SERIOUS STRENGTH TRAINING

By Tudor Bompa, PHD

The following program is developed from the book Serio s Strength training b! T dor "ompa# $%H%&% It is meant to be a g ideline for those who want to improve their overall strength and power% It does not have spe'ifi'all! designed e(er'ises or lifts for an! parti' lar sport b t is meant as an overall program for m s'le development% )or those who want more information on this program I strongl! s ggest b !ing the book

*EIGHT TRAINING GUI&E+INES

Most people want to weight train to become bigger and stronger for their size. The common questions in weight training are: 1. 2. !. ". $. &. How much weight do I use? How man reps do I do? How man sets do I do? How much rest do I ta#e between sets? How man and in what order do I do the e%ercises? How man times a wee# do I do it?

'lthough no one answer will appl to e(er one) this program is designed to ad*ust to fit !o r needs and give !o the best res lts with the least work%

,REATING A $ROGRA )irst $hase . Anatomi'al Adaptation# /.weeks Se'ond $hase0 H!pertroph! Training. $hase 1# /.weeks2 $hase 3# /.weeks Third $hase + -i(ed Training# 4.weeks )o rth $hase . -a(im m Strength# /.weeks Repeat the )o r $hases

)IRST $HASE ANATOMICAL ADAPTATION or A AA@ PHASE, 6 WEEKS

This is the first stage in which we hope to introduce ou to a program that will help ou de(elop mentall and ph sicall and prepare him,her for the ne%t stages of training. NOTE. it is important to remember that our muscles will de(elop quic#er than our ligament and tendon strength. -ou must be careful not o(erload our tendons or ligaments and cause damage as ou start to weight train.

+igament. holds bone to bone. Tendons. hold muscle to bone.

At the bottom of the page is an e(ample of a si( week AA phase program% This program is to be done 4( a week on da!s 1.4.5% 6-on%#*ed%#)ri%7 The sets are to be done in a 'ir' it# that is one set of ea'h e(er'ise then start at the top again%

Ea'h worko t sho ld take !o abo t an ho r to 'omplete% "e s re to warm p# r n# and stret'h abo t 18 min% before ea'h worko t begins%

USING THE $ROGRAThe first numbers we loo# at 98:15 ; 4 represent the following. 98 means "./ of our ma%imum lift of 1 repetition for that e%ercise. In e%ample if ou can bench press 2.. lbs one time) "./ .f that would be 0. lbs. 15 is the number of repetitions ou should do of that lift. 4 represents the number of sets ou should do for that e%ercise. 's ou follow the program for si% wee#s ou will see 2 sets of low) medium and high wor#out stages.

)IN&ING <OUR -A;I-U1elect a weight that ou thin# ou can do for "+0 repetitions before failure. 2lease note that all lifts to find ma%imums must be done to complete failure in order to get a true ma%imum. Ta#e at least a !+$ minute rest between lifts when ou are tr ing to find our ma%imum. In E(ample a 318 lbs lift ( 5 repetitions will give !o a ma(im m of 398 lbs% <o 'an find !o r ma(% b! Googling A one rep ma(@ and a 'hart will 'ome p that !o 'an fill in% Remember this program has been designed b! one of the leading e(perts in the world# don= t tr! to se'ond g ess him if !o do !o will fail%

ANATO-I,A+ A&A$TATION $HASE# / *EE=S

Remember the e(er'ises are done in a 'ir' it# one set of ben'h press then seated p lle! row then thigh e(t% then ba'k to the top# not 4 or 9 sets in a row that 'omes later in the h!pertroph! stage% Note0 If !o find that !o 'annot finish the re> ired n mber of reps for the e(er'ise lower the weight till !o 'an do the 'orre't n mber of reps# this is ver! important% Take a 1.3 min% rest between e(er'ises# less as !o get in better shape% Retest !o r ma(im m after 4 weeks% E(er'ise
"en'h $ress Seated $ lle! row Thigh e(t% Hamstring ' rl Seated &" press )ront p ll.downs Arm ' rls Tri'ep E(t

