Carl Lewis' workout
Carl's weights program is developed for him by John Lott, Strength Coach for the New York Jets -The second row beneath the exercise description is in pounds (2.2lbs/kg).
| MONDAY | ||||||
| EXE | 1/25 | 2/1 | 2/8 | 2/15 | 2/22 | 3/1 |
| BENCH | 10, 3x6, 5, 10 | 10, 3x5, 4, 10 | 10, 3x4, 3, 10 | |||
| 135, 205, 225,155 | 155, 215x2 225, 235, 155 | 155, 225x2, 245,265, 185 | ||||
| D. B. INC. | 2X6-8 | 2X6-8 | 2X6-8 | 2X5-6 | 2X5-6 | 2X5-6 |
| 70, 75 | 70, 75 | 75, 75 | 75, 80 | 75, 80 | 75, 80 | |
| PEC DECK | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 |
| 55 | 55 | 60 | 60 | 65 | 65 | |
| PUSH PRESS | 3x8 | 3x8 | 3x6 | 3x6 | 3x5 | 3x5 |
| 135/155 | 135/155 | 135/185 | 135/185 | 185/205 | 185/205 | |
| 3 WAY | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 |
| 10 | 10 | 10 | 10 | 10 | 10 | |
| FRE .CURL | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 |
| 20 | 20 | 25 | 20 | 30 | 30 | |
| ROPE PUSH | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 |
| 75 | 75 | 75 | 80 | 80 | 80 | |
| MED. BALL SEESAW (12) | 3X40 | 3X40 | 3X45 | 3X45 | 3X50 | 3X50 |
| WEDNESDAY | ||||||
| EXE | 1/27 | 2/3 | 2/10 | 2/17 | 2/24 | 3/3 |
| SQUAT | 10,3x8 | 10,3x8 | 10,3x6 | 10,3x6 | 10,3x5 | 10,3x5 |
| 205/225 | 205/225 | 205/225 | 225/245 | 225/245 | 225/245 | |
| P. STEP UP | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 |
| LEG EXT. | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 |
| 40 | 40 | 45 | 45 | 50 | 50 | |
| LEG CURL (S) CALF | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 |
| 65 | 65 | 70 | 70 | 75 | 75 | |
| HANG CLEAN | 3X6 | 3X6 | 3X6 | 3X6 | 3X5 | 3X5 |
| 175 | 175X2/195 | 175/195X2 | 195 | 195X2/215 | 195/215X2 | |
| LAT. PULL | 3X10 | 3X10 | 3X10 | 3X10 | 3X10 | 3X10 |
| 140/150/160 | 140/150/160 | 140/150/160 | 150/160/170 | 150/160/170 | 150/160/170 | |
| ISO ROW | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 |
| 90 | 95 | 95 | 100 | 100 | 100 | |
| HAM CURL | 3X10 | 3X10 | 3X10 | 3X10 | 3X10 | 3X10 |
| 35 | 35 | 40 | 40 | 40 | 40 | |
| GRIPPER | 3X20 | 3X20 | 3X20 | 3X20 | 3X20 | 3X20 |
| 10 | 10 | 10 | 10 | 10 | 10 | |
| GRABS | 25 | 25 | 25 | 25 | 25 | 25 |
| THURSDAY | ||||||
| EXE | 1/28 | 2/4 | 2/11 | 2/18 | 2/25 | 3 /4 |
| INCLINE | 8/6/5/4 | 8/6/5/4 | 6/5/4/3 | 6/5/4/3 | 5/4/3/2 | 5/4/3/2 |
| 115/135/155/175 | 135/155/175/185 | 155/175/185/195 | 155/175/185/200 | 175/195/205/215 | SAME | |
| D.B. BENCH | 2X6-8 | 2X6-8 | 2X6-8 | 2X5-6 | 2X5-6 | 2X5-6 |
| 70/75 | 70/75 | 75/80 | 75/80 | 80/85 | 85/85 | |
| PLYO PUSH | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 |
| 3PL | 3PL | 3/4PL | 3/4PL | 4/5PL | 4/5PL | |
| PEC DECK | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 | 2X10 |
| 50 | 55 | 60 | 65 | 65 | 65 | |
| ROT DELT | 3X8 | 3X8 | 3X6 | 3X6 | 3X5 | 3X5 |
| 50 | 50 | 55 | 55 | 60 | 60 | |
| CURL TO PRESS | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 |
| 30 | 30 | 30 | 35 | 35 | 35 | |
| FAB 5 | 15 | 15 | 15 | 15 | 15 | 15 |
| 10 | 10 | 10 | 10 | 10 | 10 | |
| BENCH DIP | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 |
| 45 | 45 | 70 | 80 | 90 | 90 | |
| MED BALL WHEEL | 10 | 10 | 10 | 10 | 10 | 10 |
| FRIDAY | ||||||
| EXE | 1/28 | 2/5 | 2/12 | 2/19 | 2/26 | 3/5 |
| SQUAT | 3X6/5 | 3X6/5 | 3X6/5 | 3X6/5 | 3X5/4 | 3X5/4 |
| 185/200 | 185/200 | 185/215 | 185/215 | 185/225 | 185/225 | |
| WEEBIE PULL | 3X10 | 3X10 | 3X10 | 3X10 | 3X10 | 3X10 |
| 130/140/150 | SAME | 140/150/160 | SAME | 150/160/170 | SAME | |
| ISO LOW ROW | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 |
| 70 | 70 | 70/80 | 80/90 | 80/90 | 90 | |
| SINGLE LEG SQUAT | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 | 2X12 |
| 65 | 65 | 85 | 85 | 95 | 95 | |
| DEAD LIFT | 2X20 | 2X20 | 2X20 | 2X20 | 2X20 | 2X20 |
| 65 | 65 | 65 | 65 | 65 | 65 | |
| SNATCH SQUAT | 3X8 | 3X8 | 3X8 | 3X8 | 3X8 | 3X8 |
| 95 | 95 | 115 | 115 | 135 | 135 | |
| PREACHER CURL WIDE | 3X10 | 3X10 | 3X10 | 3X10 | 3X10 | 3X10 |
| 15 | 15 | 20 | 20 | 25 | 25 | |
| GRIPPER | 3X20 | 3X20 | 3X20 | 3X20 | 3X20 | 3X20 |
| 10 | 10 | 10 | 10 | 10 | 10 | |
| SHOT GUN | 10 | 10 | 10 | 10 | 10 | 10 |