12 Week Strength Programme
Here is a very simple, but very effective strength programme that I’ve been working on.
The key here is to stay shy of failure, but over the weeks are weights and volume start creeping up, so we can keep gently improving and in three months be so much stronger, with more endurance. Here are the exercises, with the programme below.
I’ve made the first option for those who use a gym, with a second as a home programme. You could always do both! Ideally this session would be done once to twice per week, and work well around sport.
Enjoy!!
Make sure to start your first week Deadlift light, around 50% of your max, and your Bulgarian Split Squats and Bench around 75%. Each fortnight look to make a small increase in weight used. Ideally use the trap bar for deadlift, and ensure form is immaculate across all exercises, don’t be scared to regress the exercises and get better form, for example dropping to the knees with clap push ups.
Week 1
3 x 5
DL 55kg or Raised Heel KB Squat
Bulg SS 12.5kg
DB Incline Bench 20kg or Clap Push Ups
DB Row 20kg or Standing Row
3 x 5 back to back
Med Ball Slams or Squat Jumps
Pull Ups or Push Ups
Week 2
4 x 5
DL
Bulg SS
DB Incline Bench
DB Row
Med Ball Slams
Pull Ups
Week 3
5 x 5
DL
Bulg SS
DB Incline Bench
DB Row 22
Med Ball Slams 10kg
2 x 5
Pull Ups
Week 4
5 x 5
DL
Bulg SS
DB Incline Bench
DB Row
2 x 6
Med Ball Slams 10kg
Pull Ups
Week 5
6 x 6
DL
Bulg SS
DB Incline Bench
DB Row
1 x Max Pull Ups, Slams x 20
Week 6
6 X 6
DL
Bulg SS
DB Incline Bench
DB Row
1 x Max Pull Ups, Slams x 20
Week 7
6 x 3
DL
Bulg SS
DB Incline Bench
DB Row
2 x 7
Med Ball Slams
Pull Ups
Week 8
5 x 4
DL
Bulg SS
DB Incline Bench
DB Row
2 x 8
Med Ball Slams
Pull Ups
Week 9
3 x 3
DL
Bulg SS
DB Incline Bench
DB Row
2 x 9
Med Ball Slams
Pull Ups
Week 10
4 x 4
DL
Bulg SS
DB Incline Bench
DB Row
2 x 9
Med Ball Slams
Pull Ups
Week 11
5 x 5
DL
Bulg SS
DB Incline Bench
DB Row
Med Ball Slams
2 x 10
Med Ball Slams
Pull Ups
Week 12 - Off