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Linearperiodization Intermediateclient

The document outlines a training program with multiple sessions per week focusing on push, pull, and mixed exercises. It includes details on warm-up, main lifts, accessories, and core work with sets, reps and rest times. The program is split into phases and progresses over multiple weeks.

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DRN
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73 views4 pages

Linearperiodization Intermediateclient

The document outlines a training program with multiple sessions per week focusing on push, pull, and mixed exercises. It includes details on warm-up, main lifts, accessories, and core work with sets, reps and rest times. The program is split into phases and progresses over multiple weeks.

Uploaded by

DRN
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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RESTRICTIONS CLIENT PHASE WEEK

POWER 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 1 SESSION 2 WK 1 SESSION 3 WK 1


PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 5-6 3 5-6 3 5-6
Hip Bridge

Lunge
Squat

Hinge
Ab Wheel
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6 3 5-6
Push

VPull

Push
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6 3 5-6
Press

HPull

HPull
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
2 10-12 2 10-12 2 10-12
Accessory

Accessory

Accessory
Rest: 90s Rest: 90s Rest: 90s
2 10-12 2 10-12 2 10-12
Accessory

Accessory

Accessory
Rest: 90s Rest: 90s Rest: 90s
CORE CORE CORE
3 8/30s 3 8/30s 3 8/30s

Rotation
Posterior
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min


3 8/30s
Lateral

Rest: 2 min

Mode Cardio Comments


Day
Weekly
Cardio

Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK

POWER 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 2 SESSION 2 WK 2 SESSION 3 WK 2


PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 4-5 3 4-5 3 4-5

Lunge
Squat

Hinge
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-5 3 4-5 3 4-5
Push

VPull

Push
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-5 3 4-5 3 4-5
Press

HPull

HPull
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 10-12 3 10-12 3 10-12
Accessory

Accessory

Accessory
Rest: 75s Rest: 75s Rest: 75s
3 10-12 3 10-12 3 10-12
Accessory

Accessory

Accessory
Rest: 75s Rest: 75s Rest: 75s
CORE CORE CORE
3 6/25s 3 6/25s 3 6/25s

Rotation
Posterior
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min


3 6/25s
Lateral

Rest: 2 min

Mode Cardio Comments


Day
Weekly
Cardio

Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK

POWER 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 3 SESSION 2 WK 3 SESSION 3 WK 3


PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 3-4 3 3-4 3 3-4

Lunge
Squat

Hinge
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
Push

VPull

Push
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
Press

HPull

HPull
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 8-10 3 8-10 3 8-10
Accessory

Accessory

Accessory
Rest: 75s Rest: 75s Rest: 75s
3 8-10 3 8-10 3 8-10
Accessory

Accessory

Accessory
Rest: 75s Rest: 75s Rest: 75s
CORE CORE CORE
3 6/25s 3 6/25s 3 6/25s

Rotation
Posterior
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min


3 6/25s
Lateral

Rest: 2 min

Mode Cardio Comments


Day
Weekly
Cardio

Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK

POWER 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 4 SESSION 2 WK 4 SESSION 3 WK 4


PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 3-4 3 3-4 3 3-4

Lunge
Squat

Hinge
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
Push

VPull

Push
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
Press

HPull

HPull
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 6-8 3 6-8 3 6-8
Accessory

Accessory

Accessory
Rest: 60s Rest: 60s Rest: 60s
3 6-8 3 6-8 3 6-8
Accessory

Accessory

Accessory
Rest: 60s Rest: 60s Rest: 60s
CORE CORE CORE
3 4/20s 3 4/20s 3 4/20s

Rotation
Posterior
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min


3 4/20s
Lateral

Rest: 2 min

Mode Cardio Comments


Day
Weekly
Cardio

Type
Duration
Work:Rest Ratio
Intensity

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