增力线性计划

After the completion of each week. Add 5lbs per workout for every lift. You will eventually have to add 2.5lbs to the bar if 5lbs increases are too much. Have fun!!!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

计划用于三大项，硬拉（3*3〕深蹲，卧推.
和三小项．实力推，划船引力向上。其他捕助项基本为3组，每组8-
12次。12次以上加重量.无法继续5*5就3*3.2*2,5*1

Squat (Low Bar)

Bench Press (Close Grip)

Stiff Leg Deadlift

Front Squat (Barbell)

Power Clean

Overhead Press (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

储备期

减载期

转换期

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