Ark1Originally written for single-ply lifters. Adjusted for raw lifters according to the Guidance.Notes:Left the commands for gearing up just in case. If unspecified, the lift is raw."Uke" = Week"Mandag" = Monday"Onsdag" = Wednesday"Fredag" = Friday"Notater" = Notesc",)Rows: any kind of row. Cable, BB, machine.Original text varies the rows, sayinglat rows on Monday and lat row/cablerow/machine on Friday.However, when the SxR gets to 3x6,cable rows are no longer suggested.OHP: Orig. text says Barbell OHP.BTNOHP = Behind the neck.IntermediateEvaluation - The Program:Intermediate routine - 3 times per weekMade by Dietmar Wolf - Leader of Sports / Education Consultant in NSFGoalSquatBenchDeadliftTotalKG100.0100.0100.0300.0* without shirt*100.0KG%Intensity range, see GuidanceCompetition squat (geared)90.090.090 - 95Competition squat (raw)70.070.070 - 75HB squat60.060.060 - 65Paused squat (narrow/wide stance)55.055.055 - 60Benchpress (geared)90.090.090 - 95Benchpress * without shirt90.090.090 - 95Benchpress medium wide grip *80.080.080 - 85Benchpress narrow grip *75.075.075 - 80OHP / BTNOHP *40.040.040 - 50Deadlift90.090.090 - 95Deficit deadlift70.070.070 - 75Block pull90.090.090 - 100Stiff-legged deadlift (SLDL)40.040.040 - 50NORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.01.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x12-15-1-1Comp squatKG42.545.050.050.052.552.555.055.0Reps66554433Paused benchKG47.555.055.055.060.060.060.0medium gripReps6555333Deficit SLDLKG25.025.027.527.5Reps8866OHPKG25.025.025.027.527.5Reps65544RowsSxR3x12-10Leg curlSxR1x121x101x81.uke OnsdagExercisesNotater:AbsSxR3x20Weighted hypersSxR3x10-12HB squatKG32.532.537.537.542.542.542.5widepausedReps6655333stanceBench pressKG55.062.567.567.567.5pausedReps6544457.557.557.5superset666Block pullKG55.067.567.567.5Reps5444DeadliftKG55.062.562.562.5supersetReps5555TricepsSxR3x12-10BicepsSxR3x12-101.uke FredagExercisesNotater:AbsSxR3x25Weighted hypersSxR3x8 - 10HB squatKG40.045.047.547.547.5Reps5433342.542.542.5superset666Bench pressKG45.050.050.052.552.552.5narrow gripReps655555Deficit DLKG42.545.050.050.052.552.5Reps554444BTNOHPKG22.525.025.025.025.0Reps65544RowsSxR3x10Weighted push-upsSxR3x10or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.02.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x12-15-1-1Comp squatKG42.545.050.052.555.057.557.5Reps6543333Paused benchKG47.555.057.562.562.562.5medium gripReps754333Deficit SLDLKG25.027.530.030.0Reps5555OHPKG25.027.527.530.030.0Reps54433RowsSxR3x12-10Leg curlSxR1x121x101x82.uke OnsdagExercisesNotater:AbsSxR3x20Weighted hypersSxR3x10-12HB squatKG32.537.540.042.545.045.0widepausedReps544333stanceBench pressKG57.565.070.070.070.0pausedReps5433360.060.060.0supersett666Block pullKG55.062.572.572.572.5Reps44333DeadliftKG55.062.567.567.567.5supersettReps44444TricepSxR3x10BicepsSxR3x12-102.uke FredagExercisesNotater:AbsSxR3x25Weighted hypersSxR3x8-10HB squatKG35.045.050.050.050.0Reps4433345.045.045.0superset666Bench pressKG45.050.052.557.557.5narrow gripReps55444Deficit DLKG42.550.052.555.055.0Reps54333BTNOHPKG25.025.025.027.527.5Reps54433RowsSxR3x10Weighted push-upsSxR3x12-10or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.03.