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    EDT Training: Monday Exercise Rep Scheme

    Uploaded by

    Andrew Menigoz
    This document outlines an EDT (Exercise Density Training) program consisting of 3 phases: a 1 week introductory phase, a 5-7 week intermediate phase, and a 9-11 week advanced phase. Each phase follows the same basic structure, with exercises divided into compulsory lifts done for 15 minutes and accessory lifts done afterwards. The final 2 pages describe peak/deload weeks, with maximum weight testing and reduced volume.

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    Attribution Non-Commercial (BY-NC)
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    EDT Training: Monday Exercise Rep Scheme

    Uploaded by

    Andrew Menigoz
    62 views12 pages
    This document outlines an EDT (Exercise Density Training) program consisting of 3 phases: a 1 week introductory phase, a 5-7 week intermediate phase, and a 9-11 week advanced phase. Each phase follows the same basic structure, with exercises divided into compulsory lifts done for 15 minutes and accessory lifts done afterwards. The final 2 pages describe peak/deload weeks, with maximum weight testing and reduced volume.

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    Original Title

    DET Training

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    This document outlines an EDT (Exercise Density Training) program consisting of 3 phases: a 1 week introductory phase, a 5-7 week intermediate phase, and a 9-11 week advanced phase. Each phase follows the same basic structure, with exercises divided into compulsory lifts done for 15 minutes and accessory lifts done afterwards. The final 2 pages describe peak/deload weeks, with maximum weight testing and reduced volume.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    62 views12 pages

    EDT Training: Monday Exercise Rep Scheme

    Uploaded by

    Andrew Menigoz
    This document outlines an EDT (Exercise Density Training) program consisting of 3 phases: a 1 week introductory phase, a 5-7 week intermediate phase, and a 9-11 week advanced phase. Each phase follows the same basic structure, with exercises divided into compulsory lifts done for 15 minutes and accessory lifts done afterwards. The final 2 pages describe peak/deload weeks, with maximum weight testing and reduced volume.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 12

    EDT Training

    Week 1
    Monday Exercise Rep Scheme Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 Set 11 Set 12 Set 13 Set 14 Set 15 Total Reps 20/5 Rule
    Compulsory: Dip
    10RM
    (15 Min.) Pullup

    Acessory: Hammer Curl


    20RM
    (15 Min.) Lying Triceps Extension
    Tuesday
    Compulsory: Front Squat
    12RM
    (15 Min.) Barbell Push Press

    Accessory: Back Extension


    24RM
    (15 Min.) Hanging Leg Raise
    Thursday
    Compulsory: Incline DB Press
    16RM
    (15 Min.) Seated Cable Row

    Accessory: Barbell Curl


    16RM
    (15 Min.) Tricep Pushdown
    Friday
    Compulsory: Deadlift
    12RM
    (15 Min.) DB Front Raise

    Accessory: Step-Up (Right & Left)


    20RM
    (10 Min.)
    EDT Training
    5-7 Week Cycle
    Monday Exercise Rep Scheme Set 1 Set 2 Set 3 Set 4 Set 5
    Compulsory: Front Squat
    6RM
    (15 Min.) Seated Cable Row

    Acessory: Standing Calf Raise


    24RM
    (15 Min.) Barbell Shrug
    Tuesday
    Compulsory: DB Bench Press
    20RM
    (15 Min.) Hammer Curl

    Accessory: Lying Tricep Extension


    16RM
    (15 Min.) Reverse Curl
    Thursday
    Compulsory: Deadlift
    10RM
    (15 Min.) Chin-Up

    Accessory: Exercise-ball Crunch


    20RM
    (15 Min.) Lateral Raise
    Friday
    Compulsory: Dips
    20RM
    (15 Min.) Barbell Curl

    Accessory: Back-Extensions
    20RM
    (15 Min.) Pushups
    EDT Training
    5-7 Week Cycle
    Set 6 Set 7 Set 8 Set 9 Set 10 Set 11 Set 12 Set 13 Set 14 Set 15
    EDT Training
    9-11 Week Cycle
    Monday Exercise Rep Scheme Set 1 Set 2 Set 3 Set 4
    Compulsory: Chin-up
    12RM
    (15 Min.) Front Squat

    Acessory: Hammer Curl


    30RM
    (15 Min.) Standing Calf Raise
    Tuesday
    Compulsory: Overhead Press
    10RM
    (15 Min.) Barbell Row

    Accessory: Reverse Curl


    24RM
    (15 Min.) Decline Crunches
    Thursday
    Compulsory: DB Bench Press
    6RM
    (15 Min.) Back Squats

    Accessory: DB Lying Tricep Extension


    20RM
    (15 Min.) Barbell Shrug
    Friday
    Compulsory: Pull-up
    8RM
    (15 Min.) Decline Pushup

    Accessory: Lunge (Right & Left)


    10RM
    (10 Min.)
    EDT Training
    9-11 Week Cycle
    Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 Set 11 Set 12 Set 13 Set 14
    Set 15
    Peak/Deload Week
    Week 4
    Monday/Thursday Exercise Set/Rep Scheme Goal Week 4
    Superset: 1a) Deadlift 5x5 65,70,75,80,85
    1b) Deadlift Jump 5x5 BW
    1c) Bench Press 5x5 65,70,75,80,85,
    1d) Plyo Pushup 5x5 BW

    2) Glute/Ham Raises 3x12 Moderate/Burn


    3) Swiss Ball Pikes 3x12 Moderate/Burn
    Tuesday/Friday
    Superset: 2a) DB Reverse Lunge 5x5 Heavy/Max
    2b) Alternating Jumping Lunge 5x5 BW
    2c) Chinup 5x5 Heavy/Max
    2d) Med. Ball Slam/Woodchop 5x5

    3) Barbell Twists 3x10 Moderate Burn


    Week 8 Week 12
    Peak/Deload Week
    Week 8
    Monday Exercise Set/Rep Scheme Max Out: Weight
    Squat 4x8,5,6,12
    Bench Press 4x8,5,6,12
    Barbell Row 4x8,5,6,12
    Russian Twists 3x15

    Wednesday
    Front Squat 4x8,5,6,12
    Overhead Press 4x8,5,6,12
    Deadlift 4x8,5,6,12
    Glute Raises 3x12
    Hip Pikes 3x12

    Friday
    Jump Squats 9x3
    Bench Press 9x3
    Power Clean Jerks 9x3
    Notes
    1st Set: 50%
    2nd Set: 65%
    3rd Set: 85%
    4th Set: 65%; Drop set (30% decrease)

    Same as Monday's routine.

    50% of Max
    50% of Max
    50% of Max
    Peak/Deload Week
    Week 12
    Monday Exercise Set/Rep Scheme Max Out: Weight
    Squat 4x8,5,6,12
    Bench Press 4x8,5,6,12
    Barbell Row 4x8,5,6,12
    Russian Twists 3x15

    Wednesday
    Front Squat 4x8,5,6,12
    Overhead Press 4x8,5,6,12
    Deadlift 4x8,5,6,12
    Glute Raises 3x12
    Hip Pikes 3x12

    Friday
    Jump Squats 9x3
    Bench Press 9x3
    Power Clean Jerks 9x3
    oad Week
    k 12
    Notes
    1st Set: 50% 2 min. rest
    2nd Set: 65%
    3rd Set: 85%
    4th Set: 65%; Drop set (30% decrease)

    Same as Monday's routine. 2 min. rest

    50% of Max 45sec. Rest


    50% of Max
    50% of Max

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