Scribd
Upload
50 views4 pages

Barbell & Dumbbell Strength Plan

This 4-week strength training plan consists of 5 workout days per week focusing on compound barbell and dumbbell exercises like squats, presses, rows, and hip thrusts. Each workout is split into push, pull, and lower body exercises with 3-5 sets of 5-15 reps and increasing weight loads over the 4 weeks. The plan also incorporates single arm carries and farmers walks for additional conditioning.

Uploaded by

slinnitt40
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
50 views4 pages

Barbell & Dumbbell Strength Plan

This 4-week strength training plan consists of 5 workout days per week focusing on compound barbell and dumbbell exercises like squats, presses, rows, and hip thrusts. Each workout is split into push, pull, and lower body exercises with 3-5 sets of 5-15 reps and increasing weight loads over the 4 weeks. The plan also incorporates single arm carries and farmers walks for additional conditioning.

Uploaded by

slinnitt40
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

STRENGTH TRAINING PLAN #5 Barbell & Dumbell - Strength & Muscle Hypertrophy

Coach: Robert King

Week 1 Week 2 Week 3 Week 4


Day 1 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
A1. Barbell Squats 3 8 4 8 5 8 3
A2. Dumbell Push Press 3 8 4 8 5 8 3
B1. Dumbell Bent Over Row 3 10 4 10 5 10 3
B2. Barbell Hip Thursts 3 15 4 15 5 15 3
C1. Dumbell Suit Case Carry (1 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm
Day 2 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
A1. Barbell Bench Press 3 8 4 8 5 8 3
A2. Dumbell RDL (Romanian Deadlift) 3 8 4 8 5 8 3
B1. Dumbell Snatch 3 8 4 8 5 8 3
B2. Barbell Hip Thrusts (2 Sec Pause) 3 12 4 12 5 12 4
C1. Dumbell Farmers Walk (2 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm
Day 3 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
Rest/ Active Recovery

Day 4 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT


A1. Barbell Pause Squats 3 5 4 5 5 5 4
A2. Dumbell Military Press 3 8 4 8 5 8 3
B1. Barbell Bent Over Row 3 10 4 10 5 10 4
B2. Dumbell Hip Thrusts 3 20 4 20 5 20 3
C1. Dumbbell Suitcase Carry (1 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm
Day 5 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
A1. Barbell Deadlifts 3 6 4 6 5 6 3
B1. Dumbell Walking Lunges 3 8 4 8 5 8 3
B2. Barbell Close Grip Bench Press (CG) 3 5 4 5 5 5 3
C1. Barbell Hip Thrusts 2 Second Pause 3 5 4 5 5 5 3
D1. Kettlebell Overhead Carry 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm
Day 6 & 7 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
Rest/Active Recovery Day
Notes:

Coach: Robert King


info@[Link]
Week 4 Week 5 Week 6
REPS SETS WT REPS SETS WT REPS
8 4 8 5 8
8 4 8 5 8
8 4 8 5 8
15 4 15 5 15
45 Seconds Each Arm 3 50 Seconds Each Arm 3 60 Seconds Each Arm
REPS SETS WT REPS SETS WT REPS
10 4 10 5 10
10 4 10 5 10
10 4 10 5 10
15 4 15 5 15
45 Seconds Each Arm 3 50 Seconds Each Arm 3 60 Seconds Each Arm
REPS SETS WT REPS SETS WT REPS

REPS SETS WT REPS SETS WT REPS


6 4 6 5 6
10 4 10 5 10
8 4 8 5 8
25 4 25 5 25
45 Seconds Each Arm 3 50 Seconds Each Arm 3 60 Seconds Each Arm
REPS SETS WT REPS SETS WT REPS
8 4 8 5 8
12 4 12 5 12
12 4 12 5 10
8 4 8 5 8
45 Seconds Each Arm 3 50 Seconds Each Arm 3 60 Seconds Each Arm
REPS SETS WT REPS SETS WT REPS

You might also like