The Pencil Files Complete

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    ashley
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    For those of you who have been following along with my developing pencil programs I have decided to compile them all into the one post you can see the progressions, exercise selection is of course entirely up to you and what you have available, any errors are completely mine in the making, I hope you will find a use for all or part of it in your programming, feel free to add a core exercise on any training days that you like I do not think you can go past the advice of Pavel when he says, 3 – 5 exercsies for 3 – 5 sets of 3 – 5 reps on 3 – 5 days each week or like me just put one in at the conclusion of each training session or day, go well, cheers, ash

    The Pencil Files Complete

    1stProgram

    1st exercise – 4 x6
    2nd exercise – 3 x 8
    3rd exercise – 2 x 12

    Monday – Shoulders
    Bradford Press
    DB Seated Shoulder Press
    DB Standing Lateral Raise

    Tuesday – Legs
    Cambered Bar Box Squat or Front Squat
    Safety Bar Squat or Back Squat
    Leg Extension or Bulgarian Sprinter`s Squat

    Wednesday – Back
    Chins
    Bent Over Row
    Pulldown to Chest

    Thursday – Chest
    Incline Bench Press
    DB Bench Press
    Dips

    Friday – Hamstrings/Lower Back
    Good Morning
    Romanian Dead Lift
    Back Extension

    Program 2
    Sets and reps as per program 1

    Monday AM– Shoulders
    Bradford Press
    DB Seated Shoulder Press
    DB Standing Lateral Raise

    Monday PM – Legs
    Cambered Bar Box Squat
    Safety Bar Squat
    Leg Extension

    Tuesday AM – Back
    Chins
    Bent Over Row
    Pulldown to Chest

    Tuesday PM – Chest
    Incline Bench Press
    DB Bench Press
    Dips

    Wednesday – Hamstrings/Lower Back
    Good Morning
    Romanian Dead Lift
    Back Extension

    Thursday AM – Legs
    Front Squat
    Back Squat
    Bulgarian Sprinters Squat

    Thursday PM – Shoulders
    Military Press
    Seated Press Behind Neck
    DB Front Raise

    Friday AM – Chest
    Incline DB Press
    Close Grip Bench Press
    Low Incline DB Flyes

    Friday PM – Back
    DB One Arm Row
    Close Grip Pulldown
    DB Pullover

    Saturday – Lower Back/Hamstrings
    Dead Lift
    Reverse Hyper
    Single Leg Back Extension

    3rd Program

    1st exercise – 3 x 3
    2nd exercise – 4 x 4
    3rd exercise – 5 x 5

    Monday – Shoulders
    Push Press
    Military Press
    Trap Bar Shoulder Press

    Tuesday – Legs
    Overhead Squat
    Front Squat
    Back Squat

    Wednesday – Back
    Bent Over Row
    Weighted Chins
    Seated Row

    Thursday – Chest
    Bench Press
    Incline Bench Press
    Barbell Floor Press

    Friday – Lower Back/Hamstrings
    Power Snatch
    Power Clean
    Clean Pulls

    Program 4

    First 3 days
    1st exercise – 3 x 3
    2nd exercise – 4 x 4
    3rd exercise – 5 x 5

    Monday am – Shoulders
    Push Press
    Military Press
    Trap Bar Shoulder Press

    Monday pm – Legs
    Overhead Squat
    Front Squat
    Back Squat

    Tuesday am – Back
    Bent Over Row
    Weighted Chins
    Seated Row

    Tuesday pm – Chest
    Bench Press
    Incline Bench Press
    Barbell Floor Press

    Wednesday am – Lower Back/Hamstrings
    Power Snatch
    Power Clean
    Clean Pulls

    Second 3 days
    1st exercise – 4 x6
    2nd exercise – 3 x 8
    3rd exercise – 2 x 12

    Thursday am – Shoulders
    Bradford Press
    DB Seated Shoulder Press
    DB Standing Lateral Raise

    Thursday pm – Legs
    Cambered Bar Box Squat
    Safety Bar Squat
    Leg Extension

    Friday am – Back
    Chins
    Bent Over Row
    Pulldown to Chest

    Friday am – Chest
    Incline Bench Press
    DB Bench Press
    Dips

    Saturday am – Hamstrings/Lower Back
    Good Morning
    Romanian Dead Lift
    Back Extension

    Program 5

    Monday (Shoulders)

    am
    3 x 3 Push Press
    4 x 4 Cambered Bar Press
    5 x 5 Trap Bar Press

    pm
    4 x 6 Bradford Press
    3 x 8 DB Shoulder Press
    2 x 12 DB Lateral Raise

    Tuesday (Squat/Quad dominant)

    am
    3 x 3 Overhead Squat or Band Box Squat
    4 x 4 Front Squat
    5 x 5 Back Squat

    pm
    4 x 6 Cambered Bar Box Squat
    3 x 8 Safety Bar Squat
    2 x 12 Bulgarian Single Leg Sprinter`s Squat

    Wednesday (Back)

    am
    3 x 3 Wide Chins
    4 x 4 Bent Over Row
    5 x 5 Seated Row

    pm
    4 x 6 Weighted Chins supinated grip
    3 x 8 One Arm DB Row
    2 x 12 Pulldowns to Chest

    Thursday (Chest)

    am
    3 x 3 Band Bench Press
    4 x 4 Incline Bench
    5 x 5 Close Grip Bench Press

    pm
    4 x 6 Incline DB Press
    3 x 8 Flat DB Bench Press
    2 x 12 Dips

    Friday (Hamstring/Lower Back)

    am
    3 x 3 Power Snatch
    4 x 4 Power Clean
    5 x 5 Deadlift

    pm
    4 x 6 Good Morning
    3 x 8 Romanian Deadlift
    2 x 12 Back Extension

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