Voorhees Football

Off Season Lifting Program

Monday/Wednesday/Friday WOrkout

**Refer to next page for chart info.

**Keep track of which one rep max you are using for each workout.

Monday

1. Bench Press- 10,8,6,4 (work off % chart)
2. Incline Press- 3 sets of 10
3. Squat- 10,8,6,4 (% chart)
4. Neck- 3 sets of 10
5. Ab Choice- 3 sets of 15
6. Close Grip Bench- 10,8,6,4 (% chart)
7. Leg Press- 3 sets of 10

Wednesday

1. Hang Cleans- 10,8,6,4 (% chart)
2. Jammers- 3 sets of 10
3. Deadlifts- 10,8,6,4 (% Chart)
4. Military Press- 3 sets of 10
5. Shrugs- 3 sets of 10
6. Ab Choice- 3 sets of 15
7. Neck- 3 sets of 10
8. Lat Pulldowns or Rows- 3 sets of 10

Friday

1. Bench Press- 10,8,6,4 (work off % chart)
2. Incline Press- 3 sets of 10
3. Squat- 10,8,6,4 (% chart)
4. Neck- 3 sets of 10
5. Ab Choice- 3 sets of 15
6. Close Grip Bench- 10,8,6,4 (% chart)
7. Leg Press- 3 sets of 10

Using the % Chart

1. Find your one rep max for a lift using the one rep max chart, (you do not have to do an actual max—find a weight you can do four to six times and do as many as you can, then use the chart to find your one rep max. Charts are attached.

2. Once you find your one rep max, use that weight in the percentage chart to do your workout. When you can do all of the reps for each set at that weight, it is time to move to the next weight on the chart. (it is ok if at first you do not do all of the reps for each set.