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4-Week Workout Plan Overview

The document contains a 4-week training program with details of exercises, sets, repetitions, rest times and other session notes. It also includes charts showing the average intensity and volume load for each week and overall across the 4-week period.

Uploaded by

S H
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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118 views24 pages

4-Week Workout Plan Overview

The document contains a 4-week training program with details of exercises, sets, repetitions, rest times and other session notes. It also includes charts showing the average intensity and volume load for each week and overall across the 4-week period.

Uploaded by

S H
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Name:

Sport:

Week:
Date:
Number

1
Session 1
Exercise

Tempo

Rest

Session Notes

Week:
Date:
Number

2
Session 1
Exercise

Tempo

Rest

Session Notes

Week:

Date:
Number

Session 1
Exercise

Tempo

Rest

Session Notes

Week:
Date:
Number

4
Session 1
Exercise

Tempo

Rest

Session Notes

Bodyweight:
Movement Prep

Session 1
Load (kg)

Session 2
Sets

Reps

Tempo

Rest

Load (kg)

Session Notes

Session 1
Load (kg)

Session 2
Sets

Reps

Tempo

Rest

Session Notes

Load (kg)

Session 1
Load (kg)

Session 2
Sets

Reps

Tempo

Rest

Load (kg)

Session Notes

Session 1
Load (kg)

Session 2
Sets

Reps

Tempo

Rest

Session Notes

Load (kg)

ment Prep

n2

Session 3
Sets

Reps

Tempo

Rest

Load (kg)

Sets

Reps

Sets

Reps

Session Notes

n2

Session 3
Sets

Reps

Tempo

Rest

Session Notes

Load (kg)

n2

Session 3
Sets

Reps

Tempo

Rest

Load (kg)

Sets

Reps

Sets

Reps

Session Notes

n2

Session 3
Sets

Reps

Tempo

Rest

Session Notes

Load (kg)

Session 4
Tempo

Rest

Load (kg)

Sets

Reps

Sets

Reps

Session Notes

Session 4
Tempo

Rest

Session Notes

Load (kg)

Session 4
Tempo

Rest

Load (kg)

Sets

Reps

Sets

Reps

Session Notes

Session 4
Tempo

Rest

Session Notes

Load (kg)

Week 1 - Volume/Intensity
1200%

12

1000%

10

800%

600%

400%

200%

0%

0
1

Average Intensity (%)


Volume Load (kg)

Session Number

Week 3 - Volume/Intensity
1200%

12

1000%

10

800%

600%

400%

200%

0%

0
1

2
Session Number

Average Intensity (%)


Volume Load (kg)

Average Intensity (%)

Volume Load (kg)

Average Intensity (%)

Volume Load (kg)

Week 2 - Volume/Intensity
1200%

12

1000%

10

800%

600%

400%

200%

0%

Average Intensity

Volume Load (kg)

0
1

Session Number

Week 4 - Volume/Intensity
1200%

12

1000%

10

800%

600%

400%

200%

0%

0
1

2
Session Number

Average Intensity

Volume Load (kg)

ity

12

10

Average Intensity (%)


Volume Load (kg)

4-week - Volume/Intensity

12

12

10

10

sity

12

10

3
Week Number

0
1

Average Intensity (%)


Volume Load (kg)

Avera

Volum

ntensity
12
10
8
6
4
2
0
4

Average Intensity (%)


Volume Load (kg)

Name:

Sport:

Week:
Date:
Number

1
Session 1
Exercise

Tempo

Rest

Session Notes

Week:
Date:
Number

2
Session 1
Exercise

Tempo

Rest

Session Notes

Week:

Date:
Number

Session 1
Exercise

Tempo

Rest

Session Notes

Week:
Date:
Number

4
Session 1
Exercise

Tempo

Rest

Session Notes

Bodyweight:
Movement Prep

Session 1
Load (kg)

Session 2
Sets

Reps

Tempo

Rest

Load (kg)

Session Notes

Session 1
Load (kg)

Session 2
Sets

Reps

Tempo

Rest

Session Notes

Load (kg)

Session 1
Load (kg)

Session 2
Sets

Reps

Tempo

Rest

Load (kg)

Session Notes

Session 1
Load (kg)

Session 2
Sets

Reps

Tempo

Rest

Session Notes

Load (kg)

ment Prep

n2

Session 3
Sets

Reps

Tempo

Rest

Load (kg)

Sets

Reps

Sets

Reps

Session Notes

n2

Session 3
Sets

Reps

Tempo

Rest

Session Notes

Load (kg)

n2

Session 3
Sets

Reps

Tempo

Rest

Load (kg)

Sets

Reps

Sets

Reps

Session Notes

n2

Session 3
Sets

Reps

Tempo

Rest

Session Notes

Load (kg)

Session 4
Tempo

Rest

Load (kg)

Sets

Reps

Sets

Reps

Session Notes

Session 4
Tempo

Rest

Session Notes

Load (kg)

Session 4
Tempo

Rest

Load (kg)

Sets

Reps

Sets

Reps

Session Notes

Session 4
Tempo

Rest

Session Notes

Load (kg)

Week 1 - Volume/Intensity
1200%

12

1000%

10

800%

600%

400%

200%

0%

0
1

Average Intensity (%)


Volume Load (kg)

Session Number

Week 3 - Volume/Intensity
1200%

12

1000%

10

800%

600%

400%

200%

0%

0
1

2
Session Number

Average Intensity (%)


Volume Load (kg)

Average Intensity (%)

Volume Load (kg)

Average Intensity (%)

Volume Load (kg)

Week 2 - Volume/Intensity
1200%

12

1000%

10

800%

600%

400%

200%

0%

Average Intensity

Volume Load (kg)

0
1

Session Number

Week 4 - Volume/Intensity
1200%

12

1000%

10

800%

600%

400%

200%

0%

0
1

2
Session Number

Average Intensity

Volume Load (kg)

ity

12

10

Average Intensity (%)


Volume Load (kg)

4-week - Volume/Intensity

12

12

10

10

sity

12

10

3
Week Number

0
1

Average Intensity (%)


Volume Load (kg)

Avera

Volum

ntensity
12
10
8
6
4
2
0
4

Average Intensity (%)


Volume Load (kg)

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