28 Program

Max 300

Tun 1Bench pressKhi ng

80% 240 1xF, 2x570% 210 3x8-10

Curl ( bi no cng dc ) 3x8


85% 255 1xF, 2x375% 225 3x6-8

Bi tp tay trc ty chn 4x8


90% 270 1xF, 2x180% 240 3x5

Curl ( bi no cng dc ) 5x8

Tun 4Bench pressKhi ng1RM mi x1

Bi tp tay trc ty chn 2x8

Max


80%70%

Bi tp tay sau ty chny vai bng t n, Flyes vi t n hoc dy cp, X kp, ...Bi tp tay trc ty chn


85%75%



90%80%


Tun 4Bench pressKhi ng1RM mi


300

240 3x5210 3x8-10

3x83x123x8

255 3x3225 3x6-8

4x84x124x8

270 3x1240 3x5

5x85x125x8

x1

2x82x122x8

Max 300


80% 24070% 210

Incline bench pressKhi ng ln v hon thnh 1 hip vi mc t c th y ti a 10

0 x4 ln mi hip/ pht lin tc trong 10 pht cho ti khi ko hon thnh dc na. Nu sau 10p vn c th tip tc c th chuyn thi gian mi hip thnh 30s

Bi tp tay sau ty chn 3x8y vai bng t n, Flyes vi t n hoc dy cp, X kp, ... 3x12Bi tp tay trc ty chn 3x8


85% 25575% 225





90% 27080% 240




Tun 4Bench pressKhi ng1RM mi



3x53x8-10

x4 ln mi hip/ pht lin tc trong 10 pht cho ti khi ko hon thnh dc na. Nu sau 10p vn c th tip tc c th chuyn thi gian mi hip thnh 30s

3x33x6-8


3x13x5


Max 300

Tun 1Ngy 1BenchKhi ng

80% 24085% 255

Hammer curls 4x10


80% 24085% 255

Hammer curls 3x10, ln t


85% 25590% 270

Hammer curls 3x8, ln t


70% 210

Hammer curls 3x8 vi mc t tun 1

4x51x3, 1xF. Nu bn c nhiu hn 5 ln hip ti ngng tht bi, ln mc t 1RM 1 kg



5x3

Ngy 2Closegrip benchKhi ngKhi ng ln v hon thnh 1 hip vi mc t c th y ti a 123x8-10 mc t gi nguyn

DB curl hoc barbell curl



Ngy 2BenchKhi ngTp ln ti 1RM mi

DB curl hoc barbell curl

02xF vi mc t c th tp dc 12-15 ln hip u

0

0

3xF vi mc t c th tp dc 10-12 ln hip u

Max 300


80% 24085% 255

Bi tp tay sau ty chn 4x8DB press 4x8Hammer curls 4x10


80% 24085% 255

Bi tp tay sau ty chn 3x8, ln tDB press 3x8, ln tHammer curls 3x10, ln t


85% 25590% 270


Tun 4

Ngy 1BenchKhi ng

70% 210

Bi tp tay sau ty chn 3x6 vi mc t tun 1DB press 3x6 vi mc t tun 1Hammer curls 3x8 vi mc t tun 1

4x52x3

2x54x3

3x33x1

Ngy 2Closegrip benchKhi ngKhi ng ln v hon thnh 1 hip vi mc t c th y ti a 123x8-10 mc t gi nguyn 0

Tp xen k lin tc tng hip ca cc bi sau*DB curl 2xFDB rolling triceps extensions 2xFDB fly 2xF*Chn mc t c th lm dc tm 20-30 ln hip u






Tp xen k lin tc tng hip ca cc bi sauDB curl 3xFDB rolling triceps extensions 3xFDB fly 3xF*Chn mc t c th lm dc tm 15-20 reps with for your first set.

