Scribd
Upload
557 views9 pages

Project Power Bodybuilding

The document outlines a 4-week workout program with exercises divided into legs, push, and pull groups. Each week increases the number of sets and repetitions and decreases the weight for each exercise. Week 1 involves 4 sets of 3-8 reps for each exercise. Week 2 increases the reps to 12. Week 3 further increases reps to 10. Week 4 decreases the sets to 2-3 as a deload week before starting the next 4-week cycle.

Uploaded by

Cameron Jones
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
557 views9 pages

Project Power Bodybuilding

The document outlines a 4-week workout program with exercises divided into legs, push, and pull groups. Each week increases the number of sets and repetitions and decreases the weight for each exercise. Week 1 involves 4 sets of 3-8 reps for each exercise. Week 2 increases the reps to 12. Week 3 further increases reps to 10. Week 4 decreases the sets to 2-3 as a deload week before starting the next 4-week cycle.

Uploaded by

Cameron Jones
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 9

Cycle 1 Week 1

Legs

Squat - 4 sets of 3
Deadlift - 4 sets of 3
Leg Press - 4 sets of 8
Leg Extension - 4 sets of 8
Lying Leg Curls - 4 sets of 8
Seated Calf Press - 4 sets of 8
Calf Press w/ Leg press - 4 sets of 8

Push

Bench Press - 4 sets of 3


Incline Bench Press - 4 sets of 3
DB Bench Press - 4 sets of 8
DB Fly - 4 sets of 8
Arnold Press - 4 sets of 8
Side-Lat Raise - 4 sets of 8
Rope Push-Down - 4 sets of 8
EZ-Bar Skullcrushers - 4 sets of 8

Pull

Barbell Row - 4 sets of 3


Barbell Curl - 4 sets of 3
1 - Arm Row - 4 sets of 8
Lat Pull-Downs - 4 sets of 8
DB Curl - 4 sets of 8
Preacher Curl - 4 sets of 8
DB Shrugs - 4 sets of 8

Legs
Squat - 4 sets of 4
Deadlift - 4 sets of 4
Leg Press - 4 sets of 10

Leg Extension - 4 sets of 10


Lying Leg Curls - 4 sets of 10
Seated Calf Press - 4 sets of 10
Calf Press w/ Leg Press - 4 sets of 10

Push

Bench Press - 4 sets of 4


Incline Bench Press - 4 sets of 4
DB Bench Press - 4 sets of 10
DB Fly - 4 sets of 10
Arnold Press - 4 sets of 10
Side-Lat Raise - 4 sets of 10
Rope Push-Down - 4 sets of 10
EZ-Bar Skullcrushers - 4 sets of 10

Pull

Barbell Row - 4 sets of 4


Barbell Curl - 4 sets of 4
1 - Arm Row - 4 sets of 10
Lat Pull-Downs - 4 sets of 10
DB Curl - 4 sets of 10
Preacher Curl - 4 sets of 10
DB Shrugs - 4 sets of 10

Cycle 1 Week 2
Legs

Squat - 4 sets of 5
Deadlift - 4 sets of 5
Leg Press - 4 sets of 12
Leg Extension - 4 sets of 12
Lying Leg Curls - 4 sets of 12
Seated Calf Press - 4 sets of 12
Calf Press w/ Leg press - 4 sets of 12

Push

Bench Press - 4 sets of 5


Incline Bench Press - 4 sets of 5
DB Bench Press - 4 sets of 12
DB Fly - 4 sets of 12
Arnold Press - 4 sets of 12
Side-Lat Raise - 4 sets of 12
Rope Push-Down - 4 sets of 12
EZ-Bar Skullcrushers - 4 sets of 12

Pull

Barbell Row - 4 sets of 5


Barbell Curl - 4 sets of 5
1 - Arm Row - 4 sets of 12
Lat Pull-Downs - 4 sets of 12
DB Curl - 4 sets of 12
Preacher Curl - 4 sets of 12
DB Shrugs - 4 sets of 12

Legs
Squat - 5 sets of 3
Deadlift - 5 sets of 3
Leg Press - 5 sets of 8

Leg Extension - 5 sets of 8


Lying Leg Curls - 5 sets of 8
Seated Calf Press - 5 sets of 8
Calf Press w/ Leg press - 5 sets of 8

Push

Bench Press - 5 sets of 3


Incline Bench Press - 5 sets of 3
DB Bench Press - 5 sets of 8
DB Fly - 5 sets of 8
Arnold Press - 5 sets of 8
Side-Lat Raise - 5 sets of 8
Rope Push-Down - 5 sets of 8
EZ-Bar Skullcrushers - 5 sets of 8

