10 Week Matrix Program
Week 1:
Monday (Heavy Day) 55% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 2:
Monday (Heavy Day) 60% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 3:
Monday (Heavy Day) 65% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 4:
Monday (Heavy Day) 70% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 5:
Monday (Heavy Day) 75% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 6:
Monday (Heavy Day) 80% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 7:
Monday (Heavy Day) 85% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 8:
Monday (Heavy Day) 90% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 9:
Monday (Heavy Day) 95% of Projected Max.
Thursday (Light Day) 80% of heavy day.
Week 10:
Wednesday (Personal Record Day) 100% of Projected Max.
http://www.bodybuilding.com/fun/weis10.htm
(Also Known As The Maximum Muscle Bulk and Power System)
Do 2-3 light warm-up sets; then 3 sets, 10 reps, 175 lbs.
3 x 10 with 140 lbs.
Do 2-3 light warm-up sets; then 3 sets, 9 reps, 190 lbs.
3 x 9 with 150 lbs.
Do 2-3 light warm-up sets; then 3 sets, 8 reps, 205 lbs.
3 x 8 with 165 lbs.
Do 2-3 light warm-up sets; then 3 sets, 7 reps, 220 lbs.
3 x 7 with 175 lbs.
Do 2-3 light warm-up sets; then 3 sets, 6 reps, 235 lbs.
3 x 6 with 190 lbs.
Do 2-3 light warm-up sets; then 3 sets, 5 reps, 250 lbs.
3 x 5 with 200 lbs.
Do 2-3 light warm-up sets; then 2 sets, 4 reps, 265 lbs.
2 x 4 with 215 lbs.
Do 2-3 light warm-up sets; then 2 sets, 3 reps, 285 lbs.
2 x 3 with 225 lbs.
Do 2-3 light warm-up sets; then 1 set, 2 reps, 300 lbs.
1 x 2 with 240 lbs.
Do 2-3 light warm-up sets; then first attempt 88-92 ½ Max 1 set, 1 rep, 315 lbs.
Second attempt 95-97 ½ Max 1 set, 1 rep, 320 lbs.
Third attempt with 100-102% Max 1 set, 1 rep, 325 lbs.