{"id":13462,"date":"2023-01-23T08:44:14","date_gmt":"2023-01-23T13:44:14","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13462"},"modified":"2023-01-23T08:44:39","modified_gmt":"2023-01-23T13:44:39","slug":"12-week-progressive-overload-strength-training-program-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf","title":{"rendered":"12 Week Progressive Overload Strength Training Program (W\/PDF)"},"content":{"rendered":"\n

Whether you want to scale your strength and record a new personal record (PR) or put on muscles and build aesthetic physique, progressive overload is an excellent way to achieve your fitness goal.<\/p>\n\n\n\n

The progressive overload primarily means increasing the load (weight on the bar) over time.1<\/a><\/sup>Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations<\/a>. PeerJ<\/em>. 2022;10:e14142. Published 2022 Sep 30. doi:10.7717\/peerj.14142<\/span><\/p>\n\n\n\n

It is an excellent way to increase your strength and help you achieve new PR. <\/p>\n\n\n\n

It also helps promote hypertrophy and builds sizable and muscular physique<\/a>. <\/p>\n\n\n\n

However, it requires proper guidance and training to progressively level up your strength.<\/p>\n\n\n\n

That’s why I’ve created a 12 week progressive overload training program for those who want to break their 1RM and set a new one.<\/p>\n\n\n\n

If you want to safely, strategically, and effectively increase your strength, you can check out this program.<\/p>\n\n\n\n

How Much Weight Should You Increase Every Week?<\/strong><\/h2>\n\n\n\n

When it comes to maximizing strength, a question comes to mind, how much weigh should I increase every week?<\/p>\n\n\n\n

Well, you can increase load anywhere from 1-2% to reach new level every week. Suppose, if you’re lifting 100 kg (220 lbs) currently, then you should aim for 101-102 kg in the next week. You can set your target accordingly. <\/p>\n\n\n\n

For example, if you progressively increase the load 1-2% every week, your target will be something like this at the end of 12 weeks: <\/p>\n\n\n\n

Exercise<\/th>Current Strength (Kg)<\/th>Target<\/th><\/tr><\/thead>
Bench Press<\/td>50, 75, 100<\/td>64, 97, 121<\/td><\/tr>
Deadlift<\/td>100, 125, 150<\/td>130, 152, 182<\/td><\/tr>
Squat<\/td>75, 100, 125<\/td>97, 122, 152<\/td><\/tr><\/tbody><\/table>
Weight compounded weekly at 1-2 percent<\/figcaption><\/figure>\n\n\n\n
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Below you can see some major lifts that can help you maximize your strength.<\/p>\n\n\n\n

The Major Exercises for Increasing Strength<\/strong><\/h2>\n\n\n\n
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You can do any resistance exercises for increasing muscle mass (hypertrophy) but when it comes to strength training, you must focus on powerlifting exercises<\/a>, such as Big Three – the deadlift, bench press, and the squat.<\/p>\n\n\n\n

Other than these, you can also do some accessories lifts, such as military press, leg press, hack squats, and off blocks to build up your strength.<\/p>\n\n\n\n

Here’s the overview of all exercises:<\/p>\n\n\n\n

The Big Lifts<\/th>Accessories Exercises<\/th><\/tr><\/thead>
Bench Press<\/td>Pin Press, Spoto Press, Overhead Press, DB Press, Weight Pushup, Hammer Press, Close Grip Bench Press, Landmine Press<\/td><\/tr>
Squat<\/td>Glute-Ham Raise, Goblet Squat, Lunges, Step-up, Paused Squat, Farmer\u2019s Walk<\/td><\/tr>
Deadlift<\/td>Good Morning, Hyperextension, KB Swing, Deficit Deadlift, Off Blocks, RDL, Hip Thrust<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

You can also perform mobility exercises (dynamic stretching) before lifting weights to open up joints and get your muscles ready to perform lifting workouts.<\/p>\n\n\n\n

Here are some examples of <\/strong>mobility exercises:<\/strong><\/p>\n\n\n\n

Strength Exercise<\/th>Dynamic mobility exercises<\/th><\/tr><\/thead>
Bench Press<\/td>Foam rolling, cat-cow stretches<\/a>, hip extensions, and thoracic spine extension<\/td><\/tr>
Squat<\/td>90\/90 hip stretch<\/a>, banded hip distractions, foam roller, and lateral lunge<\/a><\/td><\/tr>
Deadlift<\/td>Banded hip distraction<\/a>, lateral lunges, 90\/90 hip stretches, and any external rotation stretch<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

12-Week P.O.S.T Program Description<\/strong><\/h2>\n\n\n\n
Program Duration<\/strong><\/td>12 Weeks<\/td><\/tr>
Frequency<\/strong><\/td>3 days a week<\/td><\/tr>
Goal<\/strong><\/td>Increase Strength<\/td><\/tr>
Targeted Gender<\/strong><\/td>Male and Female<\/td><\/tr>
Suitable for<\/strong><\/td>Intermediate and Beginner<\/td><\/tr>
Additional Equipment Needed<\/strong><\/td>Lifting belt, knee sleeves, wrist wraps, and knee wraps. <\/td><\/tr>
Alternate Plan<\/strong><\/td>12 Week Powerlifting Training<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

12 Week Progressive Overload Strength Training Program<\/strong><\/h2>\n\n\n
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\"12<\/figure>\n<\/div>\n\n\n

Schedule<\/strong><\/p>\n\n\n\n