(Original program found here)
Program Cliffs:
- 4 Day/Week program designed for Mon/Wed/Thurs/Saturday
- Day On/Off, On/Off schedule may work well for lifters with odd work schedules or who are unable to consistently train consecutive days
- Designed to peak on the final week with rep maxes in the Back Squat, Power Clean/Snatch, and hit heavier doubles in the classic lifts
- Squat 4 days per week
- Variety of exercises and rep schemes, much more generalized strength with slight focus on weightlifting
- Fleming noted this program help achieve his lifetime 300kg total
- Probably a decent change of pace for programming for a 4-8 week period
- Some strength based, some technique, and some general fitness lifts with a variety of rep schemes all around.
- Fleming suggests the order of exercises and rep schemes work for the majority of all his lifters he's coached
- Spreadsheet created by me based on given program percentages from original link
I came across this spreadsheet created by Wil Fleming himself for the program. Very similar to what I originally created, just a different format.
ReplyDeletespreadsheet: https://docs.google.com/spreadsheets/d/1T-AoprzQAcZ_8k4pqfPS4xBFmje7N_z65cjEsip8-OY/edit#gid=1638820919
source link: https://www.reddit.com/r/weightlifting/comments/4jl66i/programming_critique_for_a_dadtobe/d3a4uy6/