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  • Summerbody WOP

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    Bettina Sebdenics
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    This document outlines a 10-week strength training program split into lower body 1 and 2, full body, and upper body 1 and 2 sessions. It provides the exercises, sets, reps, and weight progression over the course of the program. Weights are gradually increased each week to promote strength gains. The program focuses on lower body compound exercises like hip thrusts, squats and deadlifts as well as upper body pushes, pulls and lateral raises.

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    Summerbody-WOP

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    This document outlines a 10-week strength training program split into lower body 1 and 2, full body, and upper body 1 and 2 sessions. It provides the exercises, sets, reps, and weight progression over the course of the program. Weights are gradually increased each week to promote strength gains. The program focuses on lower body compound exercises like hip thrusts, squats and deadlifts as well as upper body pushes, pulls and lateral raises.

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    © All Rights Reserved
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    8 views6 pages

    Summerbody WOP

    Uploaded by

    Bettina Sebdenics
    This document outlines a 10-week strength training program split into lower body 1 and 2, full body, and upper body 1 and 2 sessions. It provides the exercises, sets, reps, and weight progression over the course of the program. Weights are gradually increased each week to promote strength gains. The program focuses on lower body compound exercises like hip thrusts, squats and deadlifts as well as upper body pushes, pulls and lateral raises.

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    © All Rights Reserved
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    of 6

    LOWER 1 Week 1 Week 2 Week 3

    90kgs 95kgs 100kgs


    Hip Thrust 4x6-10 10,10,10,10,10 10,10,10,10 8,8,8,8
    12kgs 15kgs 16kgs
    Reverse Lunges 4x6-8 8,8,8,8 8,8,8,8 8,8,8,8
    50kgs 50kgs 50kgs
    BB RDL 4x8 8,8,8,8 8,8,8,8 8,8,8,8
    15kgs 15kgs 18kgs
    Back Extension 3x12 12,12,12 12,12,12 12,12,12
    30kgs 32.5kgs 35kgs
    Leg Curl 3x8 8,8,8 8,8,8 10,10,10
    10kgs 10kgs 10kgs
    Cable Kick Back 2x10 10,10, 10,10, 10,10,

    LOWER 2 Week 1 Week 2 Week 3


    90kgs 95kgs 100kgs
    KAS Glute Bridge 4x6-10 10,10,10,10,10 10,10,10,10 10,10,10,10
    14kgs 16kgs 18kgs
    Bulgarian Split Squat 4x8 10,10,10,10 8,8,8,8 8,8,8,8
    120kgs 130kgs 140kgs
    Leg Press 4x8 8,8,8,8 8,8,8,8 8,8,8,8
    17kgs 17.5kgs 10kgs
    Leg Curl Single Leg 3x8 8,8,8 8,8,8 8,8,8
    15kgs 18kgs 18kgs
    Back Extension 3x12 12,12,2 12,12,12 12,12,12
    10kgs 10kgs 10kgs
    Cable Kick Back 2x10 10,10, 10,10, 10,10,

    Full Body Week 1 Week 2 Week 3


    80kgs 80kgs 90kgs
    Smith Machine Hip Thrust 4x6-10 10,10,10,10 10,10,10,10 10,10,10,10
    60kgs 60kgs 65kgs
    Single Leg Press 4x6-10 8,8,8,8 8,8,8,8, 8,8,8,8
    50kgs 50kgs 55kgs
    RDL 3x10 10,10,10 10,10,10 8,8,8
    15kgs 15kgs 18kgs
    Back extension 3x12 12,12,12 12,12,12 12,12,12
    35kgs 35kgs 40kgs
    Lat Pull down 4x10 10,10,10,10 10,10,10,10 10,10,10,8
    7kgs 7kgs 8kgs
    Lateral Raise 4x10 10,10,10,10 10,10,10,10 10,10,10,10
    20kgs 20kgs 25kgs
    Machine Rows 2 Types 4x10-10 10,10,10,10 10,10,10,10 10,10,10,10
    8kgs 8kgs 3.75kgs
    One Arm Lateral Raise 4x10 10,10,10,10 10,10,10,10 10,10,10,8

    UPPER 1
    Week 1 Week 2 Week 3
    Pull Up 4 x max 3,3,3,3,3 3,4,4,3,3 5,4,4,3
    14kgs 12kgs 20kgs
    BB Shoulder Press 4x6-10 10,5,5,5,5 10,10,8,6 10,10,10,10
    7kgs 7kgs 7kgs
    Lateral Raise 4x10 10,10,10,10 10,10,10,10 10,10,10,10
    20kgs 25kgs 25kgs
    Narrow Machine Row 4x8-10 10,10,10,10 8,8,8,8 10,10,10,10
    35kgs 35kgs 35kgs
    Lat Pull Down 3x10 10,10,10 10,10,10 10,10,10
    8kgs 8kgs 8kgs
    SA Lateral Raise 3x10 10,10,10 10,10,10 10,10,10
    30kgs 30kgs 35kgs
    Pronated Cable Row 2x10 10,10, 10,10, 10,10,
    15kgs 15kgs 12.5kgs
    Face Pull 2x10 15,15, 10,10, 10,10,

    UPPER 2 Week 1 Week 2 Week 3

    Pull Up 4 x max 5,5,4,3,3 5,3,3, 2,5,4,4


    7kgs 7kgs 8kgs
    Lateral Raise 4x10 10,10,10,10,10 10,10,10,10 10,10,10,10
    5kgs 6kgs 7kgs
    Front Raise 4x10 10,10,10,10 10,10,10,10 10,10,10,10
    20kgs 25kgs 25kgs
    Pronated Machine Row 4x8-10 10,10,10,10 10,8,8,8 10,10,10,10
    2.5kgs 3.75kgs 3.75kgs
    Cable Lateral Raise 3x10 10,10,10 10,10,10 10,10,10
    35kgs 35kgs 35kgs
    Narrow Cable Row 3x8 8,8,8 8,8,8 8,8,8
    10kgs 12kgs 12kgs
    Face Pull 2x12 15.15 12.12 15.15
    10kgs 17kgs 17kgs
    Straight Arm Pull Down 2x8 8.8 8.8 10,10,
    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
    100kgs
    10,10,10,8
    17.5kgs
    8,8,8,8
    52.5kgs

    18kgs

    35kgs

    10kgs

    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9


    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9


    Week 10

    Week 10

    Week 10
    Week 10

    Week 10

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