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x12-15-1-1Comp squatKG42.550.052.552.555.055.060.060.0Reps54433333Paused benchKG47.555.060.060.065.065.0medium gripReps654433Deficit SLDLKG25.027.530.030.0Reps5555OHPKG25.027.530.032.532.5Reps54333RowsSxR3x10-12Leg curlSxR1x121x101x83.uke OnsdagNotater:ExercisesAbsSxR3x20Weighted hypersSxR3x10-12HB squatKG32.537.542.545.045.045.0widepausedReps654333stanceBench pressKG55.062.567.572.572.572.5pausedReps54333362.562.562.5superset555Block pullKG55.062.572.577.577.577.5Reps332333DeadliftKG55.062.567.572.572.572.5supersetReps443333TricepsSxR3x10-12BicepsSxR3x10-123.uke FredagNotater:ExercisesAbsSxR3x25Weighted hypersSxR3x8-10HB squatKG35.040.047.550.050.050.0Reps43233347.547.547.5superset666Bench pressKG45.050.052.557.557.5narrow gripReps66544Deficit DLKG42.550.055.055.055.0Reps65433BTNOHPKG25.027.527.530.030.0Reps54433RowsSxR3x10Weighted push-upsSxR3x10or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.04.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x10-12-1suitsuitsuitsuitComp squatKG42.550.052.555.060.062.575.077.580.080.0Suit&WrapsReps4333212222Paused benchKG47.555.060.065.067.567.5medium gripReps444333Deficit SLDLKG25.027.530.032.532.5Reps54333RowsSxR3x10-8Leg curlSxR1x121x101x84.uke OnsdagNotater:ExercisesAbsSxR3x20Weighted hypersSxR3x12-15HB squatKG32.537.542.545.047.547.5widepausedReps443333stanceBench pressKG55.062.567.572.572.577.577.5pausedReps6543333DeadliftKG55.062.567.572.577.577.5Reps643333OHPKG25.027.527.530.030.0Reps65544TricepsSxR3x10-8BicepsSxR3x10-84.uke FredagNotater:ExercisesAbsSxR3x25Weighted hypersSxR3x8-10HB squatKG35.042.545.047.547.547.5Reps654333Bench pressKG45.052.557.560.060.060.0narrow gripReps444333Block pullKG55.062.567.567.567.5Reps55333BTNOHPKG25.027.530.032.532.5Reps54333RowsSxR3x8Weighted push-upsSxR3x8or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.05.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x12-15Comp squatKG42.550.055.060.062.562.5Reps653322Paused benchKG47.555.065.065.065.0medium gripReps54333Deficit SLDLKG25.027.530.030.0Reps5544OHPKG25.027.527.530.030.0Reps65544RowsSxR3x10 - 8Leg curlSxR1x101x81x65.uke OnsdagNotater:ExercisesAbsSxR3x20Weighted hypersSxR3x10-12HB squatKG32.537.542.545.045.0widepausedReps44433stanceshirtshirtshirtPaused benchKG55.062.572.577.580.080.080.080.0Reps54432222DeadliftKG55.062.567.572.577.580.080.0SuitReps5433322TricepsSxR3x10-8suitsuitsuitBicepsSxR3x10-85.uke FredagNotater:ExercisesAbsSxR3x25Weighted hypersSxR3x8-10HB squatKG35.042.545.047.550.050.0Reps543333Bench pressKG45.052.557.560.065.0narrow gripReps54432Block pullKG55.060.067.575.080.080.0Reps543222BTNOHPKG25.030.032.535.035.0Reps55433RowsSxR3x8Weighted push-upsSxR3x8or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.06.