 6 sets of 3 *

Week 5 De-load

Monday – 170lbs for 3 sets of 3

Wednesday – 165lbs for 2 sets of 5

Friday – 160lbs for 2 sets of 3

Week 6 Test for 1RM again

Finally if you are reading this I haven't talked about an accessory session.  What I mean an accessory session would be something like:

Pull-ups 5 sets of 6-8 reps

Military Press 5 sets of 6-8 reps

Bent Over Rows 4 sets of 10-12 reps

Dumbbell Curls 4 sets of 10-12 reps

Calf Raises 4 sets of 10-12 reps

This is of course only an example and you can google DUP and find other examples of how to do a set up.  This example and the information I found most useful was from jmaxfitness.