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Scotts Workout Pla

This document outlines a 4-week workout program with full-body workouts performed 3 times per week. Each week includes two "light" days focused on pulling exercises and one "moderate" day for pushing. The moderate leg days are on Tuesdays with lighter leg days on Fridays. Rest days are scheduled for Wednesdays, Saturdays and Sundays. Exercises are performed in sets of 8-12 reps with 45-90 seconds of rest between sets and 90-120 seconds between exercises. The load is progressively increased over the 4 weeks.

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58 views5 pages

Scotts Workout Pla

This document outlines a 4-week workout program with full-body workouts performed 3 times per week. Each week includes two "light" days focused on pulling exercises and one "moderate" day for pushing. The moderate leg days are on Tuesdays with lighter leg days on Fridays. Rest days are scheduled for Wednesdays, Saturdays and Sundays. Exercises are performed in sets of 8-12 reps with 45-90 seconds of rest between sets and 90-120 seconds between exercises. The load is progressively increased over the 4 weeks.

Uploaded by

api-439290159
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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WEEK I

Day 1

Monday (Light Pull)

Exercise Sets Reps Load


Wide Grip Pull-Ups 4 10 Body Weight
Bent Over Barbell Row 4 10 70% 1RM
Hammer Grip Pull-Ups 3 12 Body Weight
Incline DB Rows 3 10
Seated Alternating DB Curl 3 12
Standing EZ Bar Curl 3 10

Rest: 45 sec in between sets and 90-120 sec in between exercises

Day 2

Tuesday (Moderate Legs)

Exercise Sets Reps Load


Back Squats 4 8 80% 1RM
Front squats 3 10 75% 1RM
Lunges 4 10 (each)
Abs/Obliques 3 10 (each)

Rest: 60 sec in between sets and 90-120 sec between exercises


*No rest between Abs Obliques

Day 3

Wednesday (Rest)
Day 4

Thursday (Moderate Push)

Exercise Sets Reps Load


Flat Bench Press 4 8 80% 1RM
Incline Bench Press 3 10 75% 1RM
*Standing Overhead Press 3 10
*DB Lateral Raises 3 10
Lying Skull Crushers 3 8
Dumbell Kickbacks 3 10
* = Compound Set

Rest: 60 sec in between sets and 90-120 sec in between exercises

Day 5

Friday (Light Legs)

Exercise Sets Reps Load


Back Squats 4 12 68% 1RM
Front Squats 3 10 70% 1RM
Leg Extensions 4 10
Leg Curls 4 10
Abs/Obliques 3 10 (each)

Rest: 45 sec in between sets and 90-120 sec between exercises


No rest between Abs Obliques

Day 6

Saturday (Rest or Optional Cardio)

Day 7

Sunday (Rest)
WEEK II

Day 1

Monday (Light Pull)

Exercise Sets Reps Load


Wide Grip Pull-Ups 4 10 Body Weight
Bent Over Barbell Row 4 10 70% 1RM
Chin Ups 3 12 Body Weight
Single Arm DB Rows 3 10
Concentration Curls 3 12
Standing DB Curls 3 10

Rest: 30 sec in between sets and 60-90 sec in between exercises

Day 2

Tuesday (Moderate Legs)

Exercise Sets Reps Load


Back Squats 4 8 80% 1RM
Front squats 3 10 75% 1RM
Lunges 4 10 (each)
Abs/Obliques 3 10 (each)

Rest: 45 sec in between sets and 60-90 sec between exercises


*No rest between Abs Obliques

Day 3

Wednesday (Rest)
Day 4

Thursday (Moderate Push)

Exercise Sets Reps Load


Flat Bench Press 4 8 80% 1RM
Incline Bench Press 3 10 75% 1RM
*Standing Overhead Press 3 12 < Week 1 Weight
*DB Lateral Raises 3 12 < Week 1 Weight
Seated Dips 3 8
Close Grip Bench 3 10
* = Compound Set

Rest: 45 sec in between sets and 60-90 sec in between exercises

Day 5

Friday (Light Legs)

Exercise Sets Reps Load


Back Squats 4 12 60% 1RM
Front Squats 3 10 65% 1RM
Leg Extensions 4 10
Leg Curls 4 10
Abs/Obliques 3 10 (each)

Rest: 30 sec in between sets and 60-90 sec between exercises


No rest between Abs Obliques

Day 6

Saturday (Rest or Optional Cardio)

Day 7

Sunday (Rest)
WEEK III

*Repeat WEEK I*

WEEK IV

*Repeat WEEK II*

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