Jeg har tatt vekk all bruk av utstyr, strikk og bokser. Jeg har eliminert de 3 første ukene i programmet. For å lese om programmet i sin opprinnelige form kan du gå til artikkelen Marc Bartley’s Squat Routine
Uke 1:
5 reps @ 65%
3 reps @ 69%
3 reps @ 73%
3 reps @ 78%
5 reps @ 69%
Uke 2:
5 reps @ 69%
3 reps @ 73%
3 reps @ 78%
3 reps @ 82%
5 reps @ 73%
Uke 3:
5 reps @ 73%
3 reps @ 78%
3 reps @ 82%
3 reps @ 85%
5 reps @ 78%
Uke 4:
1 rep @ 51%
1 rep @ 62%
1 rep @ 70%
1 rep @ 80%
1 rep @ 89%
1 rep @ 95%
Uke 5:
1 rep @ 51%
1 rep @ 62%
1 rep @ 70%
1 rep @ 80%
1 rep @ 89%
Uke 6:
1 rep @ 51%
1 rep @ 62%
1 rep @ 70%
1 rep @ 80%
1 rep @ 85%
Uke 7:
3 reps X 6 sets @ 62%
Uke 8:
3 reps X 5 sets @ 62%
Uke 9
MAX
Flere program for knebøy
