Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 31 views

    Weight Reps Weight Reps Weight Reps Weight Reps

    Uploaded by

    Korey Fras
    The document outlines a 4-week workout program with exercises divided into upper body, lower body, and full body sections. It includes exercises such as deadlifts, squats, rows, presses, curls and more. For each exercise, it shows the weight and number of reps completed for weeks 1 through 4, with weight and difficulty increasing each week. The goal appears to be building strength and muscle mass over the course of the 4-week period by progressively overloading the muscles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Weight Reps Weight Reps Weight Reps Weight Reps

    Uploaded by

    Korey Fras
    31 views18 pages
    The document outlines a 4-week workout program with exercises divided into upper body, lower body, and full body sections. It includes exercises such as deadlifts, squats, rows, presses, curls and more. For each exercise, it shows the weight and number of reps completed for weeks 1 through 4, with weight and difficulty increasing each week. The goal appears to be building strength and muscle mass over the course of the 4-week period by progressively overloading the muscles.

    Original Description:

    Original Title

    PPL Template

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 4-week workout program with exercises divided into upper body, lower body, and full body sections. It includes exercises such as deadlifts, squats, rows, presses, curls and more. For each exercise, it shows the weight and number of reps completed for weeks 1 through 4, with weight and difficulty increasing each week. The goal appears to be building strength and muscle mass over the course of the 4-week period by progressively overloading the muscles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    31 views18 pages

    Weight Reps Weight Reps Weight Reps Weight Reps

    Uploaded by

    Korey Fras
    The document outlines a 4-week workout program with exercises divided into upper body, lower body, and full body sections. It includes exercises such as deadlifts, squats, rows, presses, curls and more. For each exercise, it shows the weight and number of reps completed for weeks 1 through 4, with weight and difficulty increasing each week. The goal appears to be building strength and muscle mass over the course of the 4-week period by progressively overloading the muscles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 18

    Week 1 Week 2 Week 3 Week 4

    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 Deadlifts - too easy 115 12 1 135 8 135 12 155 10

    8 1 12 9 5
    8-12 Pulldowns/Pullups chin up 8 2 55 12 chin 9 pull 5
    8 3 12 9 5

    8 1 10 10 10
    8-12 Chest Supported
    10 8 2 55* 10 15 10 20 10
    Rows/Seated Cable Rows
    8 3 10 10 10

    8 1 15 10 10
    8 2 15 10 10
    8-12 Rear Delt Fly/ 5 x15-20 Fa 5 15* 7.5 10
    8 3 15 10 10
    8 4 15 10 10
    15
    8 1 8 8 8
    8 2 8 8 8
    8-12 Hammer Curls 15 20 25 30
    8 3 8 8 8
    8 4 8 8 8

    8 1 8 8 8
    8 2 8 8 8
    8-12 Dumbbell Curls 15 20 25 30
    8 3 8 8 8
    8 4 8 8 8
    Week 5 Week 6
    Weight Reps Weight Reps

    165 8 +

    6
    pull 6
    6

    10
    25 10
    10

    10
    10
    12.5
    10
    10

    8
    8
    30
    8
    8

    8
    8
    30
    8
    8
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 5 5 5
    5 5 5 5
    5 Bench Press 85 5 105 5 110 5 115 5
    5 5 5 5
    10 6 5 5

    8 8 8 8
    8-12 Overhead Press 45 8 50 8 55 8 60 8
    8 8 8 8

    8 8 8 8
    8-12 Incline Dumbell Press 15 8 20 8 25 8 30 8
    8 8 8 8

    10 10 10 10
    8-12 Tricep Kickbacks 7.5 10 10 10 15 10 20 10
    10 10 10 10
    8 15 15 15
    15-20 Lat Raises 7.5 8 7.5 15 10 15 10 15
    8 15 15 15

    8 12 10 10
    8-12 Overhead Tricep
    12.5 8 15 12 20 10 25 10
    Extends
    8 12 10 10
    8 10 10 15
    15-20 Lat Raises 7.5 8 7.5 10 10 10 10 15
    8 10 10 15
    Week 5 Week 6
    Weight Reps Weight Reps

