Butenko Periodization

INSERIRE IL MASSIMALE DI PARTENZA NEL CAMPO VERDE
butenko
DAY 1/3
phase
WK
SQUAT
175
MAX SET
110
1
4x8
60%
110
2
4x10
120
3
5x5
70%
120
4
5x6
140
5
6x4
80%
140
6
6x5
160
7
3x2
90%
160
8
3x3
120
scarico
9
2x3
190
max/gara
10
1x1
butenko
DAY 1/3
phase
WK
BENCH PRESS
120
MAX SET
80
1
4x8
60%
85
2
4x10
90
3
5x5
70%
95
4
5x6
100
5
6x4
80%
105
6
6x5
110
7
3x2
90%
110
8
3x3
90
scarico
9
2x3
135
max/gara
10
1x1
butenko
DAY 2/4
phase
WK
DEADLIFT
205
MAX SET
135
1
4x8
60%
135
2
4x10
145
3
5x5
70%
145
4
5x6
165
5
6x4
80%
165
6
6x5
185
7
3x2
90%
185
8
3x3
145
scarico
9
2x3
220
max/gara
10
1x1
INSERIRE IL MASSIMALE DI PARTENZA NEL CAMPO ORO

butenko
phase
DAY 1/3 SQUAT
WK
175
60%
70%
80%
90%
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
105
105
110
110
120
120
130
130
140
140
145
145
155
155
165
165
4x10
4x10
4x10
4x10
5x6
5x6
5x6
5x6
6x5
6x5
6x5
6x5
3x3
3x3
3x3
3x3
100
105
110
115
120
125
130
135
140
140
145
150
155
160
165
170

butenko
phase
DAY 1/3 BENCH
WK
125
60%
70%
80%
90%
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
4x10
4x10
4x10
4x10
5x6
5x6
5x6
5x6
6x5
6x5
6x5
6x5
3x3
3x3
3x3
3x3
75
75
80
85
90
90
95
95
100
100
105
110
115
115
120
120

butenko
phase
WK
DAY 2/4 DEADLIFT
75
75
80
85
90
90
95
95
100
100
105
110
115
115
120
120
phase
WK
200
60%
70%
80%
90%
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
4x10
4x10
4x10
4x10
5x6
5x6
5x6
5x6
6x5
6x5
6x5
6x5
3x3
3x3
3x3
3x3
120
120
130
130
140
140
150
150
160
160
170
170
180
180
190
190
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
wk
set/rep
1
2
3
4
5
6
7
8
9
60%
65%
70%
75%
80%
85%
90%
95%
105%
5x8
5x6
6x5
4x5
5x4
4x4
3x3
2x2
1x1
wk
set/rep
1
2
3
4
5
6
7
8
9
10
60%
65%
70%
75%
80%
85%
90%
95%
100%
105%
5x8
5x6
6x5
4x5
5x4
4x4
3x3
2x2
2x2
1x1
wk
set/rep
1
2
3
4
5
6
7
8
9
10
11
10
10
8
8
6
6
5
4
3
2
1
squat
175
day 1
105
115
125
135
140
150
160
170
185
bench
125
day 2
75
85
90
95
100
110
115
120
135
deadlift
205
day 3
125
135
145
155
165
175
185
195
220
floor press
110
day 4
70
75
80
85
90
95
100
105
120
squat
175
day 1
105
115
125
135
140
150
160
170
175
185
bench
125
day 2
75
85
90
95
100
110
115
120
125
135
deadlift
205
day 3
125
135
145
155
165
175
185
195
205
220
floor press
110
day 4
70
75
80
85
90
95
100
105
110
120
squat
175
day 1
135
140
145
150
155
160
165
170
175
180
185
bench
125
day 2
85
90
95
100
105
110
115
120
125
130
135
deadlift
205
day 3
150
155
165
170
180
185
195
200
205
210
215
floor press
110
day 4
105
113.75
122.5
131.25
140
148.75
157.5
166.25
183.75
75
81.25
87.5
93.75
100
106.25
112.5
118.75
131.25
123
133.25
143.5
153.75
164
174.25
184.5
194.75
215.25
squat 2
max
week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
set/reps reps tot

