This document provides a full body workout program split into days focusing on different muscle groups: legs, chest, back, shoulders, and arms. Each muscle group specifies 2 different workouts (e.g. legs 1 and legs 2) that rotate each week. Each workout lists the exercises, sets, reps, weight percentages, rest periods, and coaching tips. The program also notes that abs are to be completed on rest days and overall focuses on compound, multi-joint exercises.
This document provides a full body workout program split into days focusing on different muscle groups: legs, chest, back, shoulders, and arms. Each muscle group specifies 2 different workouts (e.g. legs 1 and legs 2) that rotate each week. Each workout lists the exercises, sets, reps, weight percentages, rest periods, and coaching tips. The program also notes that abs are to be completed on rest days and overall focuses on compound, multi-joint exercises.
This document provides a full body workout program split into days focusing on different muscle groups: legs, chest, back, shoulders, and arms. Each muscle group specifies 2 different workouts (e.g. legs 1 and legs 2) that rotate each week. Each workout lists the exercises, sets, reps, weight percentages, rest periods, and coaching tips. The program also notes that abs are to be completed on rest days and overall focuses on compound, multi-joint exercises.
day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
workout legs chest rest back shoulders Arms rest
Arms Chest Back Shoulders Legs Rest Rest
*Alternate workouts with a revision on percentages every second cycle
*abs to be completed on rest days along with any prehab work with focus on plank based exercises
Legs 1 Sets and Rep Weight Rest period Coaching tip
range percentage Back squat 5x8reps 75% 2 mins Stiff leg 5x10reps 60% 1 mins Toe raised on a deadlifts plate Leg press 6 x pyramid Up to 5 reps 1 mins max Hamstring curls 6 x10 Near failure 1mins between Superset paired sets Leg extensions 6x10 Near failure superset Calf raises 8x15 1 mins
Legs 2 Sets and Rep Weight Rest period Coaching tip
range percentage Back squat 8 x 5reps 85% 3mins Dumbbell Stiff 5x10reps 60% 1 mins Toe raised on a leg deadlifts plate Leg press 6 x 10reps 60% 1 mins Hamstring curls 6 x10 Near failure 1mins between Superset paired sets Leg extensions 6x10 Near failure superset Calf raises 8x15 1 mins Chest 1 Sets and Rep Weight Rest period Coaching tip range percentage Flat bench 5x 8reps 75% 2mins dumbbell 5x10reps 60% 1 mins incline press Machine press 6 x 10reps 60% 1 mins Dumbbell 6 x10reps Near failure 1mins between Superset Chest flys paired sets Plate presses 6x10reps Near failure superset Dumbbell 5x10reps 1 mins pullovers
Chest 2 Sets and Rep Weight Rest period Coaching tip
range percentage Incline press 5x8rreps 75% 2mins Dumbbell flat 5x10reps 60% 1 mins press Machine press 6 x 10reps 60% 1 mins Cable Chest flys 6 x10reps Near failure 1mins between Superset paired sets Standing Plate 6x10reps Near failure superset presses Dumbbell 5x10reps 1 mins pullovers
*Optional flat bench of 8x 5reps @85% on chest 2 if focusing on strength
Back 1 Sets and Rep Weight Rest period Coaching tip range percentage deadlift 5x8rreps 75% 2mins Lat pulldown 5x10reps 60% 1 mins Cable row 5x 10reps 60% 1 mins Look up at the top of machine Dumbbell row 6 x10reps Near failure 1mins between Superset paired sets Wide grip 6x10reps Near failure superset barbell row Back hyper 5x10reps 1 mins Slow and extensions controlled
Back 2 Sets and Rep Weight Rest period Coaching tip
range percentage deadlift 8x5rreps 85% 3-4mins Cable row 5x10reps 60% 1 mins Look up at top of machine Lat pulldown 5x 10reps 60% 1 mins Dumbbell row 6 x10reps Near failure 1mins between Superset paired sets Wide grip 6x10reps Near failure superset barbell row Back hyper 5x10reps 1 mins Slow and extensions controlled Shoulders 1 Sets and Rep Weight Rest period Coaching tip range percentage Dumbbell 5x8rreps 75% 2mins Slow progession shoulder press in warm up sets Alternating 5x10reps heavy 1 mins Maintain a front raise fairly strict form Dumbbell 6 x 10reps 1 mins shrugs Dumbbell front 6 x10reps Near failure 1mins between Superset raise paired sets Lateral raises 6x10reps Near failure superset Rear delt fly 5x10reps 1 mins
Shoulders 2 Sets and Rep Weight Rest period Coaching tip
range percentage Military 5x8rreps 75% 3mins when in Slow shoulder press working sets progression in warm up sets Neutral grip 5x10reps 1 mins shoulder press Dumbbell 6 x 10reps 1 mins shrugs Dumbbell front 6 x10reps Near failure 1mins between Superset raise paired sets Lateral raises 6x10reps Near failure superset Rear delt fly 5x10reps 1 mins Arms 1 Sets and Rep Weight Rest period Coaching tip range percentage Alternating 5x20reps 75% 1:30mins dumbbell curls Tricep push 5x10reps 1:30 mins downs Ez bar curls 6 x 10reps 1 mins Single 6 x10reps 1 mins dumbbell over head extensions Rope curls 6x10reps Descending to 1mins between superset failure paired sets Tricep rope 6x10reps superset splits
Arms 2 Sets and Rep Weight Rest period Coaching tip
range percentage Biceps pull ups 5x failure 1:30mins Triceps dips 5xfailure 1:30 mins Alternating 5x 20reps 1:30 mins dumbbell curls Tricep push 5x10reps 1 mins downs Rope curls 6x10reps Descending to 1mins between superset failure paired sets Tricep rope 6x10reps superset splits