Max 300


80% 24085% 255

Dip c kp tKhi ng ln v hon thnh 1 hip vi mc t c th y ti a 103x8 mc t gi nguyn 0

Bi tp tay sau ty chn 4x8DB press 4x8Hammer curls 4x10


80% 24085% 255

Dip c kp tKhi ng ln v hon thnh 1 hip vi mc t c th y ti a 83x6 mc t gi nguyn 0



85% 25590% 270

Dip c kp tKhi ng ln v hon thnh 1 hip vi mc t c th y ti a 63x4-5 mc t gi nguyn 0



70% 210

Dip c kp t3x3 with last Tun's 6RM 0

Bi tp tay sau ty chn 3x6 vi mc t tun 1DB press 3x6 vi mc t tun 1Hammer curls 3x8 vi mc t tun 1

4x52x3

2x54x3

3x33x1

5x3

3x6 vi mc t tun 13x6 vi mc t tun 13x8 vi mc t tun 1


Ht t2xF



Ht t3xF



Ht t4xF



Ht t1xF

Tp xen k lin tc tng hip ca cc bi sauDB curl 3xFDB rolling triceps extensions 3xFDB fly 3xF*Chn mc t c th lm dc tm 15-20 reps with for your first set.

Max 500

Tun 1Ngy 1 Ngy 2Bench BenchKhi ng Khi ng2x8 350 70% 2x61xF 350 70% 1xF

Nhng hip 1xF mc t 70%, nu bn c t hn 10 ln, gi nguyn mc 1RM. Nu bn c 11-12 ln, cng 2kg vo mc 1RM. Nu bn dc 13+ , cng 4kg vo mc 1RM.Nhng hip 1xF mc t 75%, nu bn c t hn 8 ln, gi nguyn mc 1RM. Nu bn c 9-10 ln, cng 2kg vo mc 1RM. Nu bn dc 11+ , cng 4kg vo mc 1RM.Nhng hip 1xF mc t 80%. nu bn c t hn 5 ln, gi nguyn mc 1RM. Nu bn c 6-7 ln, cng 2kg vo mc 1RM. Nu bn dc 8+ , cng 4kg vo mc 1RM.

Ngy 3BenchKhi ng

375 75% 2x4 400 80%375 75% 1xF 400 80%


KHI LNG VA PHI

Max 300

Tun 1Ngy 1 Ngy 2Bench Bench

75% 225 5x5 50% 15060% 180

Curls 4x10-12 70% 21080% 240


80% 240 4x3 50% 15075% 225 3x6 60% 180

70% 210Curls 4x10-12 75% 225

80% 240


85% 255 4x3 50% 15070% 210 3x8 60% 180

70% 210Curls 4x10-12 80% 240

90% 270


80% 240 3x2 50% 15070% 210 3x5 60% 180

70% 210Curls 4x10-12 75% 225

80% 240

Ngy 3Bench

x8 80%xFx62x4 Bi tp tay trc ty chn2x3

Ngy 3Bench

x8 80%xF2x62x5 Bi tp tay trc ty chn2x43x3

Ngy 3Bench

x8 80%xF2x62x5 Bi tp tay trc ty chn2x32x1

Ngy 3Bench

x5 85%x4 hocx3 Tp ln ti 1RM mi2x32x2 Bi tp tay trc ty chn

Nu bn c t hn 8 ln, gi nguyn mc 1RM. Nu bn c 9-10 ln, cng 2kg vo mc 1RM. Nu bn dc 11+ , cng 4kg vo mc 1RM.

