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  • Program Design Cho Cu Phong

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    This document contains a 4-week training program to help a client gain weight and muscle mass. The program consists of 4 workout sessions per week focusing on exercises like squats, bench press, and pull ups. Each session includes multiple sets and reps of strength exercises, with higher volume in weeks 1 and 3 and lower reps in weeks 2 and 4. Conditioning includes interval training and low intensity steady state cardio. The goal is to progressively increase workload over a linear periodization model.

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    This document contains a 4-week training program to help a client gain weight and muscle mass. The program consists of 4 workout sessions per week focusing on exercises like squats, bench press, and pull ups. Each session includes multiple sets and reps of strength exercises, with higher volume in weeks 1 and 3 and lower reps in weeks 2 and 4. Conditioning includes interval training and low intensity steady state cardio. The goal is to progressively increase workload over a linear periodization model.

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    © All Rights Reserved
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    11 views12 pages

    Program Design Cho Cu Phong

    Uploaded by

    huytom6002
    This document contains a 4-week training program to help a client gain weight and muscle mass. The program consists of 4 workout sessions per week focusing on exercises like squats, bench press, and pull ups. Each session includes multiple sets and reps of strength exercises, with higher volume in weeks 1 and 3 and lower reps in weeks 2 and 4. Conditioning includes interval training and low intensity steady state cardio. The goal is to progressively increase workload over a linear periodization model.

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    © All Rights Reserved
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    of 12

    MỤC TIÊU TẬP: TĂNG CÂN TĂNG CƠ SỐ BUỔI TẬP: 4 BUỔI

    KINH NGHIỆM: BEGINNER THỜI GIAN: 30 - 60 phút


    HỌC VIÊN: ĐOÀN QUỐC PHONG PERSONAL TRAINER: NGUYỄN QUỐC HUY

    DAY 1 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD
    A1. Bench press 3 6 90 - 120s
    A2. Pull- ups 3 4 90 - 120s BW
    B1. Incline bench press 2 12 90 - 120s
    B2. Seated cable row 2 12 90 - 120s 20Kg
    C. Cable standing triceps press 1 12 90 - 120s
    D. Cable standing chest fly 1 12 90 - 120s
    CONDITIONING SET WORK REST PERIOD INTENSITY
    G. Interval Training
    H. LISS 1 3,000

    DAY 2 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD
    A1. Squat 3 6 90 - 120s
    A2. Romanience deadlift 3 8 90 - 120s
    B1. Leg press 3 10 90 - 120s
    B2. Hip thrust 3 8 90 - 120s
    C. Leg extension 1 10 90 - 120s
    D. Leg curl 1 12 90 - 120s
    CONDITIONING SET WORK REST PERIOD INTENSITY
    G. Interval Training
    H. LISS 1 3,000

    DAY 3 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD
    A1. Bench press 3 6 90 - 120s
    A2. Pull- ups 3 4 90 - 120s BW
    B1. Incline bench press 2 12 90 - 120s
    B2. Seated cable row 2 12 90 - 120s 20Kg
    C. Cable standing triceps press 1 12 90 - 120s
    D. Cable standing chest fly 1 12 90 - 120s
    CONDITIONING SET WORK REST PERIOD INTENSITY
    G. Interval Training
    H. LISS 1 3,000

    DAY 4 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD
    A1. Over head press 3 20 90 - 120s
    A2. Knee raise with single bar 3 20 90 - 120s
    B1. Cable lateral raise 2 20 90 - 120s
    B2. Seated cable row 2 12 90 - 120s 20Kg
    C. Z barbell biceps curl 3 8 90 - 120s 10Kg
    D. Hammer curl 2 10 90 - 120s 4Kg
    CONDITIONING SET WORK REST PERIOD INTENSITY
    G. Interval Training
    H. LISS 1 3,000

    TOTAL VOLUME REP RANGE


    SQUAT PATTERN 6 SQUAT PATTERN
    HIP HINGE 6 HIP HINGE
    PUSH 13 PUSH
    PULL 10 PULL
    NHÓM CƠ YÊU THÍCH 1 3 NHÓM CƠ YÊU THÍCH 1
    NHÓM CƠ YÊU THÍCH 2 3 NHÓM CƠ YÊU THÍCH 2
    LISS 9,000

