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Exercise Week Workout Sets Reps Rest Lifts

This document outlines a 4-week strength training program consisting of multiple exercises each week. It provides the specific workout details like sets, reps, rest periods and calculated total lifts for each exercise over the course of the 4 weeks. The exercises target different areas of the body and muscles. The workouts progressively increase in intensity over the 4 weeks by reducing reps and increasing weight lifted to continue challenging the muscles. The total number of lifts completed each week and over the full program are also calculated.

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Thomas Abich
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51 views4 pages

Exercise Week Workout Sets Reps Rest Lifts

This document outlines a 4-week strength training program consisting of multiple exercises each week. It provides the specific workout details like sets, reps, rest periods and calculated total lifts for each exercise over the course of the 4 weeks. The exercises target different areas of the body and muscles. The workouts progressively increase in intensity over the 4 weeks by reducing reps and increasing weight lifted to continue challenging the muscles. The total number of lifts completed each week and over the full program are also calculated.

Uploaded by

Thomas Abich
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Exercise

A.1 Incline Bench

Week
1
2
3
4

A.2 Chin Up/Pull Down

1
2
3
4

B.1 Upright Row

1
2
3
4

B.2 DB Row

1
2
3
4

C.1 Dips/Close Grip Push Up

1
2
3
4

Workout
1
2
3
4
5
6
7
8
1
2
3
4
5
6
7
8
1
2
3
4
5
6
7
8
1
2
3
4
5
6
7
8
1
2
3
4
5
6
7
8

Sets
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
3
3
3
3
3
3
3
3

Reps
8
8
7
7
6
6
4
4
8
8
7
7
6
6
4
4
8
8
7
7
6
6
4
4
8
8
7
7
6
6
4
4
8
8
7
7
6
6
4
4

Rest
90
90
90
90
90
90
90
90
90
90
90
90
90
90
90
90
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60

Lifts
40
40
35
35
30
30
20
20
40
40
35
35
30
30
20
20
32
32
28
28
24
24
16
16
32
32
28
28
24
24
16
16
24
24
21
21
18
18
12
12
Total Lifts

Lifts Week

Total Lifts

% Lifts

80

0.32

70

0.28

60

0.24

40

250

0.16

80

0.32

70

0.28

60

0.24

40

250

0.16

64

0.32

56

0.28

48

0.24

32

200

0.16

64

0.32

56

0.28

48

0.24

32

200

0.16

48

0.32

42

0.28

36

0.24

24
Total Lifts

150
1050

0.16

LBS

Exercise
A.1 Box Jump

Week
1
2
3
4

B.1 Rack Pulls

1
2
3
4

C.1 Front Squat

1
2
3
4

D.1 Deadlift

1
2
3
4

C.1 Good Morning

1
2
3
4

Workout
1
2
3
4
5
6
7
8
1
2
3
4
5
6
7
8
1
2
3
4
5
6
7
8
1
2
3
4
5
6
7
8
1
2
3
4
5
6
7
8

Sets
5
5
5
5
5
5
5
5
5
5
5
5
6
6
5
5
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
3
3
3
3
3
3
3
3

Reps
8
8
7
7
6
6
4
4
4
4
3
3
2
2
2
2
8
8
7
7
6
6
4
4
8
8
7
7
6
6
4
4
8
8
7
7
6
6
4
4

Rest
90
90
90
90
90
90
90
90
90
90
90
90
90
90
90
90
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60

Lifts
40
40
35
35
30
30
20
20
20
20
15
15
12
12
10
10
32
32
28
28
24
24
16
16
32
32
28
28
24
24
16
16
24
24
21
21
18
18
12
12
Total Lifts

Lifts Week Total Lifts

% Lifts

80

0.32

70

0.28

60

0.24

40

250

0.16

40

0.35

30

0.26

24

0.21

20

114

0.18

64

0.32

56

0.28

48

0.24

32

200

0.16

64

0.32

56

0.28

48

0.24

32

200

0.16

48

0.32

42

0.28

36

0.24

24
Total Lifts

150
914

0.16

LBS

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