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    Base Building Training Program

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    Stephen Kiely
    The document outlines a 4-week workout program that focuses on different muscle groups each week. Week 1 works legs, week 2 focuses on chest and triceps, week 3 targets back and biceps, and week 4 trains shoulders. Each week includes 6 exercises for the targeted muscle groups performed in 4 sets with decreasing reps over the 4 weeks (i.e. 10 reps for week 1 and decreasing by 2 each week).

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    Base Building Training Program

    Uploaded by

    Stephen Kiely
    441 views1 page
    The document outlines a 4-week workout program that focuses on different muscle groups each week. Week 1 works legs, week 2 focuses on chest and triceps, week 3 targets back and biceps, and week 4 trains shoulders. Each week includes 6 exercises for the targeted muscle groups performed in 4 sets with decreasing reps over the 4 weeks (i.e. 10 reps for week 1 and decreasing by 2 each week).

    Original Description:

    Build a solid foundation is key to perpetual progress.

    Original Title

    Base building training program

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    © © All Rights Reserved

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    The document outlines a 4-week workout program that focuses on different muscle groups each week. Week 1 works legs, week 2 focuses on chest and triceps, week 3 targets back and biceps, and week 4 trains shoulders. Each week includes 6 exercises for the targeted muscle groups performed in 4 sets with decreasing reps over the 4 weeks (i.e. 10 reps for week 1 and decreasing by 2 each week).

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    441 views1 page

    Base Building Training Program

    Uploaded by

    Stephen Kiely
    The document outlines a 4-week workout program that focuses on different muscle groups each week. Week 1 works legs, week 2 focuses on chest and triceps, week 3 targets back and biceps, and week 4 trains shoulders. Each week includes 6 exercises for the targeted muscle groups performed in 4 sets with decreasing reps over the 4 weeks (i.e. 10 reps for week 1 and decreasing by 2 each week).

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 1

    Week 1

    Legs
    Squat
    Leg Press
    FSQ
    Romanian Deadlifts
    Leg Extension
    Leg Curl

    Sets
    4
    5
    4
    4
    3
    3

    Rep Range
    10/8/6/4
    15
    8
    10
    15-20
    15-20

    4
    4
    4
    4
    3
    3

    10/8/6/4
    8-12
    12-15
    10-15
    8-12
    20-30

    Chest + Triceps
    Bench Press
    Machine Incline
    Machine Flye
    Dips
    Tricep Extension
    Press down

    Back+ Biceps
    Deadlifts
    Chins
    Lat Pulls
    Barbell Rows
    Barbell Curls
    Hammer Curls

    4
    4
    4
    4
    3
    3
    4
    4
    4
    4
    3
    3

    Week 3

    Week 4

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    Weight

    Reps

    10/8/6/4
    AMAP
    15-20
    12
    12-15
    8-12

    Shoulders
    Military Press
    Stabding DB Clean+Press
    Upright Row
    Rear Delts
    Shrugs
    Side laterals

    Week 2

    10/8/6/4
    8
    8-12
    15-20
    20+
    10-12

    10/8/6/4 Represents the 4 week cycle, 10s week 1 8s week2 etc.

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