    LINEAR PERIODIZATIO
    THÁNG/QUÝ 1 (12 - 20 reps, 12 - 14 sets) 2 (8 - 12
    TUẦN 1 2 3 DELOAD 5
    VOLUME 10 sets 13 sets 14 sets 10 sets 15 sets
    REP RANGE 20 reps 15 reps 12 reps 20 reps 12 reps
    LINEAR PERIODIZATIO
    4 (10 - 15 reps) 5
    THÁNG/QUÝ 1 2 3 DELOAD 5
    VOLUME 12 sets 13 sets 14 sets 10 sets 15 sets
    REP RANGE 15 reps 12 reps 10 reps 15 reps 10 reps
    LINEAR PERIODIZATIO
    THÁNG/QUÝ 7 (8 - 12 reps) 8
    TUẦN 1 2 3 DELOAD 5
    VOLUME 12 sets 13 sets 14 sets 10 sets 15 sets
    REP RANGE 12 reps 10 reps 8 reps 12 reps 8 reps
    LỊCH TẬP: T4- T6-T7-CN
    CHIỀU CAO: 1m65
    N QUỐC HUY CÂN NẶNG BAN ĐẦU: 48,7KG

    EK 1 DAY 1
    1RM (kg) RIR NOTE EXERCISE ORDER SET
    0-2 A1. Bench press 3
    60 0-2 A2. Pull- ups 3
    0-2 B1. Incline bench press 2
    30.7 0-2 B2. Seated cable row 2
    0-2 C. Cable standing triceps press 1
    0-2 D. Cable standing chest fly 1
    INTENSITY NOTE CONDITIONING SET
    G. Interval Training
    ~ 2,4 KM H. LISS 1

    PROGRAM DESIGN 101


    EK 1 DAY 2
    1RM (kg) RIR NOTE EXERCISE ORDER SET
    1-3 A1. Squat 3
    1-3 A2. Romanience deadlift 3
    1-3 B1. Leg press 3
    1-3 B2. Hip thrust 3
    0-2 C. Leg extension 1
    0-2 D. Leg curl 1
    INTENSITY NOTE CONDITIONING SET
    G. Interval Training
    ~ 2,4 KM H. LISS 1

    EK 1 DAY 3
    1RM (kg) RIR NOTE EXERCISE ORDER SET
    0-2 A1. Bench press 3
    60 0-2 A2. Pull- ups 3
    0-2 B1. Incline bench press 2
    30.7 0-2 B2. Seated cable row 2
    0-2 C. Cable standing triceps press 1
    0-2 D. Cable standing chest fly 1
    INTENSITY NOTE CONDITIONING SET
    G. Interval Training
    ~ 2,4 KM H. LISS 1

    EK 1 DAY 4
    1RM (kg) RIR NOTE EXERCISE ORDER SET
    1-3 Tập vào thứ 4 A1. Over head press 3
    1-3 A2. Knee raise with single bar 3
    1-3 B1. Cable lateral raise 2
    30.7 1-3 B2. Seated cable row 2
    14.7 0-2 C. Z barbell biceps curl 3
    6.67 0-2 D. Hammer curl 2
    INTENSITY NOTE CONDITIONING SET
    G. Interval Training
    P
    ~ 2,4 KM H. LISS 1

    RANGE TOTAL VOLUME


    20 SQUAT PATTERN 6
    20 HIP HINGE 6
    20 PUSH 13
    20 PULL 10
    20 NHÓM CƠ YÊU THÍCH 1 3
    20 NHÓM CƠ YÊU THÍCH 2 3
    LISS 6,000

    NEAR PERIODIZATION CYCLE 1


    2 (8 - 12 reps, 15 - 17sets) 3 (6 - 8 reps, 18 - 20 sets)
    6 7 DELOAD 9 10 11
    16 sets 17 sets 10 sets 18 sets 19 sets 20 sets
    10 reps 8 reps 12 reps 8 reps 7 reps 6 reps
    EAR PERIODIZATION CYCLE 2
    5 (6 - 10 reps) 6 (5 - 8 reps)
    6 7 DELOAD 9 10 11
    16 sets 17 sets 10 sets 18 sets 19 sets 20 sets
    8 reps 6 reps 10 reps 8 reps 6 reps 5 reps
    EAR PERIODIZATION CYCLE 3
    8 (5 - 8 reps) 9 (3 - 5 reps)
    6 7 DELOAD 9 10 11
    16 sets 17 sets 10 sets 18 sets 19 sets 20 sets
    6 reps 5 reps 8 reps 5 reps 4 reps 3 reps
    MUS
    WEEK 1 DAY 1
    REP REST PERIOD LOAD RIR NOTE EXERCISE ORDER
    6 90 - 120s 0-2 A1. Bench press
    4 90 - 120s BW 0-2 A2. Pull- ups
    12 90 - 120s 0-2 B1. Incline bench press
    10 90 - 120s 20Kg 0-2 B2. Seated cable row
    12 90 - 120s 0-2 C. Cable standing triceps press
    12 90 - 120s 0-2 D. Cable standing chest fly
    WORK REST PERIOD INTENSITY NOTE CONDITIONING
    G. Interval Training
    3,000 ~ 2,4 KM H. LISS

