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Schema 10 Weken

This hypertrophy workout program consists of 6 day per week full body routines alternating between upper body weight training, upper body bodyweight exercises, and lower body sessions. Each day focuses on a combination of compound and isolation exercises performed with 3-5 sets of 6-12 reps. The program is designed to help build lean muscle mass and overall strength over the course of 3 weeks through progressive overload.

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Remo Louwers

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0% found this document useful (0 votes)

3K views52 pages

Schema 10 Weken

Uploaded by

Remo Louwers

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

You are on page 1/ 52

HYPERTHROPHY WORKOUT PROGRAM

This program I designed to reflect a similar style of which I train, which is a mixture of strength and
hypertrophy training. This plan is ideal for anyone that trains at Street Workout parks or gym but
looking to expand their training. The Aim of this Program is to help you build lean muscle mass (
hypertrophy training) and help build overall Strength.

THE TRAINING REQUIRES 6 DAYS TRAINING AND 1 N

TO 5 DAYS OF TRAINING AND 2 DAYS OFF ETC WHATEVER SUITS YOU BEST.

DAILY PROGRAMS:

DAY 1 : UPPER BODY WEIGHTED

DAY 2 : UPPER BODY BODYWEIGHT / SUPERSETS

DAY 3 : LEGS

DAY 4 : UPPER BODY BODYWEIGHT / SUPERSET

DAY 5 : FOCUS ON ARMS SUPERSETS & PYRAMID

DAY 6 : LEGS

DAY 7 : REST
WEEK 1

DAY 1
WARM UP

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions
- 12 Banded Pull Aparts
- 12 Banded Front raises

WORKOUT 1: PULL UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 5

WORKOUT 2 : REGULAR DIPS / 90 SEC REST BETWEEN SETS

15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 - 5

WORKOUT 4 : REGULAR PUSH UPS / 90 SEC REST BETWEEN SETS

15 14 13 12 11 - 10
DAY 2
WARM UP

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

PUSH UPS MOUNTAIN CLIMBERS JUMPING JACKS

SET 1 : 2 20 - 20

SET 2 : 4 20 - 20

SET 3 : 6 20 - 20

ALL THE WAY TO 10 PUSH UPS

WORKOUT 1 : PIKE PUSH UPS

5 REPS / 4 SETS

WORKOUT 2 : SUPERSET / 5 SETS

TRICEPS EXTENSIONS : 5 - 7 REPS

CHAIR DIPS : 7 - 10

WORKOUT 3 : DIAMOND PUSH UPS

10 REPS / 4 SETS

WORKOUT 4 : DECLINE PUSH UPS

12 REPS / 4 SETS

WORKOUT 5 : PLANK

1 min / 3 SETS WITH 60 SEC REST

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : REGULAR SQUAT SQUAT JUMP / SUPERSET

SET 1 : 5 10

SET 2 : 10 15

SET 3 : 15 20

SET 4 : 20 25

SET 5 : 25 30

SET 6 : 30 35

SET 7 : 35 40

SET 8 : 40 45

SET 9 : 45 50

SET 1 4 : 60 sec rest between sets

SET 5 9 : 90 sec rest between sets

WORKOUT 2 : BULGARIAN SPLIT SQUAT

4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 3 : REVERSE LUNGE

12 REPS REACH LEG / 4 SETS

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

4 SETS : 12 REPS
WEEK 2

DAY 1

WARM UP

- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

WORKOUT 1: PULL UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 2 : REGULAR DIPS / 60 90 SEC REST BETWEEN SETS

15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 4 : PUSH UPS / 60 90 SEC REST BETWEEN SETS

25 24 23 22 21 20
DAY 2

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT1 : PULL UPS + ISOMETRIC HOLD + TOES TO BAR

SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)

- 10 TOES TO BAR

WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,

WITHOUT LEAVING THE BAR.

SET 2 : 10 PULL UPS 10 SEC ISO HOLD X 3 10 TOES TO BAR

SET 3 : 10 PULL UPS 10 ISO HOLD X 3 10 TOES TO BAR

SET 4 : 5 PULL UPS 5 ISO HOLD X 3 10 TOES TO BAR

WORKOUT 2 : AUSTRALIAN PULL UPS

12 REPS / 4 SETS 60 90 SEC REST BETWEEN SETS

WORKOUT 3: STRAIGHT BAR DIPS

10 REPS / 4 SETS

WORKOUT 4 : TRICEPS EXTENSIONS

5 REPS / 4 SETS

WORKOUT 5 : PLANK

1MIN WORK 1 MIN REST / 4 SETS

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : LUNGES ( 30 KG)

12 REPS EACH LEG / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS ( 20 KG)

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

WEEK 3

DAY 1
WARM UP

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions
- 12 Banded Pull Aparts
- 12 Banded Front raises