*eek 1
98:15(4 98:15(4 98:15(4 98:15(4 98:15(4 98:15(4 98:15(4 98:15(4

*eek 3
58:13(4 58:13(4 58:13(4 58:13(4 58:13(4 58:13(4 58:13(4 58:13(4

*eek 4
/8:?(4 /8:?(4 /8:?(4 /8:?(4 /8:?(4 /8:?(4 /8:?(4 /8:?(4

*eek 9
58:15(9 58:15(9 58:15(9 58:15(9 58:15(9 58:15(9 58:15(9 58:15(9

*eek 5
/8:13(9 /8:13(9 /8:13(9 /8:13(9 /8:13(9 /8:13(9 /8:13(9 /8:13(9

*eek /
@8:18(9 @8:18(9 @8:18(9 @8:18(9 @8:18(9 @8:18(9 @8:18(9 @8:18(9

'fter ou ha(e finished the '' phase ou will need a one wee# transition period 3rest period4 to prepare ourself for the ne%t phase.

SE,ON& $HASE HYPERTROPHY TRAINING, PHASE 1 & 2, 6 WEEKS EACH

The main ob*ecti(e of the h pertroph stages is to create muscle densit 3thic#ness4. This stage of the training is set up in two phases. Here is a suggested high adapti(e response four da split for each stage. &A< 1A9. 6-on% A Th rs%7 legs# 'alves# sho lders &A< 3A5. 6T es% A )ri%7 'hest# ba'k# arms Note0 S bstit te different e(er'ises than the ones listed onl! if !o need to# b t !o m st sta! with the s ggested n mber of repetitions and sets% As !o progress in the H!pertroph! Stage !o 'an shorten !o r rest period to 48 se'onds so that !o will rea'h fatig e at the end of !o r sets% On the ne(t page !o will find 'harts that will give !o the s ggested sets per worko t# it is highl! re'ommended that !o do not e('eed the n mber of sets per bod! part# think of it as holding a ' p nder a tap !o 'an po r all the water !o want in it b t !o will still onl! get a ' p%

Hypertrophy Tr !"!"# Pro#r $. Phase One, Legs, Calves and Shoulders

Rest between sets sho ld be 48./8 se'onds% Rest between e(er'ises sho ld be 3. 4 min tes% If !o 'annot 'omplete the s ggested n mber of repetitions# lower the weight% *eek Step 1 +ow &a! 1A9 3 -ed% &a! 1A9 4 High &a! 1A9 1 +ow &a! 1A9 3 -ed% &a! 1A9 4 High &a! 1A9

Seated Overhead 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 press barbell 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets Seated Overhead 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets press &" Standing side laterals &" Standing side laterals 'able "ent over d mb bell lat +eg press 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:18 58:18 58:18 58:13 58:13 58:18 58:18 58:18 /8:18 /8:18 /8:18 /8:? 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets

58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 Thigh e(tension 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets Ind% +eg ' rl 58:18 58:18 58:13 58:13 58:18 58:18 58:18 58:18 /8:18 /8:18 /8:? /8:? 4 sets 4 sets 4 sets 4 sets 9 sets 9 sets 4 sets 4 sets 4 sets 4 sets 9 sets 9 sets

58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 Hamstring ' rl 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets Standing 'alf raise 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets

Hypertrophy Tr !"!"# Pro#r $. Phase One, Chest, Back & Arms

Rest between sets 48./8 se'onds# Rest between e(er'ises 3.4 min tes% If !o 'annot 'omplete the 'orre't n mber of reps# lower the weight% *eek Step
"en'h press In'line fl!s Seated p lle! row )ront wide grip +at p ll downs &e'line sk ll 'r shers ,able Tri'ep e(tensions "i'eps $rea'her , rls straight bar In'line ' rls d mbbells

