⚽ Fitness

Jan Machala

HomePlanHistoryProgressSupplementsImport
HomePlanHistoryProgressSupplementsImport

Full Body Strength — Peak Maintenance

Phase 3
Week 11·Thursday
Week 11: final heavy strength session of the program.
6 exercises
18 total sets
~45 min
estimated

Exercises

1

Bench Press — Max Load

3 × 6 reps

upper

Personal best attempt

2

Pull-ups — Max Weighted

3 × 6 reps

upper

Max load

3

Core Circuit

3 × 180s

core

Full circuit

4

Hip Thrust — Max Load

3 × 6 reps

lower

Personal best attempt

5

Bulgarian Split Squat — Heaviest

3 × 6 reps

lower

Each leg. Personal best.

6

Nordic Curl — Unassisted

3 × 10 reps

lower

10 reps unassisted — strength milestone!