    PROGRAM DESIGN 101


    WEEK 1 DAY 2
    REP REST PERIOD LOAD RIR NOTE EXERCISE ORDER
    6 90 - 120s 1-3 A1. Squat
    8 90 - 120s 1-3 A2. Romanience deadlift
    10 90 - 120s 1-3 B1. Leg press
    8 90 - 120s 1-3 B2. Hip thrust
    10 90 - 120s 0-2 C. Leg extension
    12 90 - 120s 0-2 D. Leg curl
    WORK REST PERIOD INTENSITY NOTE CONDITIONING
    G. Interval Training
    3,000 ~ 2,4 KM H. LISS

    WEEK 1 DAY 3
    REP REST PERIOD LOAD RIR NOTE EXERCISE ORDER
    6 90 - 120s 0-2 A1. Bench press
    4 90 - 120s BW 0-2 A2. Pull- ups
    12 90 - 120s 0-2 B1. Incline bench press
    10 90 - 120s 20Kg 0-2 B2. Seated cable row
    12 90 - 120s 0-2 C. Cable standing triceps press
    12 90 - 120s 0-2 D. Cable standing chest fly
    WORK REST PERIOD INTENSITY NOTE CONDITIONING
    G. Interval Training
    3,000 ~ 2,4 KM H. LISS

    WEEK 1 DAY 4
    REP REST PERIOD LOAD RIR NOTE EXERCISE ORDER
    20 90 - 120s 1-3 Tập vào thứ 4 A1. Over head press
    20 90 - 120s 1-3 A2. Knee raise with single bar
    20 90 - 120s 1-3 B1. Cable lateral raise
    20 90 - 120s 1-3 B2. Seated cable row
    20 90 - 120s 0-2 C. Z barbell biceps curl
    20 90 - 120s 0-2 D. Hammer curl
    WORK REST PERIOD INTENSITY NOTE CONDITIONING
    G. Interval Training
    P
    3,000 ~ 2,4 KM H. LISS

    REP RANGE TOTAL VOL


    SQUAT PATTERN 20 SQUAT PATTERN
    HIP HINGE 20 HIP HINGE
    PUSH 20 PUSH
    PULL 20 PULL
    NHÓM CƠ YÊU THÍCH 1 20 NHÓM CƠ YÊU THÍCH 1
    NHÓM CƠ YÊU THÍCH 2 20 NHÓM CƠ YÊU THÍCH 2
    LISS

    20 sets)
    DELOAD
    10 sets
    8 reps

    s)
    DELOAD
    10 sets
    8 reps

    s)
    DELOAD
    10 sets
    5 reps
    MUSCLE BUILDING PROGRAM
    DAY 1 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD RIR NOTE
    Bench press 3 6 90 - 120s 0-2
    Pull- ups 3 4 90 - 120s BW 0-2
    Incline bench press 2 12 90 - 120s 0-2
    Seated cable row 2 10 90 - 120s 20Kg 0-2
    able standing triceps press 1 12 90 - 120s 0-2
    able standing chest fly 1 12 90 - 120s 0-2
    CONDITIONING SET WORK REST PERIOD INTENSITY NOTE
    nterval Training
    ISS 1 3,000 ~ 2,4 KM

    DAY 2 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD RIR NOTE
    Squat 3 6 90 - 120s 1-3
    Romanience deadlift 3 8 90 - 120s 1-3
    Leg press 3 10 90 - 120s 1-3
    Hip thrust 3 8 90 - 120s 1-3
    eg extension 1 10 90 - 120s 0-2
    eg curl 1 12 90 - 120s 0-2
    CONDITIONING SET WORK REST PERIOD INTENSITY NOTE
    nterval Training
    ISS 1 3,000 ~ 2,4 KM

    DAY 3 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD RIR NOTE
    Bench press 3 6 90 - 120s 0-2
    Pull- ups 3 4 90 - 120s BW 0-2
    Incline bench press 2 12 90 - 120s 0-2
    Seated cable row 2 10 90 - 120s 20Kg 0-2
    able standing triceps press 1 12 90 - 120s 0-2
    able standing chest fly 1 12 90 - 120s 0-2
    CONDITIONING SET WORK REST PERIOD INTENSITY NOTE
    nterval Training
    ISS 1 3,000 ~ 2,4 KM

