Workout plan rough draft-converted(2)

Phase 1 – Strength


Phase 2 – Hypertrophy


Phase 3 – Drop sets


Phase 4 – Super sets



Phase 5 – Rinse & repeat






Here are the links to tutorials for every exercise used in

this program…. Enjoy!






Phase 1 Day 1 Exercises


Bulgarian Split Squat


Weighted Chin-up


Hanging Leg Raise



Dumbell Pullover


1 Arm Dumbell Press


Dips

Phase 1 Day 1 – Pull (Upper Body)


1.(Deadlifts) – Perform 2 warmup sets before your working sets. Then

3 sets Reverse Pyramid Style (Decreasing the weight and increasing

the reps each set)

Weight ____ ____ ____ ____ ____


Reps 3-5 3-5 4-6 6-8 8-10 (rest 2 minutes between

sets)




2.(Weighted Neutral or Underhand Chin-ups) 3 sets Reverse Pyramid

Style (Decreasing the weight and increasing the reps each set)

Weight ____ ____ ____


Reps 6-8 8-10 10-12 (rest 1.5 minutes between sets)




3.(T-Bar Row) 3 sets Reverse Pyramid Style (Decreasing the weight

and increasing the reps each set)

Weight ____ ____ ____


Reps 6-8 8-10 10-12 (rest 1.5 minutes between sets)




4.(Dumbell Pullover) Standard Sets (Pick a weight and stick with it for

all 3 sets)


Weight ____ ____ ____

Reps 8-10 8-10 8-10 (rest 1 minute between sets)




5.(1 Arm Lat Pulldowns) Standard Sets (Pick a weight and stick with it

for all 3 sets)


Weight ____ ____ ____

Reps 8-10 8-10 8-10 (rest 1 minute between sets)

6.(Hanging Leg Raises) 3 sets of 15 reps (or as many as you can do

with good form) (rest 1 minute between sets)







Phase 1 Day 2 – Push (Lower Body)


1.(Glute Bridges) Standard Pyramid Style (Increasing the weight and

Decreasing the reps each set)

Weight ____ ____ ____


Reps 12-15 10-12 8-10 (rest 1 minute between sets)




2.(Back Squats) Perform 2 warmup sets before your working sets.

Then 3 sets Reverse Pyramid Style (Decreasing the weight and
increasing the reps each set)


Weight ____ ____ ____ ____ ____


Reps 3-5 3-5 4-6 6-8 8-10 (rest 2 minutes between
sets)







3.(Bulgarian Split Squats) Standard Sets (Pick a weight and stick with it

for all 3 sets)

Weight ____ ____ ____


Reps 8-10 8-10 8-10 (rest 1 minute between sets)

4.(Calf Raises) Standard Sets (Pick a weight and stick with it for all 4

sets)


Weight ____ ____ ____ ____

Reps 12-15 12-15 12-15 12-15 (rest 1 minute between sets)


5.(Wood Chops) Standard Sets (Pick a weight and stick with it for all 3

sets) 3 sets Low to High, High to Low, mid rotation




Phase 1 Day 3 – Push (Upper Body)






1.(Barbell Bench Press) Perform 2 warmup sets before your working
sets. Then 3 sets Reverse Pyramid Style (Increasing the weight and

Decreasing the reps each set)

Weight ____ ____ ____ ____ ____


Reps 3-5 3-5 4-6 6-8 8-10 (rest 2 minutes between

sets)









2.(weighted Dips) 3 sets Reverse Pyramid Style (Increasing the weight

and Decreasing the reps each set)




Weight ____ ____ ____


Reps 6-8 8-10 10-12 (rest 1.5 minute between sets)

3.(Incline 1 Arm Dumbell Press) Standard Pyramid Style (Increasing

the weight and Decreasing the reps each set)




Weight ____ ____ ____


Reps 10-12 8-10 6-8 (each Arm) (rest 1.5 minute between sets)




4.(Behind the Back Cable Lateral Raises) Standard Sets (Pick a weight
and stick with it for all 3 sets)


Weight ____ ____ ____


Reps 10-12 10-12 10-12 (rest 1 minute between sets)




5.(Face Pulls) Standard Sets (Pick a weight and stick with it for all 3

sets)

Weight ____ ____ ____


Reps 10-12 10-12 10-12 (rest 1 minute between sets)




6.(Barbell Rollout) 3 sets of 15 ( rest 1 minute between sets)


Phase 1 Day 4 – pull (Lower Body)





1. (Glute Ham Raises) Standard Sets (Pick a weight and stick with it for
all 3 sets)


Weight ____ ____ ____

Reps 10-12 10-12 10-12 (rest 1 minute between sets)


2. (Romanian Deadlift) Perform 2 warmup sets before your working

sets. Then 3 sets Reverse Pyramid Style (Increasing the weight and
Decreasing the reps each set)


Weight ____ ____ ____ ____ ____


Reps 3-5 3-5 4-6 6-8 8-10 (rest 2 minutes between
sets)


3. (Reverse Lunge) Standard Sets (Pick a weight and stick with it for all
4 sets)


Weight ____ ____ ____ ____


Reps 8-10 8-10 8-10 8-10 (rest 1 minute between sets) (8-10
per leg, 16-20 total reps)


4. (Leg Curls) Standard Sets (Pick a weight and stick with it for all 4

sets)

Weight ____ ____ ____ ____


Reps 10-12 10-12 10-12 10-12 (rest 1 minute between sets)


5. (Calf Raises) Standard Sets (Pick a weight and stick with it for all 5
sets)


Weight ____ ____ ____ ____ ____


Reps 12-15 12-15 12-15 12-15 (rest 1 minute between sets)

6. (Hanging Leg Raise / Marching Planks) Super set, perform both

exercises back to back before resting.

3 Rounds


Reps: 12 reps / 1:00 marching Planks