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#Sixpackshortcuts workout routine in excel full#
#Sixpackshortcuts workout routine in excel download#

If you have extra time, you can perform the Tuesday, Thursday, or Saturday workouts, but they are optional.

The program has 3 primary training days per week (Monday, Wednesday, Friday).

It is a well-rounded base program, training a variety of snatch variations, clean variations, and squat variations in addition to back accessories.

This is a 13 week 3 day Olympic weightlifting program designed by Oleksiy Torokhtiy. Overhead press frequency: 1, 2, 3 Torokhtiy 13 Week Olympic Weightlifting Program Spreadsheet (3 Day) 2×3 means “2 sets of 3 reps”)įiled Under: 8 Week Programs, Olympic Weightlifting Programs, Programs

The set and rep scheme is sets x reps (e.g.

It programs for the following lifts (1RM unless noted otherwise):.

It can be used to peak for a weightlifting competition.

It is designed for intermediate weightlifters.

This is an 8 week program, 6 days of training per week.

Intermediate Olympic Weightlifting Program Overview It is well suited for an average intermediate weightlifter. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It was originally shared over the course of 8 weeks in 2015 on his blog. This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. Overhead press frequency: 1 6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)

Trained lifts include the snatch, clean & jerk, power snatch, power clean, snatch pull, clean pull, deadlift, Romanian deadlift, back squat, front squat, hang snatch, push press, and press.įiled Under: 4 Week Programs, Olympic Weightlifting Programs, Programs.

Trains a variety lifts, but is designed to peak the snatch and clean & jerk.It was originally designed for school-aged lifters that were only able to train 3 days per week. This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. Those in the latter cite the philosophy of aesthetics as their primary motivation for performing rep after punishing rep.Īll the while, another, more rational subset of strength athletes has sat quietly on the sidelines pondering the obvious question: why can’t you have both? įiled Under: Powerbuilding Program, Programsģ Day Chinese Olympic Weightlifting Program SpreadsheetĪs an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. Those in the former camp argue that the pursuit of strength trumps all.

#Sixpackshortcuts workout routine in excel full#

On the other looms a legion of bodybuilders, jacked, tan, and displaying perfect symmetry as they pose threateningly with shakers full of creatine monohydrate and protein powder. On one side stands an army of thick-necked powerlifters uniformed in sweat-stained Westside Barbell t-shirts. More from Categories : Health & Fitness References Document : Sixpackshortcuts.For the last several decades, a civil war has been raging within the strength training community. And again, they are only take about 5 minutes to do and you definitely won’t have to waste your time doing another boring set of crunches again. This are my favorite ab exercises that I personally use to prepare for my fitness competitions. This workout plan only require about 5 minutes of your day. That’s why I created an ab-focused exercise plan just for men like you who may be frustrated with your stubborn belly fat. With this new understanding, it’s easy to see why generic movements like the basic crunch and standard sit-up don’t really cut it when it comes to getting the ripped six pack abs you had in mind.

Because of this, your abs are used to being worked on a daily basis. Activities like walking, sitting up straight and even breathing require your core to activate. The fact is, your abs are actually engaged during every movement that you make. In fact, I bet you’re working out your abs right now! Now, a lot of men don’t realize this, but you are actually working out your abs everyday - without even trying to. It’s Jonny, and if you’ve been struggling with excess belly fat, then it’s critical that you understand the importance of what I’m about to show you.

#Sixpackshortcuts workout routine in excel download#

Salepage : – Accelerated Abs Workout ProgramĪrchive : – Accelerated Abs Workout Program Digital Download