Weight Training Program Luke Johnson Fitness

Date 4/27/19
Coach Luke
Athlete Calvin
Program Fat Loss, Hypertrophy
6 week cycle

Workout 1 Push Pull Date

Exercise Reps Sets Tempo Rest

WU

A1 DB Press 5 5 3010 -
A2 Single Arm DB Row 6 5 2010 2m
B1 DB Fly 8 4 3020 -
B2 Wide Pulldown 8 4 2011 -
B3 Incline Db Press 12 4 2010 -
B4 Bent Over Row, under grip 12 4 2010 1m 30s
C1 Chest press 50 1 1010 -
C2 Seated Row 50 1 1010 -

Workout 2 Legs
Exercise Reps Sets Tempo Rest
Hip Flexor Band, Glut
Activation, Glut Stretch
A Deadlift 6/4/2 6/4/2 6/4/2 6 (3waves) 2010 2m
B Leg Press 15 4 2010 1m
C DB Reverse Lunges 12 each leg 4 1010 1m
C1 BB Back Extension 10 3 2020 -
C2 Leg extension 15 3 2010 -
C3 Standing Calf Raise 15 3 1010 1m

Workout 3 Shoulders

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 Weight Training Program Luke Johnson Fitness

Exercise Reps Sets Tempo Rest

A Db Seated Shoulder Press 15,12,10,8,10,12,15 Pyramid 20X0 1m 30s
B1 Seated Lateral Raise 12 4 2011 -
B2 Standing Facepull 12 4 2011 -
B3 Plate Raise 12 4 1010 1m 30s
C1 Cable Lateral Raise 15 4 1010 -
C2 Rope Lean Away Upright Row 15 4 1010 1m 30s
D Shoulder Machine Press 50 AFAP 1010 -

Workout 4 Arms & Core

Exercise Reps Sets Tempo Rest
A1 Preacher Curls 5 5 3010 -
A2 Dips 5 5 3010 -
Standing Ezibar Curls,
B1 8 4 2010 -
close grip
B2 Zottman DB Curls 8 4 2010 -
B3 Lying Ezibar Skullcrusher 16 4 XXXX 1m 30s
B4 Diamond Grip Tricep Push Up
C1 Rope Hammer Curls 12/12/12/12 Dropset 1010 -
C2 Tricep Pushdown Rope 12/12/12/12 Dropset 1010 -

Workout 5 Core
Exercise Reps Sets Tempo Rest
A1 Weighted Decline Sit Up 12-15 3 3010 -
A2 Hanging Leg Raise 12-15 3 2010 1m
B1 Cable Twist 12 3 20X0 -
B2 Wood Chop 12 3 20X0 1m
C1 SB Rollout 15 3 1010 -
C2 SB Jackknife 15 3 1010 -
C3 SB Russian Twist med ball 12 each side 3 1010 1m

Workout 6 Core
Exercise Reps Sets Tempo Rest

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 Weight Training Program Luke Johnson Fitness

Workout 7 Core
Exercise Reps Sets Tempo Rest

Workout 8 Core
Exercise Reps Sets Tempo Rest

Workout 9 Core
Exercise Reps Sets Tempo Rest

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Weight Training Program Luke Johnson Fitness