Weekly Workouts

*Click on the links below to open the workouts*

-1/1/23 Week #1 (Hypertrophy)

-1/8/23 Week #2 (Hypertrophy)

-1/15/23 Week #3 (Hypertrophy)

-1/22/23 Week #4 (Hypertrophy)

Fitness Log

A fitness log is essential for tracking your monthly training progressions. you can use the weekly program printouts as a method of tracking or purchase a fitness log. I recommend purchasing the log i use which is in the link below.

Program Breakdown

Training Phases: This program focuses on 3 training phases that are essential for athletes. This includes the Hypertrophy Phase, the Strength Phase, and the Power Phase.  Each phase will last 4 weeks and will be followed by a deload (active recovery) week.

 Hypertrophy Phase-

• Goal = Build Lean Muscle.

• Rep Range = 8-12 per set

Strength Phase-

• Goal = Build Strength  

• Rep Range = 4-7 per set

Power Phase-

• Goal = Develop Explosiveness & Power Production

• Rep Range = 1-3 per set

  **The above rep ranges only apply to the primary lifts such as squats and bench press. 

Weight/Load Selection: If you already know your rep maxes, you can use the training load chart found on this program’s main page. If you don’t know your rep maxes, you will have to work your way up within the given rep range until you find a weight/load that is challenging but doable. The last 2 reps should be a struggle to complete.  If they are not, the weight/load should be increased.  Once you find the appropriate weight/load, complete the given number of sets provided.         

Highlighted Exercises indicate a compound/superset. Once you complete a set of the first highlighted exercise, you should immediately do a set of the second highlighted exercise before taking a rest. This process is repeated for the given set amount for those exercises.

Progressive Overload: Progressive overload is when you gradually increase the weight/load in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.  While there are a few other methods to progressive overload, we will be focusing on increasing weight/load for this program. A safe rate to increase weight/load is between 5-10lbs per week.

movement library/exercise examples: i strongly recommend reviewing the movement library before beginning this program..  Variations of each exercise will also be provided.  Variations may be used in place of the given exercise due to lack of proper equipment or lack of skill required to perform the movement. the core exercise, warmup & cool down routines can also be found in the movement library.

Rest Days: You have 2 rest days and they may be taken between any of the training days. Please make sure you keep the same order of the training days. (Ex. If you take a rest day after training day #1, you must do training day #2 following your rest day)

Additional Conditioning Day: An additional conditioning day may be taken in place of one of the rest days. This day can be added anywhere throughout the week except for before or after the other conditioning day. Conditioning days should not be done back to back.