3x8


4x8


5x8


2x8

240

240

240

240

Max 300

Tun 1Ngy 1Bench

75% 225 5x5

Closegrip60%* 180 2x8, 1xF*da trn 1RM ca bench press

Curls 4x10-12

KHI LNG CAO

Tun 2Ngy 1Bench

80% 240 4x375% 225 3x6


Curls 4x10-12

Tun 3Ngy 1Bench

85% 255 4x370% 210 3x8


Curls 4x10-12

Tun 4Ngy 1Bench

80% 240 3x270% 210 3x5

Closegrip75%* 225 3x3*da trn 1RM ca bench press

Curls 4x10-12

Ngy 2Bench

50% 150 x860% 180 x670% 210 x480% 240 x385% 255 2x1

Ngy 2Bench

50% 150 x860% 180 x670% 210 x575% 225 x480% 240 x385% 255 2x2

Ngy 2Bench

50% 150 x860% 180 x670% 210 x575% 225 x480% 240 x385% 255 2x290% 270 2x1

Ngy 2Bench

50% 150 x560% 180 x470% 210 x375% 225 2x380% 240 2x2

Ngy 3Bench

80% 240


Ngy 3Bench

80% 240


Ngy 3Bench

80% 240


Ngy 3Bench

85% 255


2x3

3x4

5x4

Max 300

Tun 1Ngy 1Bench

75% 225 5x5


Curls 4x10-12

Tun 2Ngy 1Bench

80% 240 4x375% 225 3x6


Curls 4x10-12

Tun 3Ngy 1Bench

85% 255 4x370% 210 3x8


Curls 4x10-12

Tun 4Ngy 1Bench

80% 240 3x270% 210 3x5

Closegrip75%* 210 3x3*da trn 1RM ca bench press

Curls 4x10-12

Ngy 2Bench

50% 150 x860% 180 x670% 210 2x480% 240 2x385% 255 2x180% 240 x470% 210 x660% 180 x850% 150 x10

Ngy 2Bench

50% 150 x860% 180 2x670% 210 2x575% 225 2x480% 240 3x385% 255 2x280% 240 x470% 210 x760% 180 x1050% 150 x12

Ngy 2Bench

50% 150 x860% 180 2x670% 210 2x575% 225 2x480% 240 3x385% 255 2x2

90% 270 2x1

Ngy 2Bench

50% 150 x560% 180 x470% 210 x375% 225 2x380% 240 2x270% 210 x460% 180 x650% 150 x8

Ngy 3Bench

80% 240 2x3


Ngy 3Bench

80% 240 3x4


Ngy 3Bench

80% 240 5x4


Ngy 3Bench

85% 255 Nu bn c t hn 4 ln, gi nguyn mc 1RM. Nu bn c 5-6 ln, cng 2kg vo mc 1RM. Nu bn dc 7+ , cng 4kg vo mc 1RM.


Max 500

Tun 1SquatKhi ng

75% 375 1xF Nu bn c t hn 10 ln, gi nguyn mc 1RM. Nu bn c 11-12 ln, cng 2kg vo mc 1RM. Nu bn dc 13+ , cng 4kg vo mc 1RM.75% 375 tr 2 ln khi hip 1xF (nu bn hon thnh dc 11, bn s ch lm 9), v lm thm 3 hip vi mc t gi nguyn.

Tun 2SquatKhi ng


Tun 3SquatKhi ng


Tun 4SquatKhi ngTp ln ti mc max mi

70% 0 3x10

Nu bn c t hn 10 ln, gi nguyn mc 1RM. Nu bn c 11-12 ln, cng 2kg vo mc 1RM. Nu bn dc 13+ , cng 4kg vo mc 1RM.tr 2 ln khi hip 1xF (nu bn hon thnh dc 11, bn s ch lm 9), v lm thm 3 hip vi mc t gi nguyn.



Max

Tun 1Ngy 1SquatKhi ng

75%75%

Bi tp b tr i trc ty chn (leg press, weighted step up, weighted lunge, hack squat,...)Hip thrust hoc glute bridge


85%85%



80%80%



70%


500

375 1xF C gng tp dc 10+375 tr 2 ln khi hip 1xF (nu bn hon thnh dc 11, bn s ch lm 9), v lm thm 5 hip vi mc t gi nguyn.

2x10-122x10-12

425 1xF Nu bn c t hn 5 ln, gi nguyn mc 1RM. Nu bn c 6-7 ln, cng 2kg vo mc 1RM. Nu bn dc 8+ , cng 4kg vo mc 1RM.425 tr 2 ln khi hip 1xF (nu bn hon thnh dc 6, bn s ch lm 4), v lm thm 5 hip vi mc t gi nguyn.

3x10-123x10-12

400 1xF C gng tp dc 8+400 tr 2 ln khi hip 1xF (nu bn hon thnh dc 8, bn s ch lm 6), v lm thm 5 hip vi mc t gi nguyn.

4x10-124x10-12

0 3x10

1x15-201x15-20

tr 2 ln khi hip 1xF (nu bn hon thnh dc 11, bn s ch lm 9), v lm thm 5 hip vi mc t gi nguyn.


tr 2 ln khi hip 1xF (nu bn hon thnh dc 8, bn s ch lm 6), v lm thm 5 hip vi mc t gi nguyn.

