Progression Template for Strength Without Size Program
| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Week 1 |
Day 1 |
|
|
Day 2 |
|
|
|
| Week 2 |
Day 1 |
|
|
Day 2 |
|
|
|
| Week 3 |
Day 1 |
|
Day 2 |
|
Day 1 (1st circuit only) |
|
|
| Week 4 |
Day 2 |
|
Day 1 |
|
Day 2 (1st and second circuits only) |
|
|
| Week 5 |
Day 1 |
|
Day 2 |
|
Day 1 |
|
|
| Week 6 |
Day 2 |
Day 1 (1st circuit only) |
|
Day 2 (1st circuit only) |
Day 1 |
|
|
| Week 7 |
Day 1 |
Day 2 (1st and 2nd circuits only) |
|
Day 1 (1st and 2nd circuits only) |
Day 2 |
|
|
| Week 8 |
Day 1 |
Day 2 |
|
Day 1 |
Day 2 |
|
|
| Week 9 (de-loading) |
Day 1 (half of all circuits) |
Day 2 (half of all circuits) |
|
Day 1 (half of all circuits) |
Day 2 (half of all circuits) |
|
|
| Week 10 |
Day 1 |
Day 2 |
|
Day 1 |
Day 2 |
|
|
| Week 11 |
Day 1 |
Day 2 |
|
Day 1 |
Day 2 |
|
|
| Week 12 |
Day 1 |
Day 2 |
|
Day 1 |
Day 2 |
|
|
| Week 13 |
Day 1 |
Day 2 |
|
Day 1 |
Day 2 |
|
|
| Week 14 (de-loading) |
Day 1 (half of all circuits) |
Day 2 (half of all circuits) |
|
Day 1 (half of all circuits) |
Day 2 (half of all circuits) |
|
|
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