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x10-12-1-1Comp squatKG42.550.052.555.060.062.577.580.082.585.0Suit&WrapsReps5433222222Paused benchKG47.555.065.065.067.567.5suitsuitsuitsuitmedium gripReps544433Deficit SLDLKG25.027.530.032.532.5Reps54444OHPKG25.027.530.032.532.5Reps65433RowsSxR3x10-8Leg curlSxR1x101x81x66.uke OnsdagNotater:AbsSxR3x20Weighted hypersSxR3x8-10HB squatKG32.537.542.545.047.550.050.0widepausedReps5443322stanceBench pressKG55.062.567.572.577.577.580.080.0pausedReps65443322Block pullKG55.062.567.572.577.577.5Reps553333TricepsSxR3x10-8BicepsSxR3x10-86.uke FredagNotater:AbsSxR3x25Weighted hypersSxR3x12-15HB squatKG35.042.545.047.547.547.5Reps444444Bench pressKG45.052.557.557.560.060.0narrow gripReps755544Deficit deadliftKG42.550.055.055.055.060.060.0Reps6543322BTNOHPKG25.025.027.530.030.0Reps55433RowsSxR3x8Weighted push-upsSxR3x8or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.07.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x12-15-1-1Comp squatKG42.550.052.555.060.062.565.0Reps5533222Paused benchKG47.555.065.065.0medium gripReps4444Deficit SLDLKG25.027.530.032.532.5Reps54444BTNOHPKG25.027.530.032.532.5Reps65433RowsSxR3x8-6Leg curlSxR1x101x81x67.uke OnsdagNotater:ExercisesAbsSxR3x20Weighted hypersSxR3x8-10shirtshirtshirtBench pressKG55.062.572.577.580.080.082.582.5pausedReps44422222DeadliftKG55.062.567.572.577.580.085.085.062.5SuitReps544332226TricepsSxR3x8-6suitsuitsuitsuitBicepsSxR3x8-67.uke FredagNotater:ExercisesAbsSxR3x25Weighted hypersSxR3x10-12HB squatKG35.042.542.545.047.550.055.055.057.5wideReps655433222stanceBench pressKG45.052.560.065.067.5narrow gripReps44332OHPKG25.027.532.535.035.035.0Reps544322RowsSxR3x6Weighted push-upsSxR3x6or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.08.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x8-10-1suitsuitsuitsuitComp squatKG42.550.055.057.562.565.080.082.585.087.550.0Suit&WrapsReps43322221225Paused benchKG47.555.065.065.067.567.5-1medium gripReps554433Deficit SLDLKG25.027.530.032.535.035.0Reps544333OHPKG25.027.530.032.532.5Reps65433RowsSxR3x8-6Leg curlSxR1x101x81x68.uke OnsdagNotater:AbsSxR3x20Weighted hypersSxR3x10-12HB squatKG35.035.042.542.547.547.5Reps665533shirtshirtshirtBench pressKG55.062.570.075.080.082.582.585.085.057.5pausedReps5543222225Deficit deadliftKG42.550.052.555.060.062.562.5-1Reps6554322TricepsSxR3x8-6BicepsSxR3x8-68.uke FredagNotater:AbsSxR3x25Weighted hypersSxR3x12-15HB squatKG32.537.542.545.047.550.052.5widepausedReps5544322stanceBench pressKG45.052.557.560.060.065.0narrow gripReps555333Block pullKG55.062.572.577.580.085.085.0Reps5533222BTNOHPKG25.030.032.535.035.0Reps55433RowsSxR3x6Weighted push-upsSxR3x6or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.09.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x10-12Comp squatKG42.550.052.555.060.062.562.5Reps5543322Paused benchKG47.555.060.065.067.572.572.565.047.5medium gripReps654332238RowsSxR3x8-6BicepsSxR3x8-69.uke OnsdagNotater:ExercisesAbsSxR3x20Weighted hypersSxR3x8-10suitsuitsuitsuitDeadliftKG55.062.572.577.580.085.090.090.055.0SuitReps432212224OHPKG32.535.035.037.537.5-1-1Reps43322TricepsSxR3x8-6LrcurlSxR1x81x61x49.uke FredagNotater:ExercisesAbsSxR3x25Weighted hypersSxR3x12-15HB squatKG32.535.037.542.542.545.045.047.547.5widepausedReps654444433stanceshirtshirtshirtBench pressKG55.062.572.577.580.085.085.087.587.562.5pausedReps4332211224Deficit SLDLKG25.025.027.527.530.030.0-1Reps666655RowsSxR3x6Weighted push-upsSxR3x6or weighted dipsNORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.010.