Max


75%75%



80%80%



85%85%



70%


500

375 1xF C gng tp dc 10+375 tr 2 ln khi hip 1xF (nu bn hon thnh dc 11, bn s ch lm 9). Ngh 2p gia hip nu gnh nh hn 2 ln trng lng c th v 3p nu hn. Tp cho ti khi khng th hon thnh c s ln quy nh trong mi hip.

3x10-123x10-12


4x10-124x10-12


5x10-125x10-12

0 3x10

2x15-202x15-20

tr 2 ln khi hip 1xF (nu bn hon thnh dc 11, bn s ch lm 9). Ngh 2p gia hip nu gnh nh hn 2 ln trng lng c th v 3p nu hn. Tp cho ti khi khng th hon thnh c s ln quy nh trong mi hip.



Max 500 Ngh 2 ngy gia ngy 1 v 2, ngh 3 ngy gia ngy 2 v 1

Tun 1Ngy 1 Ngy 2Squat SquatKhi ng Khi ng

75% 375 6x6 Tp ln ti 8RMDng mc 8RM





Tun 4 Ngy 2Ngy 1 SquatSquat Khi ngKhi ng Tp ln ti 1RM

70% 350 3x3

Ngh 2 ngy gia ngy 1 v 2, ngh 3 ngy gia ngy 2 v 1

0 3x5-6

0 3x3-4

0 3x1-2

Max 500 Ngh 2 ngy gia ngy 1 v 2, ngh 3 ngy gia ngy 2 v 1

Tun 1Ngy 1 Ngy 2Squat Front squatKhi ng Khi ng






Tun 4Ngy 1 Ngy 2Squat Front squatKhi ng Khi ngmc max mi Tp ln ti 1RM


0 3x5-6

0 3x3-4

0 3x1-2

Max


80%



85%



90%


Tun 4Ngy 1Squat

Khi ngmc max mi


500 Ngh 2 ngy gia ngy 1 v 2, ngh 3 ngy gia ngy 2 v 1

Ngy 2Front squatKhi ng

400 5x5 Tp ln ti 8RMDng mc 8RM 0 3x5-6

3x10-123x10-12 Chn rng, paused squat*

Khi ngTp ln ti 10RMDng mc 10RM 0 3x7-8










Tp ln ti 1RM

Chn rng, paused squat*2x15-20 Khi ng2x15-20 Dng mc 10RM 0 4x5

Max 500

Tun 1Ngy 1 Ngy 2Squat SquatKhi ng Khi ng2x8 350 70% 2x6 3751xF 350 70% 1xF 375

Nhng hip 1xF mc t 70%, nu bn c t hn 10 ln, gi nguyn mc 1RM. Nu bn c 11-12 ln, cng 2kg vo mc 1RM. Nu bn dc 13+ , cng 4kg vo mc 1RM.Nhng hip 1xF mc t 75%, nu bn c t hn 8 ln, gi nguyn mc 1RM. Nu bn c 9-10 ln, cng 2kg vo mc 1RM. Nu bn dc 11+ , cng 4kg vo mc 1RM.Nhng hip 1xF mc t 80%, nu bn c t hn 5 ln, gi nguyn mc 1RM. Nu bn c 6-7 ln, cng 2kg vo mc 1RM. Nu bn dc 8+ , cng 4kg vo mc 1RM.

Ngy 3SquatKhi ng

75% 2x4 400 80%75% 1xF 400 80%


Max 500

Tun 1Ngy 1Low Bar SquatKhi ngTp ln ti 10RM3x7-8 vi mc t

Tun 2Ngy 1Low Bar SquatKhi ngTp ln ti 8RM3x5-6 vi mc t

Tun 3Ngy 1Low Bar SquatKhi ngTp ln ti 5RM3x3 vi mc t

Tun 3Ngy 1Low Bar SquatKhi ngTp ln ti 3RM*

*Nhp 3RM vo cng c tnh 1RM ri nhp 1RM mi cho ph hp

Ngy 2 Ngy 3Front Squat High bar paused squat ko eo aiKhi ng Khi ngTp ln ti 1 hip nng 6 ln RPE 8 50%* 6x5Lm vi hip 6 ln cho ti khi t RPE 9 *Da theo mc t max ca low bar, c eo ai



