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Workout 1 (Mon or Tues) Order Exercise Sets Reps Notes

The workout consists of 2 routines performed on alternating days. Each routine contains a series of compound and isolation exercises performed as supersets. The exercises target the entire body with a focus on strength training through exercises like squats, lunges, presses and rows. Rep schemes and sets decrease over the weeks to promote progressive overload. Proper form is emphasized for each movement.

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66 views

Workout 1 (Mon or Tues) Order Exercise Sets Reps Notes

The workout consists of 2 routines performed on alternating days. Each routine contains a series of compound and isolation exercises performed as supersets. The exercises target the entire body with a focus on strength training through exercises like squats, lunges, presses and rows. Rep schemes and sets decrease over the weeks to promote progressive overload. Proper form is emphasized for each movement.

Uploaded by

J
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 PDF, TXT or read online on Scribd
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Workout 1 (Mon or Tues)

Order Exercise Sets Reps Notes


A1 Seated Box Jumps 3 5
A2 Dumbbell Bench Press 3 3x12, 3x12 3x10, 3x10, 3x8, 3x8
B1 Back Squat or Goblet Squat 3 3x12, 3x12 3x10, 3x10, 3x8, 3x8

B2 Chinups or Lat Pulldown (Underhand Grip)


C1 Bulgarian Split Squat Isometric Hold 3 1 20s, 30s, 40s, 50s
C2 Seated Cable Row 3 12
D1 Hamstring Curls 3 12
D2 Dumbbell Shoulder Press 3 3x12, 3x12 3x10, 3x10, 3x8, 3x8

E1 RKC Plank 3 Max Time


E2 Single Leg Hip Thrusts 3 3x15, 3x15, 3x12, 3x12, 3x10, 3x10
(on each leg)

Workout 2 (Thurs or Fri)

Order Exercise Sets Reps Notes


A1 RDL 3 3x12, 3x12 3x10, 3x10, 3x8, 3x8

A2 Alternating Incline Dumbbell Bench Press 3 10 Each arm


B1 Barbell Reverse Lunges 3 3x12, 3x12 3x10, 3x10, 3x8, 3x8

B2 Chest Supported Dumbbell Row 3 10


C1 Bulgarian Split Squat Isometric Hold 3 1 20s, 20s, 30s, 30s, 40s, 50s

C2 Lateral Raises
D1 Facepulls 3 15
D2 RKC Plank 3 Max Time
E1 Pallof Press 3 12 Each Side
E2 Tricep Pushdowns 3 15
Notes:

• If you look at the exercise order column exercises that are listed with the same letter e.g. A1, A2 are performed together as a superset.
• Some of the exercises have the set/reps listed in the notes section like this “3x12, 3x10, 3x8, 3x8”. This means in Week 1 you will perform 3 sets of 12,
Week 2 you will perform 3 sets of 10 etc.
• Warm up by doing some mobility work/foam rolling and doing dynamic stretches for the body parts being targeted. Also perform one set at 50% of the
weight you’re going to use for your sets.
• If you are unsure of technique feel free to send me a video of you doing the exercise for me to critique.

Exercise Manual:

Exercise Picture Notes


Seated Sit on bench or other object that allows for a 90
Box Jumps degree knee angle when seated.
Land in ¼ squat position. If you land any lower than
this the box is too high.

Back
Squat Initiate the squat by breaking at your hips first
instead of your knees.
Goblet If you have never done a back squat before do this
Squat exercise instead.

Bulgarian Hold the bottom position as shown in the picture for


Split Squat the times stated in the Notes section of the
Isometric program. Make your glutes are tensed and your
Hold back is straight and upright.

Hamstring Use any machine that your gym has for this.
Curls
RKC Plank Watch video -
https://www.youtube.com/watch?v=6TKktamzq4o
&t=1s

Single Leg If you feel strong enough use a weight plate or


Hip dumbbell placed on the working leg for additional
Thrusts resistance.

Dumbbell A big mistake when benching is that the elbows


Bench flare out. You want your elbows to come down at a
Press 45 degree angle as shown in the picture.
Chinups If you’re strong enough do chinups otherwise do Lat
Pulldown shown below.

Lat Set you grip width at shoulder width apart.


Pulldown
(underhan
d grip)

Dumbbell Peform the exercise with a neutral grip – this means


Shoulder your palms are facing each other at all times. This
Press will allow you to get a greater range of motion
where the dumbbells should touch (or almost
touch) the top of your shoulders at the bottom of
the movement.
Seated Pull towards your belly button and imagine you are
Cable Row trying to squeeze a pen in between your shoulder
blades.

Facepulls Set up using a tricep rope on a cable machine. Make


sure your back is straight throughout and pull back
as far as you can. Note how the rope is being held in
the 2nd picture.
RDL The keys to this exercise are pushing your bum back
high and as far as you can whilst making sure your
shins stay vertical the entire time.

Incline Set the bench at about a 35 degree -45 degree


Dumbbell incline. Start with both dumbbells in the bottom
Bench position. Push one side up whilst the other stays in
Press (1up the bottom position. Return to the start position
1down) then repeat using the opposite side. This is 1 rep.

Barbell
Reverse
Lunges
Chest Set the incline bench at 45 degrees. Focus on driving
Supported your elbows back as far as you can and squeezing
Dumbbell your shoulder blades together.
Row

Pallof This is a core anti-rotation exercise so focus on


Press keeping your shoulders square and not rotating
your torso in the direction of the cable machine.

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