Professional Documents
Culture Documents
Schema 10 Weken
Schema 10 Weken
This program I designed to reflect a similar style of which I train, which is a mixture of strength and
hypertrophy training. This plan is ideal for anyone that trains at Street Workout parks or gym but
looking to expand their training. The Aim of this Program is to help you build lean muscle mass (
hypertrophy training) and help build overall Strength.
DAILY PROGRAMS:
DAY 3 : LEGS
DAY 6 : LEGS
DAY 7 : REST
WEEK 1
DAY 1
WARM UP
10 9 8 7 6 5
15 14 13 12 11 10
10 9 8 7 6 - 5
15 14 13 12 11 - 10
DAY 2
WARM UP
SET 1 : 2 20 - 20
SET 2 : 4 20 - 20
SET 3 : 6 20 - 20
5 REPS / 4 SETS
CHAIR DIPS : 7 - 10
10 REPS / 4 SETS
12 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
SET 1 : 5 10
SET 2 : 10 15
SET 3 : 15 20
SET 4 : 20 25
SET 5 : 25 30
SET 6 : 30 35
SET 7 : 35 40
SET 8 : 40 45
SET 9 : 45 50
4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)
4 SETS : 12 REPS
WEEK 2
DAY 1
WARM UP
- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS
10 9 8 7 6 5 5 5 5 5 5
15 14 13 12 11 10
10 9 8 7 6 5 5 5 5 5 5
25 24 23 22 21 20
DAY 2
WARM UP
SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)
- 10 TOES TO BAR
WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,
10 REPS / 4 SETS
5 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
4th - 6 reps
5th - 3 reps
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
DAY 1
WARM UP
10 9 8 7 6 5
15 14 13 12 11 10
10 9 8 7 6 - 5
15 14 13 12 11 - 10
DAY 2
WARM UP
SET 1 : 2 20 - 20
SET 2 : 4 20 - 20
SET 3 : 6 20 - 20
5 REPS / 4 SETS
CHAIR DIPS : 7 - 10
10 REPS / 4 SETS
12 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
SET 1 : 5 10
SET 2 : 10 15
SET 3 : 15 20
SET 4 : 20 25
SET 5 : 25 30
SET 6 : 30 35
SET 7 : 35 40
SET 8 : 40 45
SET 9 : 45 50
4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)
4 SETS : 12 REPS
WEEK 4
DAY 1
WARM UP
- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS
10 9 8 7 6 5 5 5 5 5 5
15 14 13 12 11 10
10 9 8 7 6 5 5 5 5 5 5
25 24 23 22 21 20
DAY 2
WARM UP
SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)
- 10 TOES TO BAR
WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,
10 REPS / 4 SETS
5 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
4th - 6 reps
5th - 3 reps
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
DAY 1
WARM UP
10 9 8 7 6 5 5 5 5 5 5
15 14 13 12 11 10
10 9 8 7 6 5 5 5 5 5 5
25 24 23 22 21 - 20
DAY 2
WARM UP
SET 1 : 2 20 - 20
SET 2 : 4 20 - 20
SET 3 : 6 20 - 20
5 REPS / 4 SETS
CHAIR DIPS : 7 - 10
10 REPS / 4 SETS
12 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
SET 1 : 5 10
SET 2 : 10 15
SET 3 : 15 20
SET 4 : 20 25
SET 5 : 25 30
SET 6 : 30 35
SET 7 : 35 40
SET 8 : 40 45
SET 9 : 45 50
4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)
4 SETS : 12 REPS
WEEK 6
DAY 1
WARM UP
- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS
10 9 8 7 6 5 5 5 5 5 5
15 14 13 12 11 10
10 9 8 7 6 5 5 5 5 5 5
25 24 23 22 21 20
DAY 2
WARM UP
SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)
- 10 TOES TO BAR
WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,
10 REPS / 4 SETS
5 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
4th - 6 reps
5th - 3 reps
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
DAY 1
WARM UP
10 9 8 7 6 5 5 5 5 5 5
20 19 18 17 16 - 15 14 13 12 11 10
10 9 8 7 6 5 5 5 5 5 5
25 24 23 22 21 - 20
DAY 2
WARM UP
SET 1 : 2 20 - 20
SET 2 : 4 20 - 20
SET 3 : 6 20 - 20
5 REPS / 4 SETS
CHAIR DIPS : 7 - 10
10 REPS / 4 SETS
12 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
SET 1 : 5 10
SET 2 : 10 15
SET 3 : 15 20
SET 4 : 20 25
SET 5 : 25 30
SET 6 : 30 35
SET 7 : 35 40
SET 8 : 40 45
SET 9 : 45 50
4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)
4 SETS : 12 REPS
WEEK 8
DAY 1
WARM UP
- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS
10 9 8 7 6 5 5 5 5 5 5
20 19 18 17 16 - 15 14 13 12 11 10
10 9 8 7 6 5 5 5 5 5 5
25 24 23 22 21 20
DAY 2
WARM UP
SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)
- 10 TOES TO BAR
WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,
10 REPS / 4 SETS
5 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
4th - 6 reps
5th - 3 reps
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
DAY 1
WARM UP
10 9 8 7 6 5 5 5 5 5 5
20 19 18 17 16 - 15 14 13 12 11 10
10 9 8 7 6 5 5 5 5 5 5
25 24 23 22 21 - 20
DAY 2
WARM UP
SET 1 : 2 20 - 20
SET 2 : 4 20 - 20
SET 3 : 6 20 - 20
5 REPS / 4 SETS
CHAIR DIPS : 7 - 10
10 REPS / 4 SETS
12 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
SET 1 : 5 10
SET 2 : 10 15
SET 3 : 15 20
SET 4 : 20 25
SET 5 : 25 30
SET 6 : 30 35
SET 7 : 35 40
SET 8 : 40 45
SET 9 : 45 50
4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)
4 SETS : 12 REPS
WEEK 10
DAY 1
WARM UP
- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS
10 9 8 7 6 5 5 5 5 5 5
20 19 18 17 16 - 15 14 13 12 11 10
10 9 8 7 6 5 5 5 5 5 5
25 24 23 22 21 20
DAY 2
WARM UP
SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)
- 10 TOES TO BAR
WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,
10 REPS / 4 SETS
5 REPS / 4 SETS
WORKOUT 5 : PLANK
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
4th - 6 reps
5th - 3 reps
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your
WARM UP
Set 1 : 10 20
Set 2 : 9 20
Set 3 : 8 20
Set 4 : 7 20
Set 5 : 6 20
Set 6 : 5 - 20
7 REPS / 4 SETS
DAY 6
WARM UP
10 x Cossack Squats
10 x Gorlla Squat
25 REPS 5 SETS
30 REPS / 4 SETS
12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)
20 REPS / 4 SETS
12 REPS / 4 SETS
CALF ROUTINE:
When you performing an exercise, make sure you are on an elevated surface. In this case you will
be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your