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  • Phase 1: No Weight During Phase I On Day 3

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    Tyler Wrice
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    - The document outlines a 3-phase summer training program with exercises, sets, reps, and rest periods scheduled for each day across the phases. - Phase 1 focuses on building strength and muscle endurance with 3 sets of 12 reps decreasing to 3 sets of 10 reps over 4 weeks. - Phase 2 introduces more power exercises like cleans and snatches, along with lower reps of 8-12 over 4 weeks. - Phase 3 covers the final 4 weeks but details are only provided for the first day.

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    Complete Workout

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    - The document outlines a 3-phase summer training program with exercises, sets, reps, and rest periods scheduled for each day across the phases. - Phase 1 focuses on building strength and muscle endurance with 3 sets of 12 reps decreasing to 3 sets of 10 reps over 4 weeks. - Phase 2 introduces more power exercises like cleans and snatches, along with lower reps of 8-12 over 4 weeks. - Phase 3 covers the final 4 weeks but details are only provided for the first day.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    25 views4 pages

    Phase 1: No Weight During Phase I On Day 3

    Uploaded by

    Tyler Wrice
    - The document outlines a 3-phase summer training program with exercises, sets, reps, and rest periods scheduled for each day across the phases. - Phase 1 focuses on building strength and muscle endurance with 3 sets of 12 reps decreasing to 3 sets of 10 reps over 4 weeks. - Phase 2 introduces more power exercises like cleans and snatches, along with lower reps of 8-12 over 4 weeks. - Phase 3 covers the final 4 weeks but details are only provided for the first day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 4

    PHASE 1 Summer Phase I

    Phase
    Date 05/11 - 06/05

    Day 1 Date 11-May Date 18-May Date 25-May Date 1-Jun


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Flat Press (bar) 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Incline D.B.Press 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Chest Flys 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Skull Crushers 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Tricep Pushdwns 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Day 2 Date 12-May Date 19-May Date 26-May Date 2-Jun


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Bent-Over Row (Pronated) 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Lat Pulldown (wide) 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    DB Single Arm Row 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Straight Bar Curls 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Hammer Curls 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Seated D.B. Shrugs 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Day 3 Date 13-May Date 20-May Date 27-May Date 3-Jun


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    No Weight
    ABS During Phase I on
    and Cardio DayDay 3

    Day 4 Date 14-May Date 21-May Date 28-May Date 4-Jun


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Back Squats 12 12 12 12 12 12 10 10 10 10 10 10 3 0 2 0 60s

    Bar RDLs 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Walking Lunges 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    SB Leg Curls 20 20 20 20 20 20 20 20 20 20 20 20 2 0 1 0 30s

    Calves 20 20 20 20 20 20 20 20 20 20 20 20 2 0 1 0 30s

    TA Raises 20 20 20 20 20 20 20 20 20 20 20 20 3 0 1 0 30s

    Day 5 Date 15-May Date 22-May Date 29-May Date 5-Jun


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Bar Shoulder Press 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Seated Row (Supine) 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Upright Rows 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Bent-over Fly 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Lateral Raises 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s


    PHASE 2 Summer Phase II
    Phase
    Date 06/09 - 07/04

    Day 1 Date 8-Jun Date 15-Jun Date 22-Jun Date 29-Jun


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Hang Cleans 6 6 6 6 6 6 6 6 6 6 6 6 X 120s

    Single Arm D.B. Snatch 8 8 8 8 8 8 8 8 8 8 8 8 2 0 1 0 30s

    Power Shrug 8 8 8 8 8 8 8 8 8 8 8 8 2 0 1 0 30s

    D.B. Squat Press 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 45s

    Pull ups 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 45s

    Core

    Day 2 Date 9-Jun Date 16-Jun Date 23-Jun Date 30-Jun


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Back Squats 12 12 12 12 12 12 12 12 12 12 12 12 3 0 2 0 60s

    Dual D.B. RDLs 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 45s

    Step ups 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 45s

    SB Leg Curls 15 15 15 15 15 15 15 15 15 15 15 15 2 0 1 0 30s

    Wide D.B. Squat 15 15 15 15 15 15 15 15 15 15 15 15 2 0 1 0 30s

    SB Circuit

    Day 3 Date 10-Jun Date 17-Jun Date 24-Jun Date 1-Jul


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    No Weight
    ABS During
    and Phase
    CardioII Day
    on Day 3

    Day 4 Date 11-Jun Date 18-Jun Date 25-Jun Date 2-Jul


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Flat Press (bar) 10 10 10 10 10 10 8 8 6 8 8 6 3 0 2 0 60s

    Incline fly 12 12 12 12 12 12 12 12 12 12 12 12 2 0 1 0 45s

    Push ups (Feet Elevated) 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 45s

    MB explosions 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 30s

    SB Tricep explosions 12 12 12 12 12 12 12 12 12 12 12 12 2 0 1 0 30s

    15

    Day 5 Date 12-Jun Date 19-Jun Date 26-Jun Date 3-Jul


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Cleans 6 6 6 6 6 6 6 6 6 6 6 6 X 120s

    Front Squat 10 10 10 10 10 10 8 8 8 8 8 8 2 0 1 0 45s

    Bent over Row (Pronated) 10 10 10 10 10 10 8 8 8 8 8 8 2 0 1 0 45s

    Lat Pulldown 12 12 12 12 12 12 10 10 10 10 10 10 2 0 1 0 45s

    Suprinated D.B. Row 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 45s

    Core
    PHASE 3 Summer Phase III
    Phase
    Date 07/06- 07/31

    Day 1 Date 6-Jul Date 13-Jul Date 20-Jul Date 27-Jul


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Hang Cleans 6 6 6 6 6 6 6 6 6 6 6 6 X 120s

