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WADE Strength Systems

These are a general fitness workouts. Giving you a plan that can be used at the gym all year long. Each block is slightly different from the next. 

Many of these workouts can be done at most gym locations but may contain exercises that are unique to WADE Strength Systems available equipment you may need to swap out some exercises if you are in a corporate gym setting. 

This group of workouts can guide you through a years worth of training. These do not need to be done in order. 


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12 Month General Fitness Gym Plan

January

February

March

April

June 

July

August

September

October 

November

December 

These blocks of workouts are for general strength and fitness. Covering all the basic strength movements with some added core strength and power movements.

These will be two a full body workouts that will be repeated twice a week, an "A" and "B" workout so to speak.

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General Fitness Workouts

Level 1 will be introductory level for most movements.

Level 1

Level 2 will be introductory or beginner level for most movements.

Level 2

Level 3 will be introductory or beginner level for most movements.

Level 3

Level 4 will be beginner or intermediate level for most movements.

Level 4

*The 5/3/1 workout, developed by Jim Wendler, is a structured strength training program focusing on four core lifts: overhead press, bench press, squat, and deadlift, designed to enhance core strength and muscle mass.
*This workout routine is structured in four-week cycles, with each week dedicated to different rep and set schemes, allowing for progressive strength gains and muscle development.
*A study published in Plos One found that multi-joint training, like the exercises in the 5/3/1 workout, led to significant improvements in dynamic strength across all exercises, with effect sizes ranging from 1.26 to 2.14, indicating substantial strength gains.
*Drawing from a wealth of practical applications, it's evident that the 5/3/1 workout's emphasis on gradual progression and focus on core lifts makes it an effective program for both intermediate and advanced lifters seeking consistent strength gains.

squat

bench

deadlift

sumo

convintional

powerlifting

5/3/1

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5/3/1 and Variations 

Basic 5/3/1 design with progressive percentage based loading.  Upper and Lower body split. Block can be repeated with updated 1RM's. 

Basic 5/3/1 

Basic 5/3/1 design with progressive percentage based loading and RPE Assessment Set.  Upper and Lower body split. Block can be repeated with updated 1RM's. 

Basic 5/3/1  with (x1@8) Assessment Set

RPE Based 5/3/1  

Basic 5/3/1 design with progressive percentage based loading and RPE Assessment Set.  Full body split. Block can be repeated with updated 1RM's. 

5/3/1  Multi-Exposure w/ S*B*D*Variations 

This series contains 3 separate blocks of programs that are designed for a beginner or intermediate level powerlifter. There are three (3) workouts per week that repeat for four (4) week. The workouts are guided by RPE as well as percentages. The percentages are a guide to help find or discover your RPE ratings per set. These are merely averages based off the target RPE per set. The program is designed to allow a fluctuation in the actual weight used per set based on your RPE rating and readiness for that day.  The working sets are designed to be progressive in the weight/intensity per set. 
This series of workouts progress in intensity. You can jump from one block to the other completing them in sequence or jump from one block of this series to another block of a different series. Mix and match them as you wish. 


beginner

3 days

Beginner's Powerlifting w/ Conventional Deadlifts

3 days a week with progressive intensity per set followed by either load drop sets or repeat intensity sets. 

Phase 1 (6's and 10's)

Phase 2 (5's and 10's)

Phase 3 (4's and 10's)

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Beginner's Powerlifting w/ Sumo Deadlifts 

Focus on building single rep muscular strength. 
Upper and Lower body split workouts.


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A Beginner's Strength Block

This is an upper and lower body split program designed to build a base of strength preparing you for higher intensities to come. In this block you can swap exercises to best fit your style, needs, ability and equipment availability. There will be a couple of options with some of the main lifts to choose from, however, you can use any exercise you wish. Keep in mind you will want to choose an exercise that works similar muscle groups.  

Strength 1.1

This is an upper and lower body split program designed to build a base of strength preparing you for higher intensities to come. Make sure to change/update any rep ranges and RPE ratings as needed. This will help the program guide us with the proper weights to use now and in the future.  In this block you can swap exercises to best fit your style, needs, ability and equipment availability. There will be a couple of options with some of the main lifts to choose from, however, you can use any exercise you wish. Keep in mind you will want to choose an exercise that works similar muscle groups.  

Strength 1.2

Strength 1.3

This series of programs contains 3 separate blocks that introduces RPE Assessment sets to determine your working sets. The main lift work sets are percentage based, and that percentage is based on the e1RM of your assessment set. Most of the accessories are strictly RPE based. This series of workouts progress in intensity both with the assessment set rep range and the working sets percentages. You can jump from one block to the other completing them in sequence or jump from one block of this series to another block of a different series. Mix and match them as you wish. 

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Powerlifting 1.0 w/ Conventional Deadlifts

x5@8 → 70% work sets

x4@8 → 80% work sets

x3@8 → 85% work sets

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Powerlifting 1.0 w/ Sumo Deadlifts 

This series of programs contains 3 separate blocks that introduces RPE Assessment sets to determine your working sets. The main lift work sets are percentage based, and that percentage is based on the e1RM of your assessment set. Most of the accessories are strictly RPE based. This series of workouts progresses with the assessment set intensity increasing. The working sets for each block also are adjusted to a slightly higher intensity with each block. You can jump from one block to the other completing them in sequence or jump from one block of this series to another block of a different series. Mix and match them as you wish.

percentage

volume work

Powerlifting 2.0 Volume Work  w/ Sumo Deadlifts

Assessment set of x5@9 for main lifts. Percentage based work sets, 80% - 70% - 60%  secondary and accessory lift RPE based.

x5@9  -->  80% -70% - 60%

Assessment set of x3@9 for main lifts. Percentage based work sets, 80% - 70% - 60%  secondary and accessory lift RPE based.

x3@9 -->  80% -70% - 60%

Assessment set of x1@8 for main lifts. Percentage based work sets, 85% - 75% - 65%  secondary and accessory lift RPE based.

x1@8 --> 85% - 75% - 65%

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Powerlifting 2.0 Volume Work  w/ Conventional Deadlifts 

These workout blocks are designed to change things up. Giving our bodies time to recover, adapt and re-sensitize to training. Drop one of these between your normal training blocks to give the body something different for a couple weeks.

You can also use these programs for normal programming purposes by repeating a block a couple times or stringing together a few just for fun.

deload

change

pivot

transistion

take a break

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Deload, Pivot, Transition Series   

5-3-0 Tempos to help focus on form and bar path.  With workouts 3 & 4 being all about accessories. 

Slow and Steady  (Deload)

Durability & Reduce Fatigue, No competition lifts 

Clean Slate (Deload)

No competition lifts, sets of 10 with 5-3-0 tempo sets to follow. 

10's & Tempos (Deload)

One (1) AMRAP set per competition lift per week. This will decrease overall volume as well as only having three(3) workouts per week, but maintain strength. 

That's an AMRAP (3 days) (Deload)

One (1) set of competition lifts w/ a slow motion tempo following. 

Slow Motion & 8-is-enough (Deload)

No Competition lifts, main reps x6, RPE's top out @7. Reduce fatigue, restore competition lift sensitivity 

Three by Six Will Fix (3 days) (Deload)

Non-competition lifts with a three movement circuit on each day. 

Short Circuit  (Deload)

Change it up (Deload)

Keeping the competition lifts but reducing the volume and intensity. 

Lighten it Up a Bit (3 days) (Deload)

Competition single followed by tempo sets, accessories also have tempos🤦🏼‍♂️

Other (5)