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Logsheet - YAYOG BOOK PDF

The document outlines a 10-week training program divided into blocks focusing on muscular endurance, strength, power, and an undulating block. Each block provides exercises for different days of the week and notes on sets, reps, and other details. The program progresses from muscular endurance to strength to power and concludes with an undulating block combining exercises from previous weeks.

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Cavalera Max
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415 views10 pages

Logsheet - YAYOG BOOK PDF

The document outlines a 10-week training program divided into blocks focusing on muscular endurance, strength, power, and an undulating block. Each block provides exercises for different days of the week and notes on sets, reps, and other details. The program progresses from muscular endurance to strength to power and concludes with an undulating block combining exercises from previous weeks.

Uploaded by

Cavalera Max
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Muscular

Endurance
Block
Week 1 Day 1 Day 2 Day 3 Day 4

Ladder 1 Exercise
7.5 minutes

Difficulty

Ladder 2 Exercise
7.5 minutes

Difficulty

Ladder 3 Exercise
7.5 minutes

Difficulty

Ladder 4 Exercise
7.5 minutes

Difficulty
Muscular
Endurance
Block
Week 2 Day 1 Day 2 Day 3 Day 4

Ladder 1 Exercise
7.5 minutes

Difficulty

Ladder 2 Exercise
7.5 minutes

Difficulty

Ladder 3 Exercise
7.5 minutes

Difficulty

Ladder 4 Exercise
7.5 minutes

Difficulty
Strength Interval Set
Block

Week 3 Day 1 Day 2 Day 3 Day 4

Set 1 Exercise

Reps

Set 2 Exercise

Reps

Set 3 Exercise

Reps

Set 4 Exercise

Reps
Strength Interval Set
Block

Week 4 Day 1 Day 2 Day 3 Day 4

Set 1 Exercise

Reps

Set 2 Exercise

Reps

Set 3 Exercise

Reps

Set 4 Exercise

Reps
Power Supersets
Block

Week 5 Day 1 Day 2 Day 3 Day 4

Superset 1 Exercise 1 of 2

Exercise 2 of 2

Reps

Superset 2 Exercise 1 of 1

Exercise 2 of 2

Reps

Superset 3 Exercise 1 of 2

Exercise 2 of 2

Reps

Superset 4 Exercise 1 of 2

Exercise 2 of 2

Reps
Power Supersets
Block

Week 6 Day 1 Day 2 Day 3 Day 4

Superset 1 Exercise 1 of 2

Exercise 2 of 2

Reps

Superset 2 Exercise 1 of 1

Exercise 2 of 2

Reps

Superset 3 Exercise 1 of 2

Exercise 2 of 2

Reps

Superset 4 Exercise 1 of 2

Exercise 2 of 2

Reps
Undulating
Block

Week 7 Day 1 Day 2 Day 3 Day 4 Day 5

Push Leg Pull Core

Ladders Supersets Interval Sets Tabatas Stappers

Exercise 1

Exercise 2

Exercise 3

Exercise 4

Notes: Notes: Notes: Notes: Notes:


Undulating
Block

Week 8 Day 1 Day 2 Day 3 Day 4 Day 5

Push Leg Pull Core

Tabatas Ladders Supersets Interval Sets Stappers

Exercise 1

Exercise 2

Exercise 3

Exercise 4

Notes: Notes: Notes: Notes: Notes:


Undulating
Block

Week 9 Day 1 Day 2 Day 3 Day 4 Day 5

Push Leg Pull Core

Interval Sets Tabatas Ladders Supersets Stappers

Exercise 1

Exercise 2

Exercise 3

Exercise 4

Notes: Notes: Notes: Notes: Notes:


Undulating
Block

Week 10 Day 1 Day 2 Day 3 Day 4 Day 5

Push Leg Pull Core

Supersets Interval Sets Tabatas Ladders Stappers

Exercise 1

Exercise 2

Exercise 3

Exercise 4

Notes: Notes: Notes: Notes: Notes:

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