1 +ow &a! 3A5

3 -ed% &a! 3A5

4 High &a! 3A5

1 +ow &a! 3A5

3 -ed% &a! 3A5

4 High &a! 3A5

@8:18 9 sets @8:18 9 sets @8:18 9 sets @8:18 9 sets @8:18 9 sets @8:18 9 sets @8:18 9 sets @8:18 9 sets

58:13 58:13 4 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 4 sets sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets

Hypertrophy Tr !"!"# Pro#r $. Phase T

o, Legs, Calves and Shoulders

Rest between sets 48./8 se'onds# rest between e(er'ises 3.4 min% If !o 'an= t do the reps lower the weight% *eek Step
Standing "" press Seated press ma'hine Seated &" side laterals Rev% 'able 'rossovers $%,%.de'k reverse fl!s S> ats

1 +ow &a! 1A9

3 -ed% &a! 1A9

4 High &a! 1A9

1 +ow &a! 1A9

3 -ed% &a! 1A9

4 High &a! 1A9

58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:18 58:18 58:13 58:13 58:18 58:18 58:18 58:18 /8:18 /8:18 /8:? /8:? 4 sets 4 sets 4 sets 4 sets 9 sets 9 sets 4 sets 4 sets 4 sets 4 sets 9 sets 9 sets 58:18 58:18 58:13 58:13 58:18 58:18 58:18 58:18 /8:18 /8:18 /8:? /8:? 4 sets 4 sets 4 sets 4 sets 9 sets 9 sets 4 sets 4 sets 4 sets 4 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 4 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18

4 sets Ha'k ma'hine Stiff legged dead lift Seated +eg ' rls Seated 'alf raise ma'hine Individ al 'alf raises

sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets

58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:18 58:18 58:13 58:13 58:18 58:18 58:18 58:18 /8:18 /8:18 /8:? /8:? 4 sets 4 sets 4 sets 4 sets 9 sets 9 sets 4 sets 4 sets 4 sets 4 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets

Hypertrophy Tr !"!"# Pro#r $. Phase T

o, Chest, Back & Arms

Rest between sets 48./8 se'onds# rest between e(er'ises 3.4 min% If !o 'an= t do the reps lower the weight% *eek Step 1 +ow &a! 3A5 3 -ed% &a! 3A5 4 High &a! 3A5 1 +ow &a! 3A5 3 -ed% &a! 3A5 4 High &a! 3A5

&e'line smith 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 ma'hine press 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets In'line &" press One arm &" row Seated in'line row ma'hine One arm 'able tri'ep e(t% Seated tri'ep e(t% ma'hine "i'eps ' rl straight bar ,on'entration ' rls &" "arbell Shr gs Upright Row 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:18 58:18 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets 58:13 58:13 /8:13 /8:13 /8:15 /8:13 58:13 58:13 /8:13 /8:13 @8:18 @8:18 4 sets 4 sets 4 sets 4 sets 4 sets 9 sets 4 sets 4 sets 9 sets 9 sets 9 sets 9 sets

A S ggested -i(ed Training $rogram -a(im m lift stage : H!pertroph! stage $hase Three -a(im m +ift Training $rogram
.+ifts are to be done in a 'ir' it as in the AA $hase .Rest between lifts sho ld be 3.9 min%) this is ver! important%

-i(ed Training $ortion $hase Three

*eek Step &a!
T."ar Row

1 +ow 1
@8:? 4 sets @8:? 4 sets @8:? 4 sets @8:? 4 sets

3 -edi m 9
@8:? 3 sets @8:? 3 sets @8:? 3 sets @8:? 3 sets

4 High 9
?8:@ 4 sets ?8:@ 4 sets ?8:@ 4 sets ?8:@ 4 sets

1
@8:? 1 set @8:? 1 set @8:? 1 set @8:? 1 set

1
?8:? 9 sets ?8:? 9 sets ?8:? 9 sets ?8:? 9 sets

9
?8:? 9 sets ?8:? 9 sets ?8:? 9 sets ?8:? 9 sets

"en'h $ress )ront.+at $ ll.downs S> ats

H!pertroph! Stage
.this stage is to be done as in $hases 1 and 3% .as !o work on the ma(im m strength phase !o will noti'e larger gains in m s'le% .this again is a split stage# working on da!s 3 and /% .remember rest between sets is 95./8 se'onds# rest between e(er'ises is 4.9 min tes% .Remember !o r rest da!s are 4 and @%

