The WeighTrainer

Fred Hatfield's Peaking Program

This spreadsheet will draft up a 9 week program consisting of two workouts per week (one heavy and one light day). It attempts to increase your 1RM by 10% by the end of week 9. This program is heavily influenced by the USSR Yearbook 1976 Squat routine (see the Weightlifting Spreadsheets page), but is modified for more recovery time. It too has two phases: During the first phase reps are increased while the weight remains constant, during the second weight is increased while the reps stay low.

Overview of the program

Zip file containing both Corel Quattro Pro 8 and Excel formats

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