WORKOUT 1: PULL UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 5

WORKOUT 2 : REGULAR DIPS / 90 SEC REST BETWEEN SETS

15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 - 5

WORKOUT 4 : REGULAR PUSH UPS / 90 SEC REST BETWEEN SETS

15 14 13 12 11 - 10
DAY 2
WARM UP

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

PUSH UPS MOUNTAIN CLIMBERS JUMPING JACKS

SET 1 : 2 20 - 20

SET 2 : 4 20 - 20

SET 3 : 6 20 - 20

ALL THE WAY TO 10 PUSH UPS

WORKOUT 1 : PIKE PUSH UPS

5 REPS / 4 SETS

WORKOUT 2 : SUPERSET / 5 SETS

TRICEPS EXTENSIONS : 5 - 7 REPS

CHAIR DIPS : 7 - 10

WORKOUT 3 : DIAMOND PUSH UPS

10 REPS / 4 SETS

WORKOUT 4 : DECLINE PUSH UPS

12 REPS / 4 SETS

WORKOUT 5 : PLANK

1 min / 3 SETS WITH 60 SEC REST

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : REGULAR SQUAT SQUAT JUMP / SUPERSET

SET 1 : 5 10

SET 2 : 10 15

SET 3 : 15 20

SET 4 : 20 25

SET 5 : 25 30

SET 6 : 30 35

SET 7 : 35 40

SET 8 : 40 45

SET 9 : 45 50

SET 1 4 : 60 sec rest between sets

SET 5 9 : 90 sec rest between sets

WORKOUT 2 : BULGARIAN SPLIT SQUAT

4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 3 : REVERSE LUNGE

12 REPS REACH LEG / 4 SETS

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

4 SETS : 12 REPS
WEEK 4

DAY 1

WARM UP

- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

WORKOUT 1: PULL UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 2 : REGULAR DIPS / 60 90 SEC REST BETWEEN SETS

15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 4 : PUSH UPS / 60 90 SEC REST BETWEEN SETS

25 24 23 22 21 20
DAY 2

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT1 : PULL UPS + ISOMETRIC HOLD + TOES TO BAR

SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)

- 10 TOES TO BAR

WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,

WITHOUT LEAVING THE BAR.

SET 2 : 10 PULL UPS 10 SEC ISO HOLD X 3 10 TOES TO BAR

SET 3 : 10 PULL UPS 10 ISO HOLD X 3 10 TOES TO BAR

SET 4 : 5 PULL UPS 5 ISO HOLD X 3 10 TOES TO BAR

WORKOUT 2 : AUSTRALIAN PULL UPS

12 REPS / 4 SETS 60 90 SEC REST BETWEEN SETS

WORKOUT 3: STRAIGHT BAR DIPS

10 REPS / 4 SETS

WORKOUT 4 : TRICEPS EXTENSIONS

5 REPS / 4 SETS

WORKOUT 5 : PLANK

1MIN WORK 1 MIN REST / 4 SETS

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : LUNGES ( 30 KG)

12 REPS EACH LEG / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS ( 20 KG)

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

WEEK 5

DAY 1
WARM UP

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions
- 12 Banded Pull Aparts
- 12 Banded Front raises

WORKOUT 1: PULL UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 2 : REGULAR DIPS / 90 SEC REST BETWEEN SETS

15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 4 : REGULAR PUSH UPS / 90 SEC REST BETWEEN SETS

25 24 23 22 21 - 20
DAY 2
WARM UP

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

PUSH UPS MOUNTAIN CLIMBERS JUMPING JACKS

SET 1 : 2 20 - 20

SET 2 : 4 20 - 20

SET 3 : 6 20 - 20

ALL THE WAY TO 10 PUSH UPS

WORKOUT 1 : PIKE PUSH UPS

5 REPS / 4 SETS

WORKOUT 2 : SUPERSET / 5 SETS

TRICEPS EXTENSIONS : 5 - 7 REPS

CHAIR DIPS : 7 - 10

WORKOUT 3 : DIAMOND PUSH UPS

10 REPS / 4 SETS

WORKOUT 4 : DECLINE PUSH UPS

12 REPS / 4 SETS

WORKOUT 5 : PLANK

1 min / 3 SETS WITH 60 SEC REST

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : REGULAR SQUAT SQUAT JUMP / SUPERSET

SET 1 : 5 10

SET 2 : 10 15

SET 3 : 15 20

SET 4 : 20 25

SET 5 : 25 30

SET 6 : 30 35

SET 7 : 35 40

SET 8 : 40 45

SET 9 : 45 50

SET 1 4 : 60 sec rest between sets

SET 5 9 : 90 sec rest between sets

WORKOUT 2 : BULGARIAN SPLIT SQUAT

4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 3 : REVERSE LUNGE

12 REPS REACH LEG / 4 SETS

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

4 SETS : 12 REPS
WEEK 6

DAY 1

WARM UP

- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

WORKOUT 1: PULL UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 2 : REGULAR DIPS / 60 90 SEC REST BETWEEN SETS

15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 4 : PUSH UPS / 60 90 SEC REST BETWEEN SETS

25 24 23 22 21 20
DAY 2

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT1 : PULL UPS + ISOMETRIC HOLD + TOES TO BAR

SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)

- 10 TOES TO BAR

WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,

WITHOUT LEAVING THE BAR.