4x10
4x10
4x8
4x8
5x6
5x6
6x5
6x4
4x3
4x3
3x2
3x2
2x2
1x1
40
40
32
32
30
30
30
30
12
12
6
6
4
LIGHT squat
max
week
set/reps reps tot
185
vol x week
squat
kg
kg
week
125
130
135
140
145
150
155
160
165
170
175
180
185
190
10000
10400
8640
8960
4350
4500
4650
4800
1980
2040
1050
1080
740
1
2
3
4
5
6
7
8
9
10
11
12
13
14
185
vol x week
squat
kg
kg
1
2
3
4
4x10
4x10
4x8
4x8
40
40
32
32
125
130
135
140
3x10
30
105
6
7
8
9
10
11
3x10
3x10
3x10
3x10
3x10
3x10
30
30
30
30
30
30
12
3x10
13
14
3x10
1x1
bench
max
set/reps reps tot
4x10
4x10
4x8
4x8
5x6
5x6
6x5
6x4
4x3
4x3
3x2
3x2
2x2
1x1
40
40
32
32
30
30
30
30
12
12
6
6
4
LIGHT bench
max
week
set/reps reps tot
1
2
3
4
4x10
4x10
4x8
4x8
40
40
32
32
3150
3x10
30
110
115
120
120
125
130
3300
3450
3600
3600
3750
3900
6
7
8
9
10
11
3x10
3x10
3x10
3x10
3x10
3x10
30
30
30
30
30
30
30
135
4050
12
3x10
30
30
135
4050
13
14
3x10
1x1
30
bench
125
vol x week
bench
kg
kg
week
75
80
85
90
95
100
105
110
115
120
125
130
135
140
6000
6400
5440
5760
2850
3000
3150
3300
1380
1440
750
780
540
1
2
3
4
5
6
7
8
9
10
11
12
13
14
LIGHT bench
125
vol x week
bench
kg
kg
75
80
85
90
deadlift 1 x week
max
set/reps
4x10
4x10
4x8
4x8
3x6
3x6
3x5
3x5
4x3
4x3
3x2
3x2
2x2
1x1
220
vol x week
deadlift
kg
kg
145
150
155
160
170
175
180
185
195
200
210
215
220
225
5800
6000
4960
5120
3060
3150
2700
2775
2340
2400
1260
1290
880
reps tot
40
40
32
32
18
18
15
15
12
12
6
6
4
vol squat 1^ cycle 4 week

38000
vol bench 1^ cycle 4 week
23600
vol deadlift 1^ cycle 4 week
21880
70
2100
75
75
80
85
90
90
2250
2250
2400
2550
2700
2700
95
2850
100
3000
tot
vol squat 2^ cycle

31800
vol bench 2^ cycle
21300
vol deadlift 2^ cycle
11685
83480
64785
vol squat 2^ cycle

21450
vol bench 2^ cycle
15150
vol deadlift 2^ cycle
7290
43890
squat
max
week
day 1
set/reps reps tot
1
2
3
4
5
6
7
8
4x10
4x10
5x6
5x6
6x5
6x5
3x3
3x3
40
40
30
30
30
30
9
9
185
vol x week
squat
kg
kg
week
110
110
130
130
150
150
170
170
8800
8800
7800
7800
4500
4500
1530
1530
1
2
3
4
5
6
7
8
220
vol x week
squat
deadlift
max
week
day 2
set/reps reps tot
1
2
3
4
5
6
7
8
4x10
4x10
5x6
5x6
6x5
6x5
3x3
3x3
40
40
30
30
30
30
9
9
week
day 3
1
2
3
4
5
6
7
8
set/reps reps tot

