The WeighTrainer

This spreadsheet will draft up a 6 week program consisting of two workouts per week (light and heavy days). It attempts to increase your 1RM by 5% by the end of week 6. This routine was presented to John Abdo by Soviet Weightlifting coach Yuri Verkhoshansky, when Abdo was in the Soviet Union in 1989. If you give it a shot, keep in mind that it is quite intense - it may overtrain you. Keep the assistance exercises to a minimum.

For a complete interview with Verkhoshansky, including his overview of this program, click here