SET 2 : 10 PULL UPS 10 SEC ISO HOLD X 3 10 TOES TO BAR

SET 3 : 10 PULL UPS 10 ISO HOLD X 3 10 TOES TO BAR

SET 4 : 5 PULL UPS 5 ISO HOLD X 3 10 TOES TO BAR

WORKOUT 2 : AUSTRALIAN PULL UPS

12 REPS / 4 SETS 60 90 SEC REST BETWEEN SETS

WORKOUT 3: STRAIGHT BAR DIPS

10 REPS / 4 SETS

WORKOUT 4 : TRICEPS EXTENSIONS

5 REPS / 4 SETS

WORKOUT 5 : PLANK

1MIN WORK 1 MIN REST / 4 SETS

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : LUNGES ( 30 KG)

12 REPS EACH LEG / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS ( 20 KG)

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

WEEK 7

DAY 1
WARM UP

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions
- 12 Banded Pull Aparts
- 12 Banded Front raises

WORKOUT 1: PULL UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 2 : REGULAR DIPS / 90 SEC REST BETWEEN SETS

20 19 18 17 16 - 15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 4 : REGULAR PUSH UPS / 90 SEC REST BETWEEN SETS

25 24 23 22 21 - 20
DAY 2
WARM UP

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

PUSH UPS MOUNTAIN CLIMBERS JUMPING JACKS

SET 1 : 2 20 - 20

SET 2 : 4 20 - 20

SET 3 : 6 20 - 20

ALL THE WAY TO 10 PUSH UPS

WORKOUT 1 : PIKE PUSH UPS

5 REPS / 4 SETS

WORKOUT 2 : SUPERSET / 5 SETS

TRICEPS EXTENSIONS : 5 - 7 REPS

CHAIR DIPS : 7 - 10

WORKOUT 3 : DIAMOND PUSH UPS

10 REPS / 4 SETS

WORKOUT 4 : DECLINE PUSH UPS

12 REPS / 4 SETS

WORKOUT 5 : PLANK

1 min / 3 SETS WITH 60 SEC REST

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : REGULAR SQUAT SQUAT JUMP / SUPERSET

SET 1 : 5 10

SET 2 : 10 15

SET 3 : 15 20

SET 4 : 20 25

SET 5 : 25 30

SET 6 : 30 35

SET 7 : 35 40

SET 8 : 40 45

SET 9 : 45 50

SET 1 4 : 60 sec rest between sets

SET 5 9 : 90 sec rest between sets

WORKOUT 2 : BULGARIAN SPLIT SQUAT

4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 3 : REVERSE LUNGE

12 REPS REACH LEG / 4 SETS

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

4 SETS : 12 REPS
WEEK 8

DAY 1

WARM UP

- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

WORKOUT 1: PULL UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 2 : REGULAR DIPS / 60 90 SEC REST BETWEEN SETS

20 19 18 17 16 - 15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 4 : PUSH UPS / 60 90 SEC REST BETWEEN SETS

25 24 23 22 21 20
DAY 2

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT1 : PULL UPS + ISOMETRIC HOLD + TOES TO BAR

SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)

- 10 TOES TO BAR

WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,

WITHOUT LEAVING THE BAR.

SET 2 : 10 PULL UPS 10 SEC ISO HOLD X 3 10 TOES TO BAR

SET 3 : 10 PULL UPS 10 ISO HOLD X 3 10 TOES TO BAR

SET 4 : 5 PULL UPS 5 ISO HOLD X 3 10 TOES TO BAR

WORKOUT 2 : AUSTRALIAN PULL UPS

12 REPS / 4 SETS 60 90 SEC REST BETWEEN SETS

WORKOUT 3: STRAIGHT BAR DIPS

10 REPS / 4 SETS

WORKOUT 4 : TRICEPS EXTENSIONS

5 REPS / 4 SETS

WORKOUT 5 : PLANK

1MIN WORK 1 MIN REST / 4 SETS

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : LUNGES ( 30 KG)

12 REPS EACH LEG / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS ( 20 KG)

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

WEEK 9

DAY 1
WARM UP

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions
- 12 Banded Pull Aparts
- 12 Banded Front raises

WORKOUT 1: PULL UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 2 : REGULAR DIPS / 90 SEC REST BETWEEN SETS

20 19 18 17 16 - 15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 4 : REGULAR PUSH UPS / 90 SEC REST BETWEEN SETS