    Power Shrugs 8 8 8 8 8 8 6 6 6 6 6 6 X 120s

    Split Jerks 8 8 8 8 8 8 8 8 8 8 8 8 2 0 1 0 45s

    Pull ups 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 45s

    Box Jumps 10 10 10 10 10 10 10 10 10 10 10 10 x 60s

    Squat Jumps 12 12 12 12 12 12 12 12 12 12 12 12

    Day 2 Date 7-Jul Date 14-Jul Date 21-Jul Date 28-Jul


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Flat Press (bar) 10 8 8 10 8 8 10 8 6 8 8 6 3 0 1 0 45s

    Flat Flys 8 8 8 8 8 8 8 8 8 8 8 8 3 0 1 0 45s

    Explosive push ups 10 10 10 10 10 10 10 10 10 10 10 10 3 0 1 0 45s

    Military Press 10 10 8 10 10 8 10 8 8 8 8 8 3 0 1 0 30s

    Lateral Raises 12 12 12 12 12 12 12 12 12 12 12 12 2 0 1 0 45s

    Rear Raises 12 12 12 12 12 12 12 12 12 12 12 12 2 0 1 0 45s

    Day 3 Date 8-Jul Date 15-Jul Date 22-Jul Date 29-Jul


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Squat 10 10 8 10 8 8 8 8 8 8 8 6 X 120s

    Single Leg RDL 20 20 16 20 20 16 20 16 16 20 16 16 3 0 1 0 60s

    Elevated Lunges 10 10 8 10 10 8 10 8 8 8 8 8 3 0 1 0 45s

    Glute Ham/ SB Leg Curls 8 8 8 8 8 8 8 8 8 8 8 8 3 0 1 0 45s

    Sissy Squats (+ Resistance) 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 45s

    Day 4 Date 9-Jul Date 16-Jul Date 23-Jul Date 30-Jul


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Bent over Row 10 10 10 10 10 8 10 8 8 8 8 8 3 0 2 0 60s

    Lat Pulldown (wide) 10 10 8 10 10 8 10 8 8 8 8 8 3 0 1 0 45s

    Supine Rows 10 10 8 10 10 8 10 8 8 8 8 8 3 0 1 0 45s

    Single Arm Row 10 10 8 10 10 8 10 8 8 8 8 8 3 0 1 0 45s

    Bent over Fly 12 12 12 12 12 12 12 12 12 12 12 12 2 0 1 0 45s

    Back Extensions 12 12 12 12 12 12 12 12 12 12 12 12 2 0 1 0 45s

    Day 5 Date 10-Jul Date 17-Jul Date 24-Jul Date 31-Jul


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Hang Clean 6 6 6 6 6 6 6 6 6 6 6 6 X 120s

    Dead Lift 10 10 8 10 10 8 10 8 8 8 8 6 3 0 2 0 60s

    Single Leg Box Jumps 10 10 10 10 10 10 10 10 10 10 10 10 2 0 1 0 30s

    D.B. Snatch 15 15 15 15 15 15 15 15 15 15 15 15 2 0 1 0 45s

    Core
    PHASE 4 Summer Phase IV
    Phase
    Date 08/03 - 08/14

    Day 1 Date 3-Aug Date 10-Aug


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Hang Cleans 6 6 6 6 6 6 X 120s

    Power Shrugs 8 8 8 8 8 8 X 120s

    Split Jerks 8 8 8 8 8 8 2 0 1 0 45s

    Pull ups 10 10 10 10 10 10 2 0 1 0 45s

    Box Jumps 10 10 10 10 10 10 x 60s

    Squat Jumps 12 12 12 12 12 12

    Day 2 Date 4-Aug Date 11-Aug


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Flat Press (bar) 8 8 8 8 8 6 3 0 1 0 45s

    Flat Flys 8 8 8 8 8 8 3 0 1 0 45s

    Explosive push ups 10 10 10 10 10 10 3 0 1 0 45s

    Military Press 10 10 8 10 10 8 3 0 1 0 30s

    Lateral Raises 12 12 12 12 12 12 2 0 1 0 45s

    Rear Raises 12 12 12 12 12 12 2 0 1 0 45s

    Day 3 Date 5-Aug Date 12-Aug


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Squat 10 8 6 10 8 6 X 120s

    Bar RDL 8 8 8 8 8 6 3 0 1 0 60s

    Elevated Lunges 10 10 8 10 10 8 3 0 1 0 45s

    Glute Ham/ SB Leg Curls 8 8 8 8 8 8 3 0 1 0 45s

    Sissy Squats (+ Resistance) 10 10 10 10 10 10 2 0 1 0 45s

    Day 4 Date 6-Aug Date 13-Aug


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Bent over Row 10 8 8 10 8 8 3 0 2 0 60s

    Lat Pulldown (wide) 10 10 8 10 10 8 3 0 1 0 45s

    Supine Rows 10 10 8 10 10 8 3 0 1 0 45s

    Single Arm Row 10 10 8 10 10 8 3 0 1 0 45s

    Bent over Fly 12 12 12 12 12 12 2 0 1 0 45s

    Back Extensions 12 12 12 12 12 12 2 0 1 0 45s

    Day 5 Date 7-Aug Date 14-Aug


    Exercise Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Tempo Set Rest

    Hang Clean 6 6 6 6 6 6 X 120s

    Dead Lift 10 10 8 10 10 8 3 0 2 0 60s

    Single Leg Box Jumps 10 10 10 10 10 10 2 0 1 0 30s

    D.B. Snatch 12 12 12 12 12 12 2 0 1 0 45s

    Core

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