    DAY 4 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD RIR NOTE
    Over head press 3 20 90 - 120s 1-3 Tập vào thứ 4
    Knee raise with single bar 3 20 90 - 120s 1-3
    Cable lateral raise 2 20 90 - 120s 1-3
    Seated cable row 2 20 90 - 120s 1-3
    barbell biceps curl 3 20 90 - 120s 0-2
    Hammer curl 2 20 90 - 120s 0-2
    CONDITIONING SET WORK REST PERIOD INTENSITY NOTE
    nterval Training
    ISS 1 3,000 ~ 2,4 KM

    TOTAL VOLUME REP RANGE


    UAT PATTERN 6 SQUAT PATTERN 20
    HINGE 6 HIP HINGE 20
    H 13 PUSH 20
    L 10 PULL 20
    ÓM CƠ YÊU THÍCH 1 3 NHÓM CƠ YÊU THÍCH 1 20
    ÓM CƠ YÊU THÍCH 2 3 NHÓM CƠ YÊU THÍCH 2 20
    S 6,000
    DAY 1 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD
    A1. Bench press 3 6 90 - 120s
    A2. Pull- ups 3 4 90 - 120s BW
    B1. Incline bench press 2 12 90 - 120s
    B2. Seated cable row 2 10 90 - 120s 20Kg
    C. Cable standing triceps press 1 12 90 - 120s
    D. Cable standing chest fly 1 12 90 - 120s
    CONDITIONING SET WORK REST PERIOD INTENSITY
    G. Interval Training
    H. LISS 1 3,000
    PROGRAM DESIGN 101

    DAY 2 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD
    A1. Squat 3 6 90 - 120s
    A2. Romanience deadlift 3 8 90 - 120s
    B1. Leg press 3 10 90 - 120s
    B2. Hip thrust 3 8 90 - 120s
    C. Leg extension 1 10 90 - 120s
    D. Leg curl 1 12 90 - 120s
    CONDITIONING SET WORK REST PERIOD INTENSITY
    G. Interval Training
    H. LISS 1 3,000

    DAY 3 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD
    A1. Bench press 3 6 90 - 120s
    A2. Pull- ups 3 4 90 - 120s BW
    B1. Incline bench press 2 12 90 - 120s
    B2. Seated cable row 2 10 90 - 120s 20Kg
    C. Cable standing triceps press 1 12 90 - 120s
    D. Cable standing chest fly 1 12 90 - 120s
    CONDITIONING SET WORK REST PERIOD INTENSITY
    G. Interval Training
    H. LISS 1 3,000

    DAY 4 WEEK 1
    EXERCISE ORDER SET REP REST PERIOD LOAD
    A1. Over head press 3 20 90 - 120s
    A2. Knee raise with single bar 3 20 90 - 120s
    B1. Cable lateral raise 2 20 90 - 120s
    B2. Seated cable row 2 20 90 - 120s
    C. Z barbell biceps curl 3 20 90 - 120s
    D. Hammer curl 2 20 90 - 120s
    CONDITIONING SET WORK REST PERIOD INTENSITY
    G. Interval Training
    P
    H. LISS 1 3,000

    TOTAL VOLUME REP RANGE


    SQUAT PATTERN 6 SQUAT PATTERN
    HIP HINGE 6 HIP HINGE
    PUSH 13 PUSH
    PULL 10 PULL
    NHÓM CƠ YÊU THÍCH 1 3 NHÓM CƠ YÊU THÍCH 1
    NHÓM CƠ YÊU THÍCH 2 3 NHÓM CƠ YÊU THÍCH 2
    LISS 6,000
    1
    RIR NOTE
    0-2
    0-2
    0-2
    0-2
    0-2
    0-2
    INTENSITY NOTE

    ~ 2,4 KM

    1
    RIR NOTE
    1-3
    1-3
    1-3
    1-3
    0-2
    0-2
    INTENSITY NOTE

    ~ 2,4 KM

    1
    RIR NOTE
    0-2
    0-2
    0-2
    0-2
    0-2
    0-2
    INTENSITY NOTE

    ~ 2,4 KM

    1
    RIR NOTE
    1-3 Tập vào thứ 4
    1-3
    1-3
    1-3
    0-2
    0-2
    INTENSITY NOTE
    ~ 2,4 KM

    GE
    20
    20
    20
    20
    20
    20

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