WEEKS 6 - 7 @ 75% WEEK 8 - 9 @ 80%
| M | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 | |||||||
| O | EXERCISES | WT | REP | WT | REP | WT | REP | WT | REP | WT | REP | WT | REP |
| N | Power Clean | 95LBS. | 10 | 4 | 4 | 4 | |||||||
| D | Bent Over Rows | 135 | 10 | 6 | 6 | 6 | |||||||
| A | Squat | 135 | 12 | 8 | 5 | 3 | 2 | ||||||
| Y | Leg Press | 10 | 10 | 10 | |||||||||
| Stiff Leg Deads | 6 | 6 | |||||||||||
| Neck | |||||||||||||
| T | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 | |||||||
| U | EXERCISES | WT | REP | WT | REP | WT | REP | WT | REP | WT | REP | WT | REP |
| E | Bench Press | BAR | 20 | 135 | 10 | 5 | 5 | 5 | |||||
| S | Incline Press | 8 | 8 | 8 | |||||||||
| D | Split Jerk | 135 | 8 | 8 | |||||||||
| A | High Pulls | 3 | 3 | ||||||||||
| Y | Close Grip Bench | 6 | 6 | 6 | |||||||||
| Neck | |||||||||||||
| Situps | |||||||||||||
| T | SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 | |||||||
| H | EXERCISES | WT | REP | WT | REP | WT | REP | WT | REP | WT | REP | WT | REP |
| U | Hang Clean | 6 | 4 | 2 | |||||||||
| R | D.B. Row | 6 | 6 | 6 | |||||||||
| S | Front Squat | 8 | 8 | ||||||||||
| D | Leg Curls | 12 | 12 | ||||||||||
| A | Calves | 10 | 10 | 10 | |||||||||
| Y | |||||||||||||
| F | Bench Press | BAR | 20 | 135 | 10 | 5 | 2 | ||||||
| R | DB Incline Bench Press | 8 | 8 | 8 | |||||||||
| I | Standing Military | 6 | 6 | ||||||||||
| D | Lying Tri Extentions | 10 | 8 | 6 | |||||||||
| A | Bicep Curls | 10 | 10 | 10 | |||||||||
| Y | Neck | ||||||||||||
| Situps |
To Download the Workout in Microsoft Excel Click Below:
Download: OFF-SEASON WORKOUT: WEEKS 6-9
Download: OFF-SEASON WORKOUT: WEEKS 6-9By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding, and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a three-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.