4x10
4x10
5x6
5x6
6x5
6x5
3x3
3x3
40
40
30
30
30
30
9
9
max
kg
kg
135
135
155
155
180
180
200
200
10800
10800
9300
9300
5400
5400
1800
1800
185
vol x week
squat
kg
kg
week
115
115
130
130
150
150
170
170
9200
9200
7800
7800
4500
4500
1530
1530
1
2
3
4
5
6
7
8
squat
max
bench
set/reps reps tot
4x10
4x10
5x6
5x6
6x5
6x5
3x3
3x3
40
40
30
30
30
30
9
9
bench
max
set/reps reps tot
4x10
4x10
5x6
5x6
6x5
6x5
3x3
3x3
40
40
30
30
30
30
9
9
ench
125
vol x week
squat
kg
kg
75
75
90
90
100
100
115
115
6000
6000
5400
5400
3000
3000
1035
1035
ench
125
vol x week
squat
kg
kg
75
75
90
90
100
100
115
115
6000
6000
5400
5400
3000
3000
1035
1035
squat
bench
dead
185
125
220
50%
93
63
110
55%
60%
65%
70%
75%
80%
83%
85%
87%
102
111
121
130
139
148
154
158
161
69
75
82
88
94
100
104
107
109
121
132
143
154
165
176
183
187
192
90%
167
113
198
93%
173
117
205
95%
176
119
209
97%
100%
180
185
122
125
214
220
squat
max
week
day 1
set/reps reps tot
1
2
3
4
5
6
7
8
4x10
4x8
5x6
5x6
6x5
6x4
3x3
3x3
40
40
30
30
30
30
9
9
185
vol x week
squat
kg
kg
week
110
120
130
140
150
160
170
175
8800
9600
7800
8400
4500
4800
1530
1575
1
2
3
4
5
6
7
8
220
vol x week
squat
deadlift
max
week
day 2
set/reps reps tot
1
2
3
4
5
6
7
8
4x10
4x8
5x6
5x6
6x5
6x4
3x3
3x3
40
40
30
30
30
30
9
9
week
day 3
1
2
3
4
5
6
7
8
set/reps reps tot

4x10
4x10
5x6
5x6
6x5
6x5
3x3
3x3
40
40
30
30
30
30
9
9
max
kg
kg
135
145
155
165
180
190
200
210
10800
11600
9300
9900
5400
5700
1800
1890
185
vol x week
squat
kg
kg
week
115
115
130
130
150
150
170
170
9200
9200
7800
7800
4500
4500
1530
1530
1
2
3
4
5
6
7
8
squat
max
bench
set/reps reps tot
4x10
4x8
5x6
5x6
6x5
6x5
3x3
3x3
40
40
30
30
30
30
9
9
bench
max
set/reps reps tot
4x10
4x10
5x6
5x6
6x5
6x5
3x3
3x3
40
40
30
30
30
30
9
9
ench
125
vol x week
squat
kg
kg
75
85
90
95
100
105
115
120
6000
6800
5400
5700
3000
3150
1035
1080
ench
125
vol x week
squat
kg
kg
75
75
90
90
100
100
115
115
6000
6000
5400
5400
3000
3000
1035
1035
squat
bench
dead
185
125
220
50%
93
63
110
55%
60%
65%
70%
75%
80%
83%
85%
87%
102
111
121
130
139
148
154
158
161
69
75
82
88
94
100
104
107
109
121
132
143
154
165
176
183
187
192
90%
167
113
198
93%
173
117
205
95%
176
119
209
97%
100%
180
185
122
125
214
220

Butenko Periodization

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Butenko Periodization

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INSERIRE IL MASSIMALE DI PARTENZA NEL CAMPO VERDE

INSERIRE IL MASSIMALE DI PARTENZA NEL CAMPO ORO

DAY 1/3 SQUAT

INSERIRE IL MASSIMALE DI PARTENZA NEL CAMPO ORO

DAY 1/3 BENCH

INSERIRE IL MASSIMALE DI PARTENZA NEL CAMPO ORO

DAY 2/4 DEADLIFT

set/reps reps tot

set/reps reps tot

set/reps reps tot

vol squat 1^ cycle 4 week

vol squat 2^ cycle

vol squat 2^ cycle

set/reps reps tot

set/reps reps tot

set/reps reps tot

set/reps reps tot

set/reps reps tot

set/reps reps tot

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