triphasevol2 - spreadsheet

Vecka 1Rygg + traps Sets x Reps Vikt

Måndag Marklyft warmup 2x5

warmup 1x3

warmup 1x2

working sets 2x6-10 reps

Pull-ups working sets 2x6-10 reps

Framåtböjd rodd warmup 1x5


Barbell shrug warmup 1x5


Dumbbell shrug working sets 2x6-10 reps

Bröst + axlar Sets x Reps Vikt

Onsdag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2


Lutande hantelpress warmup 1x5


Dips working sets 2x6-10 reps

Press working sets 2x6-10 reps

Hantellyft åt sidan working sets 2x6-10 reps

Ben Sets x Reps Vikt

Målet med phase 1 är att öka antalet set varje vecka. Öka även intensiteten (belastningen): orka fler än 6, men orkar du 10 är det dags att höja.

• Week 1 = 2 sets per exercise.• Week 2 = 3 sets per exercise.• Week 3 = 4 sets per exercise.• Week 4 = 5 sets per exercise.Rest time = 90 seconds between sets.

Fredag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2


Stela marklyft warmup 1x5


DB upp på stol working sets 2x6-10 reps

Utfall working sets 2x6-10 reps

DB tåhävningar working sets 2x6-10 reps

Armar Sets x Reps Vikt

Lördag Skivstångscurl warmup 1x5

warmup 1x3

warmup 1x2


Smal bänkpress warmup 2x5

warmup 1x3

warmup 1x2


Liggande tricepsextensioner warmup 1x5


Hantelcurl working sets 2x6-10 reps



warmup 1x3

warmup 1x2










warmup 1x5

warmup 1x3

warmup 1x2








Målet med phase 1 är att öka antalet set varje vecka. Öka även intensiteten (belastningen): orka fler än 6, men orkar du 10 är det dags att höja.

• Week 1 = 2 sets per exercise.• Week 2 = 3 sets per exercise.• Week 3 = 4 sets per exercise.• Week 4 = 5 sets per exercise.Rest time = 90 seconds between sets.


warmup 1x5

warmup 1x3

warmup 1x2









warmup 1x3

warmup 1x2



warmup 1x3

warmup 1x2


Liggande tricepsextensioer warmup 1x5





warmup 1x3

warmup 1x2










warmup 1x5

warmup 1x3

warmup 1x2









warmup 1x5

warmup 1x3

warmup 1x2









warmup 1x3

warmup 1x2



warmup 1x3

warmup 1x2







warmup 1x3

warmup 1x2










warmup 1x5

warmup 1x3

warmup 1x2









warmup 1x5

warmup 1x3

warmup 1x2









warmup 1x3

warmup 1x2



warmup 1x3

warmup 1x2





Vecka 1Överkropp A Sets x Reps Vikt

Måndag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8


warmup 1x3

warmup 1x2

working sets 3x8

Press warmup 1x5

working sets 3x8

Smal bänkpress working sets 3x8

Underkropp A Sets x Reps Vikt

Onsdag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8


working sets 3x8

DB tåhävningar working sets 3x8


working sets 3x8

Skivstångscurl warmup 1x5

warmup 1x3

Målet med phase 2 är att lyfta nära max. Ingen skillnad i set, endast intensitet (belastning).

• Week 1 = 8-RM.• Week 2 = 6-RM.• Week 3 = 4-RM.• Week 4 = 2-RM.Rest time = 2-3 minutes between sets.

working sets 3x8

Överkropp B Sets x Reps Vikt

Fredag Lutande bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8

Pull-ups warmup 1x5 lätta

working sets 3x8

Hantelpress (axlar) warmup 1x5

working sets 3x8


working sets 3x8

Underkropp B Sets x Reps Vikt

Lördag Marklyft warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8

BB Utfall warmup 1x5

warmup 1x2

working sets 3x8

DB tåhävningar warmup 1x5

working sets 3x8

DB shrugs working sets 3x8

Hantelcurl warmup 1x5

warmup 1x2

working sets 3x8



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6


warmup 1x3

warmup 1x2

working sets 3x6

Press warmup 1x5

working sets 3x6




warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6


working sets 3x6



working sets 3x6


warmup 1x3

Målet med phase 2 är att lyfta nära max. Ingen skillnad i set, endast intensitet (belastning).

