Jan 31, 2011

New PLYOREPS routine

Today is the first week of february and I'm starting my new 12 week routine. This is the last strong and heavy routine I do before summer. By the end of the 12 week I will have started cutting and my strength will likely drop, and I'll do a slightly different routine. But this one is for strength and size.

I train monday to friday in this order:

Monday - Plyostrength fullbody
Tuesday - Plyosize back, calfs
Wednesday - Plyosize chest, biceps
Thursday - Plyosize legs
Friday - Plyosize shoulder, triceps, calfs

Here is the whole 12 week routine. You can download it as an excel spreadsheet. The only thing you have to do is change the yellow to your numbers and you are ready to go. You can also change the progression and the reps but I recommend not doing that unless you are very experienced. Here is the spreadsheet:  http://plyoathletics.com/PLYOREPS_spring_2011.xlsx

You don't have to know your 1RM. It's calculated for you. You just have to know what you lift for a really heavy set with 2-8 reps. Also notice that the weight you enter for dips is the added weight by using a dips-belt.

You see that it's only the monday workout that has a fixed progression. For all the other workouts you kinda have to find the weights for yourself. I've written more about it here:

http://plyoathletics.blogspot.com/2011/01/getting-started-with-plyoreps.html
and here:
http://plyoathletics.blogspot.com/2011/01/choosing-correct-load-and-progression.html

If you have any questions just ask me. Also keep me posted on how you are doing on this!!
Here is a quick walkthru:

1) Download the file and save it on your computer
2) Open in excel. If you don't have excel you can find it on the net
3) Change the yellow squares
4) You don't have to change the progression, but it is possible
5) Notice how load changes based on what you write, but its only first workout that change.
6) Print and you're ready to go. It should be prepared for a 12 page print. One page for each week so just hit the print button
7) Keep me posted on how its working out for you!!


Good luck!
Posted by Plyoathletics.com at 10:37 PM

23 comments:

  1. WeightLossGuruJanuary 31, 2011 at 11:34 PM

    Nice! A lot of effort has gone into this cheers mate

    ReplyDelete
  2. BENFebruary 1, 2011 at 12:02 AM

    nice job there.. :D
    an inspiration for sure. BTW, how would u recommend cardio? :)

    ReplyDelete
  3. JordanFebruary 1, 2011 at 12:26 AM

    i think plyo is a pretty cool guy

    your friend,
    ectomorphmuscle.blogspot.com

    ReplyDelete
  4. Plyoathletics.comFebruary 1, 2011 at 9:46 AM

    Thanks weightlossguru :-) I'm trying to keep it going :-)

    ReplyDelete
  5. Plyoathletics.comFebruary 1, 2011 at 9:52 AM

    Thanks mr_ben. I would recommend doing one interval session each week, and one 10 k run :-)

    ReplyDelete
  6. Plyoathletics.comFebruary 1, 2011 at 9:54 AM

    Thanks a lot Jordan. Appreciate it!

    Your friend, ståle :-)

    ReplyDelete
  7. LeanmassFebruary 2, 2011 at 7:41 AM

    The weight isn't filled in after the first day. What load do we use?

    ReplyDelete
  8. Plyoathletics.comFebruary 2, 2011 at 8:39 PM

    Leanmass: No the weights is predetermined only on the true strength workout. Other then that you just keep adding weights and finish of a failure set of 5-8 reps. That's the general rule.

    ReplyDelete
  9. LeanmassFebruary 4, 2011 at 10:39 PM

    So we just use our judgement for other days?

    ReplyDelete
  10. Plyoathletics.comFebruary 6, 2011 at 7:22 PM

    Yes, you have to use the numbers from the monday workout, the numbers form last weeks workout, and your experience. But the progression is always from lighter weights to one last really hard set for most exercises.

    ReplyDelete
  11. DPKFebruary 7, 2011 at 5:43 PM

    Hey Plyo,

    Great Stuff!! Truly inspiring and incredible. I am having a bit of trouble understanding the Excel sheet. In the left-hand column on Ark1 (that has frozen cells so it doesn't move when you scroll over) the Weeks from 1 to 12 (starting at Row 13).The load % for Week 1 (80%)...does that mean 80% (poundage wise) of the loads that we input into the lifts above? Sorry for the confusing question...I just want to get this right...

    Thanks!!

    DPK

    ReplyDelete
  12. Plyoathletics.comFebruary 8, 2011 at 2:45 PM

    Hi DPK. The weeks from 1-12 shows percentage of 1RM which is calculated from the numbers you did input above. You can easily see the number of reps and the load calculated from your starting 1RM, not the current 1RM.