    5
    5
    115 5
    5
    5 +

    8
    60 8
    4

    10
    25 10
    10

    10
    20 10
    10
    15
    10 10
    10

    10
    20 10
    10
    10
    10 10
    10
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 5 5 5
    5 Squat 125 5 145 5 165 5 185 5
    10 10 5 5

    8 10 10 8
    8-12 Romanian Deadlift 115 8 120 10 125 10 135 8
    8 10 10 8

    8 8 8 8
    8-12 Lunges 20 8 25 8 30 8 35 8
    8 8 8 8

    8 8 8 8
    8-12 Leg Curls 35 8 45 8 55 8 60 8
    8 8 8 8

    12 12 12 12
    12 12 12 12
    8-12 Calf Raises 35 12 70 12 90 12 100 12
    12 12 12 12
    12 12 12 12
    Week 5 Week 6
    Weight Reps Weight Reps

    5
    195 5
    5 +

    8
    140 8
    8

    8
    40 8
    8

    8
    65 8
    8
    8
    12
    12
    100 12
    12
    12
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    8 10 8 8
    8 10 8 8
    5 Barbell Rows 80 8 80 10 90 8 100 8
    8 10 8 8
    8 10 8 8

    9 8 4 5
    8-12
    chin 8 chin 8 pull 4 pull 5
    Pulldowns/Pullups/Chinups
    5 8 4 5

    10 8 8 8
    8-12 Chest Supported
    10 10 15 8 20 8 25 8
    Rows/Seated Cable Rows
    10 8 8 8

    10 8 8 8
    10 8 8 8
    8-12 Rear Delt Fly 5 7.5 10 12.5
    10 8 8 8
    10 8 8 8

    10 10 10 8
    10 10 10 8
    8-12 Hammer Curls 15 20 25 30
    10 10 10 8
    10 10 10 x

    10 10 10 8
    10 10 10 8
    8-12 Dumbbell Curls 15 20 25 30
    10 10 10 8
    10 10 10 x
    Week 5 Week 6
    Weight Reps Weight Reps

    8
    8
    100 8
    8
    8 +

    5
    pull 5
    5

    8
    30 8
    8

    10
    10
    12.5
    10
    10

    8
    8
    30
    8
    8

    8
    8
    30
    8
    8
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 5 5 5
    5 5 5 5
    5 Overhead Press 50 5 55 5 60 5 65 5
    5 5 5 5
    7 6 5 5

    8 8 8 8
    8-12 Bench Press 95 8 105 8 110 8 110 8
    8 8 6 5

    12 8 8 8
    15 did
    8-12 Incline Barbell Press 12 55 8 65 8 75 7
    dumbell
    12 8 8 6

    10 8 8 10
    8-12 Tricep Kickbacks 10 10 15 8 20 8 20 10
    10 8 8 10
    14 15 15 15
    15-20 Lat Raises 10 8 10 15 10 15 10 15
    8 15 15 15

    12 8 8 10
    8-12 Overhead Tricep
    12.5 12 20 8 25 8 25 8
    Extends
    12 8 8 8
    8 15 10 10
    15-20 Lat Raises 7.5 8 7.5 15 10 10 10 10
    8 15 10 10
    Week 5 Week 6
    Weight Reps Weight Reps

    + +
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 5 5 5
    5 Squat 135 5 155 5 175 5 185 5
    10 7 5 5

    8 8 8 8
    8-12 Romanian Deadlift 120 8 125 8 130 8 135 8
    8 8 8 8

    10 10 10 10
    8-12 Lunges 20 10 25 10 30 10 35 10
    10 10 10 10

    10 10 10 8
    8-12 Leg Curls 35 10 45 10 55 10 60 8
    10 10 10 8

    12 12 12 12
    12 12 12 12
    8-12 Calf Raises 45 12 80 12 100 12 100 12
    12 12 12 12
    12 12 12 12
    Week 5 Week 6
    Weight Reps Weight Reps

    + +

    You might also like