• Week 1 = 8-RM.• Week 2 = 6-RM.• Week 3 = 4-RM.• Week 4 = 2-RM.Rest time = 2-3 minutes between sets.

working sets 3x6



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6


working sets 3x6

Hantelpress warmup 1x5

working sets 3x6


working sets 3x6



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6


warmup 1x2

working sets 3x6


working sets 3x6



warmup 1x2

working sets 3x6



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4


warmup 1x3

warmup 1x2

working sets 3x4

Press warmup 1x5

working sets 3x4




warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4


working sets 3x4



working sets 3x4


warmup 1x3

working sets 3x4



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4


working sets 3x4


working sets 3x4


working sets 3x4



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4


warmup 1x2

working sets 3x4


working sets 3x4



warmup 1x2

working sets 3x4



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2


warmup 1x3

warmup 1x2

working sets 3x2

Press warmup 1x5

working sets 3x2




warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2


working sets 3x2



working sets 3x2


warmup 1x3

working sets 3x2



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2


working sets 3x2


working sets 3x2


working sets 3x2



warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2


warmup 1x2

working sets 3x2


working sets 3x2



warmup 1x2

working sets 3x2

Vecka 1Helkropp A Sets x Reps Vikt

Måndag Knäböj warmup 2x5

2 min vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6


working sets 2x4-6

DB tåhävningar working sets 2x4-6

Bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6


working sets 2x4-6

Press warmup 1x5

working sets 2x4-6

Barbell shrugs warmup 1x5

working sets 2x4-6

Smal bänkpress working sets 2x4-6

Bicepscurl warmup 1x5

working sets 2x4-6

Helkropp B Sets x Reps Vikt

Onsdag Marklyft warmup 2x5

90 sek vila warmup 1x5

Målet med phase 3 är att träna varje muskel oftare än i phase 1 och 2.

Pass 1 Helkropp A - 2x4-6 Vila = 2 minsPass 2 Helkropp B - 2x6-10 Vila = 90 secPass 3 Helkropp C - 2x10-12 Vila = 30 secPass 4 Komplement - svaga punkterVarje pass använder olika övningar och antal reps, men samma övningar kan användas på varje pass om man vill. Målet är 2 set per övning för varje muskelgrupp. Exempel nedan:

warmup 1x3

warmup 1x2

working sets 2x6-10


working sets 2x6-10


Lutande bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10

Pull-ups warmup 1x5

working sets 2x6-10

Hantellyft åt sidan warmup 1x5

working sets 2x6-10

Dumbbell shrugs warmup 1x5

working sets 2x6-10


working sets 2x6-10


working sets 2x6-10

Helkropp C Sets x Reps Vikt



warmup 1x3

warmup 1x2

working sets 2x10-12





warmup 1x3

warmup 1x2


Hantelrodd warmup 1x5


Sittande hantelpress warmup 1x5




Skull crusher warmup 1x5


Hammer curl warmup 1x5


Komplement Sets x Reps Vikt

Lördag




warmup 1x3

warmup 1x2

working sets 2x4-6


working sets 2x4-6



warmup 1x3

warmup 1x2

working sets 2x4-6


working sets 2x4-6

Press warmup 1x5

working sets 2x4-6


working sets 2x4-6



working sets 2x4-6




Målet med phase 3 är att träna varje muskel oftare än i phase 1 och 2.

Pass 1 Helkropp A - 2x4-6 Vila = 2 minsPass 2 Helkropp B - 2x6-10 Vila = 90 secPass 3 Helkropp C - 2x10-12 Vila = 30 secPass 4 Komplement - svaga punkterVarje pass använder olika övningar och antal reps, men samma övningar kan användas på varje pass om man vill. Målet är 2 set per övning för varje muskelgrupp. Exempel nedan:

warmup 1x3

warmup 1x2

working sets 2x6-10


working sets 2x6-10



warmup 1x3

warmup 1x2

working sets 2x6-10

Pull-ups warmup 1x5

working sets 2x6-10


working sets 2x6-10


working sets 2x6-10


working sets 2x6-10


working sets 2x6-10


Fredag Marklyft warmup 2x5


warmup 1x3

warmup 1x2






warmup 1x3

warmup 1x2













Lördag


Måndag Knäböj warmup 2x5


warmup 1x3

warmup 1x2

working sets 2x4-6


working sets 2x4-6



warmup 1x3

warmup 1x2

working sets 2x4-6


working sets 2x4-6

Press warmup 1x5

working sets 2x4-6


working sets 2x4-6



working sets 2x4-6


Onsdag Marklyft warmup 2x5


warmup 1x3

warmup 1x2

working sets 2x6-10


working sets 2x6-10



warmup 1x3

warmup 1x2

working sets 2x6-10

Pull-ups warmup 1x5

working sets 2x6-10


working sets 2x6-10


working sets 2x6-10


working sets 2x6-10


working sets 2x6-10




warmup 1x3

warmup 1x2






warmup 1x3

warmup 1x2













Lördag




warmup 1x3

warmup 1x2

working sets 2x4-6


working sets 2x4-6



warmup 1x3

warmup 1x2

working sets 2x4-6


working sets 2x4-6

Press warmup 1x5

working sets 2x4-6


working sets 2x4-6



working sets 2x4-6




warmup 1x3

warmup 1x2

working sets 2x6-10


working sets 2x6-10



warmup 1x3

warmup 1x2

working sets 2x6-10

Pull-ups warmup 1x5

working sets 2x6-10


working sets 2x6-10


working sets 2x6-10


working sets 2x6-10


working sets 2x6-10


Fredag Marklyft warmup 2x5


warmup 1x3

warmup 1x2






warmup 1x3

warmup 1x2













Lördag