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Workout Program

The workout program consists of 3-4 days of training per week, focusing on different muscle groups each day with specific exercises aimed at building strength and endurance. Each session includes a warm-up, main workout, core circuit, and cool down, with rest periods of 60-90 seconds between sets and 48 hours between similar muscle group workouts. An optional recovery or cardio day is included to promote mobility and light activity.

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zakball2003
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20 views2 pages

Workout Program

The workout program consists of 3-4 days of training per week, focusing on different muscle groups each day with specific exercises aimed at building strength and endurance. Each session includes a warm-up, main workout, core circuit, and cool down, with rest periods of 60-90 seconds between sets and 48 hours between similar muscle group workouts. An optional recovery or cardio day is included to promote mobility and light activity.

Uploaded by

zakball2003
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as TXT, PDF, TXT or read online on Scribd
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Workout Program Overview:

Frequency: 3-4 days per week


Rest Between Sets: 60-90 seconds
Rest Between Workouts: 48 hours between similar muscle group workouts
Workout Structure:
Day 1: Lower Body & Core
Day 2: Upper Body & Core
Day 3: Full Body (Power & Endurance Focus)
Day 4: Optional Recovery/Cardio Day
Day 1: Lower Body & Core
Warm-Up:

Jump Rope: 5 minutes


Dynamic Stretching: 5 minutes
Barbell Back Squats

Sets: 4
Reps: 5
Focus: Maximal strength and explosiveness.
Dumbbell Bulgarian Split Squats

Sets: 3
Reps: 8 per leg
Focus: Unilateral leg strength and balance.
Barbell Romanian Deadlifts

Sets: 3
Reps: 8
Focus: Hamstring and glute strength.
Dumbbell Step-Ups (onto bench)

Sets: 3
Reps: 10 per leg
Focus: Explosive power and single-leg strength.
Core Circuit (Repeat 3x):

Lying Leg Raises: 15 reps


Russian Twists (with dumbbell): 20 reps per side
Plank: 60 seconds
Cool Down:

Static Stretching: 5-10 minutes


Day 2: Upper Body & Core
Warm-Up:

Jump Rope: 5 minutes


Dynamic Stretching: 5 minutes
Barbell Bench Press

Sets: 4
Reps: 5
Focus: Maximal upper body strength.
Dumbbell Renegade Rows

Sets: 3
Reps: 8 per side
Focus: Core stability and upper body pulling strength.
Dumbbell Shoulder Press
Sets: 3
Reps: 8
Focus: Overhead pressing strength.
Barbell Bent-Over Rows

Sets: 4
Reps: 6-8
Focus: Upper back strength and endurance.
Core Circuit (Repeat 3x):

Lying Leg Raises: 15 reps


Russian Twists (with dumbbell): 20 reps per side
Plank: 60 seconds
Cool Down:

Static Stretching: 5-10 minutes


Day 3: Full Body (Power & Endurance Focus)
Warm-Up:

Jump Rope: 5 minutes


Dynamic Stretching: 5 minutes
Barbell Power Cleans

Sets: 5
Reps: 3
Focus: Explosive power and full-body coordination.
Dumbbell Thrusters (Squat to Press)

Sets: 4
Reps: 10
Focus: Full-body power and conditioning.
Barbell Deadlifts

Sets: 4
Reps: 5
Focus: Maximal pulling strength and core engagement.
Dumbbell Push Press

Sets: 4
Reps: 8
Focus: Explosive upper body power.
Core Circuit (Repeat 3x):

Lying Leg Raises: 15 reps


Russian Twists (with dumbbell): 20 reps per side
Plank: 60 seconds
Cool Down:

Static Stretching: 5-10 minutes


Day 4: Optional Recovery/Cardio Day
Light Cardio (Optional):

Jump Rope: 10 minutes


Light Shadowboxing: 10 minutes
Mobility Work:

Foam Rolling: 5-10 minutes


Dynamic Stretching: 5 minutes
Yoga/Stretching: 20-30 minutes

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