Ngy 2 Ngy 3Front Squat High bar paused squat ko eo aiKhi ng Khi ng75% ca tun trc 2RM 4x3 65%* 6x2

*Da theo mc t max ca low bar, c eo ai

*Nhp 3RM vo cng c tnh 1RM ri nhp 1RM mi cho ph hp

High bar paused squat ko eo ai

250*Da theo mc t max ca low bar, c eo ai







Max 500

Tun 1Ngy 1Deadlift (t th chnh)1 hip nng 10 ln m ko c sai form ( c thm t t t. Nu mt qu th mc t hi thp cng dc)3x5 mc t gi nguyn




Sau tun 4 th bt u li v c gng tng cc mc t ln, vn gi form chun.

1 hip nng 10 ln m ko c sai form ( c thm t t t. Nu mt qu th mc t hi thp cng dc)




Sau tun 4 th bt u li v c gng tng cc mc t ln, vn gi form chun.

Max 500

Tun 1Ngy 1Deadlift (t th chnh)

80% 400 4x560% 300 6x3 EMOM

Barbell hoc dumbbell rows3x10

Tun 2Deadlift (t th chnh)

90% 450 2x185% 425 3x365% 325 6x3 EMOM



70% 350 6x3 EMOM


Tun 4Deadlift (t th chnh)1RM mi

Max 500


80% 400 4x560% 300 6x3 EMOM

Deadlift (t th ph)3x8**hip cui nn mc 8-9RPE

Rows ty chn, shrugs, v weighted hip thrusts3x10


90% 450 2x185% 425 3x365% 325 6x3 EMOM

Deadlift (t th ph)3x6**hip cui nn mc 8-9RPE



70% 350 6x3 EMOM

Deadlift (t th ph)3x4 (hip cui nn mc 8-9RPE)


Tun 4Deadlift (t th chnh)1RM mi

Max 500

Tun 1Ngy 1Deadlift (t th chnh)Tp ln ti 1x5, RPE 92x3 mc t gi nguyn

Tun 2Ngy 1Deadlift (t th chnh)x5, ln 2-4kg t so vi tun trc3x3 mc t gi nguyn

Tun 3Ngy 1Deadlift (t th chnh)x5, ln 2-4kg t so vi tun trc4x3 mc t gi nguyn

Tun 4Ngy 1Deadlift (t th chnh)nh hn 30% mc 1x5 tun trc

Ngy 2Deadlift (t th ph)2x6**RPE 8

Ngy 2Deadlift (t th ph)3x6***hip u tin gi nguyn mc t, thm 2-4kg cho nhng hip sau nu bn c th cm nhn c mc t RPE 9

Ngy 2Deadlift (t th ph)5x5***hip u tin gi nguyn mc t, thm 2-4kg cho nhng hip sau nu bn c th cm nhn c mc t RPE 9

Ngy 2Deadlift (t th chnh)1RM mi chun form

**hip u tin gi nguyn mc t, thm 2-4kg cho nhng hip sau nu bn c th cm nhn c mc t RPE 9

**hip u tin gi nguyn mc t, thm 2-4kg cho nhng hip sau nu bn c th cm nhn c mc t RPE 9

Max 500

Tun 1Ngy 1 Ngy 2Deadlift (t th chnh) Deadlift (t th ph)

75% 375 8x3 3x6**hip u nn mc RPE 8

RDL3x8

Barbell hoc dumbbell row4x8


80% 400 6x3 4x6**mc t ging tun 1

RDL4x8



85% 425 4x3 5x6**mc t ging tun 1

RDL5x8


Tun 4Ngy 1 Ngy 2Deadlift (t th chnh) Deadlift (t th chnh)

65% 325 4x3 1RM mi

RDL2x8

*hip u nn mc RPE 8

Deadlift (t th chnh)

Max 500


75% 375 8x3 2x6**2 hip nn mc RPE 8

RDL3x8 Rack pull (thanh n cch mt t ~10cm)

85%* 425Barbell hoc dumbbell row *85% ca 1RM DL, ko phi 1RM rack pull4x8


80% 400 6x3 3x6**mc t ging tun 1




85% 425 4x3 5x5**mc t ging tun 1



Tun 4Ngy 1 Ngy 2Deadlift (t th chnh) Deadlift (t th chnh)

