Off-Season Weight Lifting Schedule

Monday Wednesday Friday

Flexibility/Stretch

Core Lifts
(Follow Phase Rep Chart)

  • Bench
  • Squat

Auxiliary Lifts
(3 Sets of 8 Reps)

  • 2 Lower Body
  • 2 Shoulder
  • 1 Chest

Exercises
(3 Sets of 12 Reps)

  • Neck
  • Lunges
  • Hyperextensions
  • Sit-Ups X 150

Flexibility/Stretch

Core Lifts
(Follow Phase Rep Chart)

  • Power Clean
  • Deadlift

Auxiliary Lifts
(3 Sets of 8 Reps)

  • 2 Chest
  • 2 Shoulder
  • 1 Lower Body

Exercises
(3 Sets of 12 Reps)

  • Neck
  • Lunges
  • Hyperextensions
  • Sit-Ups X 150

Flexibility/Stretch

Core Lifts
(Follow Phase Rep Chart)

  • Bench
  • Squat Auxiliary

Lifts
(3 Sets of 8 Reps)

  • 2 Lower Body
  • 2 Chest
  • 1 Shoulder

Exercises
(3 Sets of 12 Reps)

  • Neck
  • Lunges
  • Hyperextensions
  • Sit-Ups X 150

Phase Repetition Chart

Phase I Phase II Phase III Phase IV
Warm-Up
3 X 10
Warm-Up
4 X 5
Warm-Up
5 X 3
Warm-Up
10x5x5x3

Auxiliary Lift Chart

Lower Body Chest Shoulders
Leg Extensions Dips (2 sets to failure) Military Press
Leg Curls Incline Press Seated Rows
Leg Press Decline Press Deltoid Raises
Calf Raises Dumbell Press Lat Pulls
Seated Calf Rasises Dumbell Flies Bicep Curls
Straight Leg Dead Lifts Push-Ups (2 sets to failure) Pull-Ups
Hang Cleans Tricep Extensions Traps/Shrugs

Monday-Wednesday-Friday: No Exceptions!!!

Personal Workout

This Excel file is an interactive worksheet which allows you to create your very own personalized workout. Just input your maximum chest, squat and power clean maximum lift amounts, and the worksheet will automatically adjust the amount of weight for each phase of your workout. Once you've created your customized workout, be sure to print it out.

Questions/Help?

If you have any questions regarding your workout please contact:

Justin Pinasco
(209) 384-6382
pinasco.j@mccd.edu