25 24 23 22 21 - 20
DAY 2
WARM UP

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

PUSH UPS MOUNTAIN CLIMBERS JUMPING JACKS

SET 1 : 2 20 - 20

SET 2 : 4 20 - 20

SET 3 : 6 20 - 20

ALL THE WAY TO 10 PUSH UPS

WORKOUT 1 : PIKE PUSH UPS

5 REPS / 4 SETS

WORKOUT 2 : SUPERSET / 5 SETS

TRICEPS EXTENSIONS : 5 - 7 REPS

CHAIR DIPS : 7 - 10

WORKOUT 3 : DIAMOND PUSH UPS

10 REPS / 4 SETS

WORKOUT 4 : DECLINE PUSH UPS

12 REPS / 4 SETS

WORKOUT 5 : PLANK

1 min / 3 SETS WITH 60 SEC REST

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : REGULAR SQUAT SQUAT JUMP / SUPERSET

SET 1 : 5 10

SET 2 : 10 15

SET 3 : 15 20

SET 4 : 20 25

SET 5 : 25 30

SET 6 : 30 35

SET 7 : 35 40

SET 8 : 40 45

SET 9 : 45 50

SET 1 4 : 60 sec rest between sets

SET 5 9 : 90 sec rest between sets

WORKOUT 2 : BULGARIAN SPLIT SQUAT

4 SETS : 12 REPS EACH LEG (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 3 : REVERSE LUNGE

12 REPS REACH LEG / 4 SETS

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

4 SETS : 12 REPS
WEEK 10

DAY 1

WARM UP

- Push ups slow tempo ( 2 sec down 2 sec up) : 7 REPS / 2 SETS

- PLANK : 30 Sec / 2 SETS

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

WORKOUT 1: PULL UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 2 : REGULAR DIPS / 60 90 SEC REST BETWEEN SETS

20 19 18 17 16 - 15 14 13 12 11 10

WORKOUT 3 : CHIN UPS / 60 90 SEC REST BETWEEN SETS

10 9 8 7 6 5 5 5 5 5 5

WORKOUT 4 : PUSH UPS / 60 90 SEC REST BETWEEN SETS

25 24 23 22 21 20
DAY 2

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT1 : PULL UPS + ISOMETRIC HOLD + TOES TO BAR

SET 1 : 5 PULL UPS 5 SEC ISO ( UNDER THE CHIN , ABOVE THE HEAD AND OUTSTRETCHED POSITION)

- 10 TOES TO BAR

WHEN YOU FINISH THE LAST ISO HOLD THEN REPEAT THE SAME NUMBER OF PULL UPS IN SET,

WITHOUT LEAVING THE BAR.

SET 2 : 10 PULL UPS 10 SEC ISO HOLD X 3 10 TOES TO BAR

SET 3 : 10 PULL UPS 10 ISO HOLD X 3 10 TOES TO BAR

SET 4 : 5 PULL UPS 5 ISO HOLD X 3 10 TOES TO BAR

WORKOUT 2 : AUSTRALIAN PULL UPS

12 REPS / 4 SETS 60 90 SEC REST BETWEEN SETS

WORKOUT 3: STRAIGHT BAR DIPS

10 REPS / 4 SETS

WORKOUT 4 : TRICEPS EXTENSIONS

5 REPS / 4 SETS

WORKOUT 5 : PLANK

1MIN WORK 1 MIN REST / 4 SETS

DAY 3

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : LUNGES ( 30 KG)

12 REPS EACH LEG / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS ( 20 KG)

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 5

WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts

12 Banded Front raises

Repeat every exercise 2 times

WORKOUT 1 : Pull ups Push ups / 90 sec rest between sets

Set 1 : 10 20

Set 2 : 9 20

Set 3 : 8 20

Set 4 : 7 20

Set 5 : 6 20

Set 6 : 5 - 20

WORKOUT 2 : STRAIGHT BAR DIP

12 REPS / 5 SETS 90 SEC REST BETWEEN SETS

WORKOUT 3 : Triceps extensipns Neutral pull ups

4 SETS : 7 REPS EACH EXERCISE

WORKOUT 4 : REGULAR DIPS / 90 sec rest between sets

PYRAMID : 15 REPS / 4 SETS

WORKOUT 5 : CHIN UPS

7 REPS / 4 SETS
DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : SQUAT JUMPS

25 REPS 5 SETS

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS

12 REPS EACH LEG / 4 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : BOX JUMP

20 REPS / 4 SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS

CALF ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will

be able to work the full range of motion. Slowly raise your heels until you feel a stretch in your

calf muscles. MINIMIZE THE REST BETWEEN THE SETS

- Standing Calf Raise ( Both legs) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SETS

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Monday: Rest 5 Minutes
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