The Pencil Files Complete

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

Ashley Jones
 

Ashley Jones specialist in the physical preparation of rugby athletes. He has worked with professional sports teams that include Sydney Kings, Newcastle Knights, Parramatta Eels, Northern Eagles, Crusaders, New Zealand All Blacks, and Australian Wallabies. Irish by Ancestry, Australian by Birth, Japanese by Accident and a Kiwi by Choice.

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