Questa è solo un'idea.
Lo schema rimane su 4 giorni a settimana.
I carichi ovviamente sono da modificare in base alle condizioni fisiche... per adesso ho organizzato le prima 4 settimane, poi vedrò come procedere. Critiche sempre ben accette!
A
1) Squat ladder
2) Front squat 3-5-4-6-4-5-3 @70kg
3) bench light 5x5x75
4) pull ups 6x6
5) decline french press 5x10
6) core
B
1) Deadlift ladder
2) hack squat 5x6x105kg
3) bench stretta 5x6x65
4) chin ups
5) curl 5x10
6) calves
C
1) squat (lento, no cintura) 5x5x100
2) bench ladder
3) incline bench dumbbell 5x8x20+20
4) pull ups 6x6
5) inverse curl
6) core
D
1) deadlift light no belt 5x5x115kg
2) military press ladder
3) barbell rows 5x6x60
4) dips 5x10
5) chin ups 6x6
6) curl manubri panca inclinata 5x10
7) calves








LADDER
1) Squat
1a settimana 3-4-5-6 / 3-4-5-6 @95
2a 4-5-6/4-5-6/4-5-6 @95
3a 3-4-5-6/3-4-5-6 @ 100
4a 4-5-6/4-5-6/4-5-6 @100
2) Deadlift
1a 3-4-5-6/3-4-5-6 @130
2a 4-5-6/4-5-6/4-5-6 @130
3a 3-4-5-6/3-4-5-6 @135
4a 4-5-6/4-5-6/4-5-6 @135
3) Bench
1a 3-4-5-6/3-4-5-6 @71.5
2a 4-5-6/4-5-6/4-5-6 @71.5
3a 3-4-5-6/3-4-5-6 @73
4a 4-5-6/4-5-6/4-5-6 @73




4) Military
1a 3-4-5-6/3-4-5-6 @40
2a 4-5-6/4-5-6/4-5-6 @40
3a 3-4-5-6/3-4-5-6 @42.5
4a 4-5-6/4-5-6/4-5-6 @42.5