H!pertroph! Training $ortion $hase Three

*eek Step
In'line & mbbell press S pine &" )l!s "ent over "arbell Rows Seated In'line Row Reverse Grip Tri'ep E(t Reverse Grip Straight "ar , rls

1 &a! 3. +ow
58:13 4 sets 58:13 4 sets 58:13 4 sets 58:13 4 sets 58:13 4 sets 58:13 4 sets

3 &a! 3. -edi m
/8:13 4 sets /8:13 4 sets /8:13 4 sets /8:13 4 sets /8:13 4 sets /8:13 4 sets

3 &a! 3. High
@8:? 9 sets @8:? 9 sets @8:? 9 sets @8:? 9 sets @8:? 9 sets @8:? 9 sets

*eek Step
Smith -a'hine S> ats "arbell + nges Seated Hamstring , rls Standing Side +aterals &" Standing "arbell $ress Upright Row

1 &a! / +ow
58:13 4 Sets 58:13 4 Sets 58:13 4 Sets 58:13 4 Sets 58:13 4 Sets 58:13 4 Sets

3 &a! / -edi m
/8:13 4 Sets /8:13 4 Sets /8:13 4 Sets /8:13 4 Sets /8:13 4 Sets /8:13 4 Sets

4 &a! / High
@8:? 9 Sets @8:? 9 Sets @8:? 9 Sets @8:? 9 Sets @8:? 9 Sets @8:? 9 Sets

-a(im m Strength $hase / *eeks

+this is the stage where !o sho ld see great res lts in m s'le and strength gain . .lifts are to be done as in the H!pertroph! stage% .the rest period between lifts and e(er'ises sho ld be 4.5 min tes# !o r last lift sho ld be as good as !o r first% .this program is done 4 times a week to allow for proper rest time% +repeat this program ever! 4 weeks) after / weeks take a week off .&O NOT +I)T "E)ORE THE 4 -INUTE REST $ERIO& *HEN +I)TING OBER ?8C O) <OUR -A; EBEN I) <OU )EE+ +I=E IT) <OU HABE TO A++O* <OUR ,ENTRA+ NERBOUS S<STE- TI-E TO RE,OBER *eek Steps &a!s S> ats "en'h $ress ,hest $ ll.downs &ead +ift Standing "arbell $ress T."ar Row 1
@8:? 4 sets @8:? 4 sets @8:? 4 sets @8:? 4 sets @8:? 4 sets @8:? 4 sets

$hase )o r

1 +ow 4
@5:? 9 sets @5:? 9 sets @5:? 9 sets @5:? 9 sets @5:? 9 sets @5:? 9 sets

3 -edi m 5
@5:? 9 sets @5:? 9sets @5:? 9sets @5:? 9 sets @5:? 9 sets @5:? 9 sets

4 High 5
?8:/ 4 sets ?8:/ 4 sets ?8:/ 4 sets ?8:/ 4 sets ?8:/ 4 sets ?8:/ 4 sets

1
?8:/ 9 sets ?8:/ 9 sets ?8:/ 9 sets ?8:/ 9 sets ?8:/ 9 sets ?8:/ 9 sets

4
?8:/ 9sets ?8:/ 9 sets ?8:/ 9sets ?8:/ 9 sets ?8:/ 9 sets ?8:/ 9 sets

1
D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets

4
D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets

5
D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets D8:4 9 sets