    ReplyDelete
  13. AnonymousFebruary 15, 2011 at 3:35 AM

    Hey nice work on this routine plyoathlete. When are you doing abs in this routine & what are you doing for them. Thanks brah

    ReplyDelete
  14. AnonymousMarch 19, 2011 at 1:56 PM

    Hey Plyo,

    I was just wondering if there was any reason why deadlifts arent really included this workout? Is it because you have SL deadlifts there?

    Cheers

    ReplyDelete
  15. AnonymousApril 2, 2014 at 10:57 PM



    Feel free to visit my webpage :: pity 2013

    ReplyDelete
  16. AnonymousJuly 28, 2016 at 5:16 AM

    louis vuitton outlet, ralph lauren pas cher, polo ralph lauren outlet, longchamp pas cher, ray ban sunglasses, oakley sunglasses, oakley sunglasses, louis vuitton, michael kors, louboutin shoes, sac longchamp, chanel handbags, tiffany jewelry, christian louboutin outlet, ray ban sunglasses, louis vuitton, louboutin outlet, gucci outlet, prada outlet, prada handbags, longchamp, louboutin, jordan shoes, air max, ugg boots, replica watches, nike air max, nike outlet, nike air max, nike free, nike free, nike roshe run, polo ralph lauren outlet, ugg boots, longchamp outlet, kate spade outlet, cheap oakley sunglasses, oakley sunglasses, louis vuitton outlet, louboutin pas cher, ray ban sunglasses, air jordan pas cher, longchamp outlet, tiffany and co, replica watches, burberry, uggs on sale, oakley sunglasses, louis vuitton, tory burch outlet

    ReplyDelete
  17. AnonymousJuly 28, 2016 at 7:40 AM

    baseball bats, longchamp, nfl jerseys, ghd, jimmy choo shoes, vans shoes, nike air max, lululemon, new balance, ralph lauren, converse outlet, mac cosmetics, valentino shoes, nike huarache, oakley, north face outlet, iphone cases, soccer shoes, asics running shoes, wedding dresses, gucci, bottega veneta, soccer jerseys, chi flat iron, nike air max, hollister, babyliss, louboutin, p90x workout, reebok shoes, instyler, timberland boots, lancel, hollister, ray ban, mcm handbags, nike trainers, mont blanc, giuseppe zanotti, north face outlet, herve leger, celine handbags, insanity workout, ferragamo shoes, beats by dre, abercrombie and fitch, birkin bag, vans, hollister, nike roshe

    ReplyDelete
  18. UnknownSeptember 8, 2016 at 9:51 AM

    Hello,
    I cannot access the excel sheet, could you please check if the link is broken?

    ReplyDelete
  19. expertshelpApril 5, 2017 at 9:08 AM

    The practice routine that you have cannot be termed as easy, but then you have managed to keep up to it. You are a great inspiration to many people that wants to keep fit by losing weight, and really its a great privilege to be informed on body practices that can strengthen each pat of my body.
    Camellia Chandelier Lighting

    ReplyDelete
  20. Robbie PaytonDecember 6, 2019 at 2:57 AM

    Hello everyone , here’s your opportunity for you to achieve your dreams of being a multi million dollar rich through trading , I once loss all I got through trading but was fortunate to come across a woman with great virtue and selfless heart (Mary ) i was introduce to her masterclass strategy while searching online which has revived me of all my losses and made me gain more and more . With her unique strategy you are entitled to daily signals and instant withdraw ,be rest assured of getting a refund of all your loss investment with any platform that has denied you in one way or the other in getting your money . Mrs Mary masterclass strategy is simply the best for beginners and those that are finding it difficult to succeed through trading she’ll help you with just a simple step . Email her ( maryshea03 @ Gmail .com) WhatsApp +1 562 384 7738 . Remember this is absolutely free!!!

    ReplyDelete
  21. ChatrbamJuly 25, 2021 at 7:09 PM

    ایزوگام مایع که با نام ایزوگام سرد قیر پلیمری نیز شناخته می‌شود نوعی از عایق‌های ضد رطوبت است که برای عایق کاری سطوح مختلف استفاده می‌شود.
    برای توضیحات بیشتر کلیک کنید

    ReplyDelete
  22. AnonymousFebruary 18, 2023 at 5:24 AM

    off-white
    palm angels
    ggdb outlet
    bape clothing outlet
    jordan 11
    kevin durant shoes
    goyard outlet
    supreme clothing
    curry shoes
    off white

    ReplyDelete
  23. AnonymousOctober 5, 2024 at 1:39 AM

    Thank You and I have a tremendous proposal: What House Renovations Need Council Approval home addition cost

    ReplyDelete

Subscribe to: Post Comments (Atom)