Pull

Barbell Row - 5 sets of 3


Barbell Curl - 5 sets of 3
1 - Arm Row - 5 sets of 8
Lat Pull-Downs - 5 sets of 8
DB Curl - 5 sets of 8
Preacher Curl - 5 sets of 8
DB Shrugs - 5 sets of 8

Cycle 1 Week 3
Legs
Squat - 5 sets of 4
Deadlift - 5 sets of 4
Leg Press - 5 sets of 10
Leg Extension - 5 sets of 10
Lying Leg Curls - 5 sets of 10
Seated Calf Press - 5 sets of 10
Calf Press w/ Leg press - 5 sets of 10
Push

Bench Press - 5 sets of 4


Incline Bench Press - 5 sets of 4
DB Bench Press - 5 sets of 10
DB Fly - 5 sets of 10
Arnold Press - 5 sets of 10
Side-Lat Raise - 5 sets of 10
Rope Push-Down - 5 sets of 10
EZ-Bar Skullcrushers - 5 sets of 10

Pull

Barbell Row - 5 sets of 4


Barbell Curl - 5 sets of 4
1 - Arm Row - 5 sets of 10
Lat Pull-Downs - 5 sets of 10
DB Curl - 5 sets of 10
Preacher Curl - 5 sets of 10
DB Shrugs - 5 sets of 10

Legs

Squat - 5 sets of 5
Deadlift - 5 sets of 5
Leg Press - 5 sets of 12
Leg Extension - 5 sets of 12

Lying Leg Curls - 5 sets of 12


Seated Calf Press - 5 sets of 12
Calf Press w/ Leg press - 5 sets of 12
Push

Bench Press - 5 sets of 5


Incline Bench Press - 5 sets of 5
DB Bench Press - 5 sets of 12
DB Fly - 5 sets of 12
Arnold Press - 5 sets of 12
Side-Lat Raise - 5 sets of 12
Rope Push-Down - 5 sets of 12
EZ-Bar Skullcrushers - 5 sets of 12

Pull

Barbell Row - 5 sets of 5


Barbell Curl - 5 sets of 5
1 - Arm Row - 5 sets of 12
Lat Pull-Downs - 5 sets of 12
DB Curl - 5 sets of 12
Preacher Curl - 5 sets of 12
DB Shrugs - 5 sets of 12

Cycle 1 Week 4
Legs

Squat - 2 sets of 3
Deadlift - 2 sets of 3
Leg Press - 2 sets of 8
Leg Extension - 2 sets of 8
Lying Leg Curls - 2 sets of 8
Seated Calf Press - 2 sets of 8
Calf Press w/ Leg press - 2 sets of 8

Push

Bench Press - 2 sets of 3


Incline Bench Press - 2 sets of 3
DB Bench Press - 2 sets of 8
DB Fly - 2 sets of 8
Arnold Press - 2 sets of 8
Side-Lat Raise - 2 sets of 8
Rope Push-Down - 2 sets of 8
EZ-Bar Skullcrushers - 2 sets of 8

Pull

Barbell Row - 2 sets of 3


Barbell Curl - 2 sets of 3
1 - Arm Row - 2 sets of 8
Lat Pull-Downs - 2 sets of 8
DB Curl - 2 sets of 8
Preacher Curl - 2 sets of 8
DB Shrugs - 2 sets of 8

Legs
Squat - 3 sets of 3
Deadlift - 3 sets of 3
Leg Press - 3 sets of 10

Leg Extension - 3 sets of 10


Lying Leg Curls - 3 sets of 10
Seated Calf Press - 3 sets of 10
Calf Press w/ Leg press - 3 sets of 10

Push

Bench Press - 3 sets of 3


Incline Bench Press - 3 sets of 3
DB Bench Press - 3 sets of 10
DB Fly - 3 sets of 10
Arnold Press - 3 sets of 10
Side-Lat Raise - 3 sets of 10
Rope Push-Down - 3 sets of 10
EZ-Bar Skullcrushers - 3 sets of 10

Pull

Barbell Row - 3 sets of 3


Barbell Curl - 3 sets of 3
1 - Arm Row - 3 sets of 10
Lat Pull-Downs - 3 sets of 10
DB Curl - 3 sets of 10
Preacher Curl - 3 sets of 10
DB Shrugs - 3 sets of 10

Cycle 2 week 1

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy