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Recharge Program
Recharge Program
WEEKS 01-04
Week 1
MOVEMENT SETS X
sq Squat 1x
Squat 1x
Bench 1x
D1 Bench
Incline DB
1x
3x
Facepulls 3x
dl Skull Crusher 3x
bn Tricep Pushdown 3x
sq Deadlift 1x
Deadlift 1x
Overhead Press 1x
sq Overhead Press 1x
D2 RDLs 3x
Barbell Rows 3x
D2
Pullups 3x
DB Curls 3x
sq D3 DB Flat Press 3x
French Press 3x
Facepulls 3x
Front Squats 3x
DB Row 3x
Preacher Curl 3x
Leg Press
Front Squat
Safety Bar Squat
Recharge Program
WEEKS 01-04
Week 2
REPS RPE
1 @8 Squat
7 @8 Squat
1 @8 Bench
10
@8
@8
D1 Bench
Incline DB
15 @9 Facepulls
12 @8 dl Skull Crusher
15 @8 bn Tricep Pushdown
1 @8 sq Deadlift
4 @8 Deadlift
1 @8 Overhead Press
7 @8 bn Overhead Press
10 @8
D2 RDLs
12 @8 Barbell Rows
D2
@8 Pullups
12 @8 DB Curls
12 @8 sq D3 DB Flat Press
12 @8 French Press
20 @9 Facepulls
7 @7 Front Squats
15 @8 DB Row
15 @8 Preacher Curl
Week 3
1 x1 @8
1 x7 @8
1 x1 @8
1 x7
4 x 10
@8
@8
D1
3 x 15 @9
3 x 12 @8 dl
3 x 15 @8 bn
1 x1 @8 sq
1 x4 @8
1 x1 @8
1 x7 @8 bn
4 x 10 @8
D2
3 x 12 @8
D2
3x @8
3 x 12 @8
3 x4 @8 sq
3 x4 @8 dl
4 x 12 @8 sq D3
3 x 12 @8
3 x 20 @9
3 x7 @7
3 x7 @7
4 x 12 @8 D4
3 x 15 @8
3 x 15 @8
ek 3
Squat 1 x1 @8
Squat 2 x7 @8
Bench 1 x1 @8
Bench 2 x7 @8
Incline DB 4 x 10 @8
Facepulls 3 x 15 @9
Skull Crusher 3 x 12 @8
Tricep Pushdown 3 x 15 @8
Deadlift 1 x1 @8
Deadlift 2 x4 @8
Overhead Press 1 x1 @8
Overhead Press 2 x7 @8
RDLs 4 x 10 @8
Barbell Rows 3 x 12 @8
Pullups 3x @8
DB Curls 3 x 12 @8
DB Flat Press 4 x 12 @8
French Press 3 x 12 @8
Facepulls 3 x 20 @9
Front Squats 3 x7 @7
DB Row 3 x 15 @8
Preacher Curl 3 x 15 @8
Week 4
Squat 1 x1 @9
Squat 2 x7 @8
Bench 1 x1 @9
D1 Bench
Incline DB
2 x7
4 x 10
@8
@8
Facepulls 3 x 15 @9
Skull Crusher 3 x 12 @8
Tricep Pushdown 3 x 15 @8
Deadlift 1 x1 @9
Deadlift 2 x4 @8
Overhead Press 1 x1 @9
Overhead Press 2 x7 @8
D2 RDLs 4 x 10 @8
Barbell Rows 3 x 12 @8
D2
Pullups 3x @8
DB Curls 3 x 12 @8
D3 DB Flat Press 4 x 12 @8
French Press 3 x 12 @8
Facepulls 3 x 20 @9
Front Squats 3 x7 @8
DB Row 3 x 15 @8
Preacher Curl 3 x 15 @8