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x8-10-1suitsuitsuitsuitComp squatKG42.550.055.060.062.567.580.085.090.090.050.0Suit&WrapsReps43222111224Paused benchKG47.555.060.065.067.567.5-1-1medium gripReps755333Deficit SLDLKG25.027.532.535.035.035.0Reps544322RowsSxR3x6Leg curlSxR1x81x61x410.uke OnsdagNotater:ExercisesAbsSxR3x20Weighted hypersSxR3x10-12HB squatKG32.537.542.545.047.550.050.0widepausedReps4433322stanceBench pressKG55.062.567.572.572.577.577.5pausedReps5544433DeadliftKG55.062.562.567.567.572.572.5Reps4443322Weighted push-upsSxR3x6or weighted dipsBicepsSxR3x610.uke FredagNotater:ExercisesAbsSxR3x25Weighted hypersSxR3x12-15Comp squatKG42.550.052.552.555.055.055.0Reps5533333Bench pressKG45.052.560.065.067.567.5narrow gripReps554322Block pullKG42.550.052.552.555.055.0Reps443333OHPKG30.035.037.540.040.0Reps54322RowsSxR3x6-1-1NORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.011.uke MandagExercisesNotater:AbsSxR3x30Weighted hypersSxR3x10-1Comp squatKG42.550.052.555.055.060.062.5Reps4433332Bench pressKG55.062.567.572.577.5pausedReps44333Deficit SLDLKG25.027.530.032.5Reps5543RowsSxR2x611.uke OnsdagNotater:ExercisesAbsSxR3x20Weighted hypersSxR3x8shirtshirtshirtshirtBench pressKG55.065.077.580.085.082.587.590.090.062.5pausedReps4322111224-1-1-1-1DeadliftKG55.062.572.577.580.080.0SuitReps654322TricepsSxR3x6suitsuitsuit11.uke FredagNotater:ExercisesAbsSxR3x25Weighted hypersSxR3x6HB squatKG35.040.042.545.045.047.550.055.0Reps55544432Bench pressKG45.052.552.560.060.0narrow gripReps44433Deficit SLDLKG25.027.530.032.5Reps5543OHPKG30.035.035.035.035.0Reps43322NORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.012.uke MandagNotater:ExercisesAbsSxR3x20Comp squatKG42.545.045.050.0Reps3222Bench pressKG57.562.562.567.5Reps3222DeadliftKG37.542.542.545.0Reps322212.uke OnsdagNotater:ExercisesAbsSxR3x20Comp squatKG37.542.542.545.0Reps3222Bench pressKG55.057.557.562.5Reps3222DeadliftKG35.037.537.542.5Reps3222NORGES STYRKELFTFORBUNDIntermediate routine - 3 times per week0.0Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF0.0ExerciseCompetition0.01. attempt2. attempt3. attemptNotater - Competition:Squat92.597.5100.0Warm-upBar30.040.050.060.01x15-201x5-71x51x41x365.070.077.582.587.51x21x11x1 s&w1x1 s&w1x1 s&wBench press90.097.5100.0Warm-upstang32.542.552.562.51x15-201x5-71x51x41x370.075.080.085.01x11x1 shirt1x1 shirt1x1 shirtDeadlift92.597.5100.0Warm-up40.050.060.070.075.01x4-51x41x31x21x182.587.51x1 suit1x1 suitTotal275.0292.5300.0

Ark2MlKnebyBenkpressMarklftTotalPoengKG330.0200.0310.0840.0KG%Styrkelftkneb.utstyr305.092.5Styrkelftkneb.u/utstyr255.077.5Kneby nakke215.065.0Kneby m.stopp200.060.0Benkpress m.flaske200.0100.0Benkpress190.095.0Benkpress middels bredt175.087.5Benkpress omvendt165.082.5Frontpress100.050.0Marklft285.092.5Marklft p kloss255.082.5Marklft fra kloss310.0100.0Stifflegmarklft185.060.0God mornings125.040.0

Ark3