Sessione 1
Week 1 Week 2 Week 3 Week 4
Squat 4x3@70 4x3@75 4x3@70 4x3@75
Panca 9x4@70 9x4@75 9x4@77 9x4@80
Rematore 6x6 6x6 6x6 6x6
TRX Rowing 6 x max 6 x max 6 x max 6 x max

Sessione 2
Week 1 Week 2 Week 3 Week 4
Stacco fino al ginocchio 6x6@60 6x6@65 6x6@70 6x6@75
Panca 7x5x75 7x5x77 7x5x80 7x5x82
Military 10x4 10x4 10x4 10x4
Press 5x5 5x5 5x5 5x5
Trazioni 4 x max 4 x max 4 x max 4 x max

Sessione 3
Week 1 Week 2 Week 3 Week 4
Squat 3x7@75 2x6@80 2x5@85 1x4@90
Panca 5x7@77 5x7@80 5x7@82 5x7@85
Rematore 10x6 10x6 10x6 10x6
TRX Rowing 6 x max 6 x max 6 x max 6 x max

Sessione 4
Week 1 Week 2 Week 3 Week 4
Stacco 2x9@80 regular 2x6@60 1x8@85 Regular 1x6@60
Panca 3x10@80 3x10@82 3x10@85 3x10@87
Military 10x4 10x4 10x4 10x4
GM