65% 325 4x3 1RM mi

RDL2x8

*2 hip nn mc RPE 8

Rack pull (thanh n cch mt t ~10cm)5x5

*85% ca 1RM DL, ko phi 1RM rack pull





Deadlift (t th chnh)

Max 500

Tun 1Ngy 1 Ngy 2Deadlift DeadliftKhi ng Khi ng

60% 300 15x1 70%


65% 325 15x1 75%


55% 275 15x1 65%

Ngy 3DeadliftKhi ng

350 10x1 80% 400

Ngy 3DeadliftKhi ng

375 10x1 85% 425

Ngy 3DeadliftKhi ng

325 10x1 90% 45095% 475

Ln cho ti mc max

5x1

5x1

x1x1dng li ngay khi sai form

KHI LNG THP

Max 700


80% 560 4x4


85% 595 3x3


90% 630 2x1

Tun 4Ngy 1Deadlift (t th chnh)1RM mi

Ngy 2Deadlift (t th chnh, ko ai)60%**nu DL quen dng ai th nn bt t xung cn 50-55%




Ngy 3Barbell hoc dumbbell row

420 EMOM 10 pht 3x8

Hip Thrusts hoc Glute Bridges 3x10


420 EMOM 15 pht 4x8



420 EMOM 10 pht 4x10

Hip thrusts or Glute Bridges4x12


420 EMOM 20 pht 5x10


Max 700

Tun 1Ngy 1 Ngy 2Deadlift (t th chnh) Deadlift (t th chnh, ko ai)

80% 560 5x4 60%* 420*nu DL quen dng ai th nn bt t xung cn 50-55%

KHI LNG VA PHI

Tun 2Ngy 1Deadlift (t th chnh) Deadlift (t th chnh, ko ai)




Tun 4Ngy 1 Ngy 2Deadlift (t th chnh) Deadlift (t th chnh, ko ai)1RM mi 60%* 420

*nu DL quen dng ai th nn bt t xung cn 50-55%

Ngy 3Deadlift (t th chnh, ko ai) Deadlift (t th ph)

EMOM 15 pht 2x6*nu DL quen dng ai th nn bt t xung cn 50-55%



Deadlift (t th chnh, ko ai) Deadlift (t th ph)EMOM 20 pht 3x6

*nu DL quen dng ai th nn bt t xung cn 50-55%Barbell hoc dumbbell row4x8


Ngy 3Deadlift (t th chnh, ko ai) Barbell hoc dumbbell row







Max 700



Tun 2Ngy 1Deadlift (t th chnh) Deadlift (t th chnh, ko ai)




Tun 4Ngy 1 Ngy 2Deadlift (t th chnh) Deadlift (t th chnh, ko ai)1RM mi 60%* 420

*nu DL quen dng ai th nn bt t xung cn 50-55%





Deadlift (t th chnh, ko ai) Deadlift (t th ph)EMOM 25 pht 4x6

*nu DL quen dng ai th nn bt t xung cn 50-55%Barbell hoc dumbbell row4x8


Ngy 3Deadlift (t th chnh, ko ai) Barbell hoc dumbbell row







Bench 1 bui mi tun S CpBench 1 bui mi tun Trung CpBench 1 bui mi tun Cao CpBench 2 bui mi tun S CpBench 2 bui mi tun Trung CpBench 2 bui mi tun Cao CpBench 3 bui mi tun S CpBench 3 bui mi tun TC ABench 3 bui mi tun TC BBench 3 bui mi tun Cao CpSquat 1 bui mi tun S CpSquat 1 bui mi tun Trung CpSquat 1 bui mi tun Cao CpSquat 2 bui mi tun S CpSquat 2 bui mi tun Trung CpSquat 2 bui mi tun Cao CpSquat 3 bui mi tun S CpSquat 3 bui mi tun T-CCDL 1 bui mi tun S CpDL 1 bui mi tun Trung CpDL 1 bui mi tun Cao CpDL 2 bui mi tun S CpDL 2 bui mi tun Trung CpDL 2 bui mi tun Cao CpDL 3 bui mi tun S CpDL 3 bui mi tun TC ADL 3 bui mi tun TC BDL 3 bui mi tun TC C

28 Program

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