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  • Excel - All Workout Routines Exercises Reps Sets Etc

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    Janus Blacklight
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    The document outlines a 4-phase workout program with exercises categorized by muscle groups. Phase 1 includes chest/shoulder/triceps and lower body workouts with exercises like bench press, shoulder press, and deadlifts. Phase 2 focuses on individual muscles. Phase 3 adds volume and intensity with additional sets and exercises. Phase 4 focuses workouts on specific muscle groups like chest, shoulders, back, biceps, traps, and lower body.

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    The document outlines a 4-phase workout program with exercises categorized by muscle groups. Phase 1 includes chest/shoulder/triceps and lower body workouts with exercises like bench press, shoulder press, and deadlifts. Phase 2 focuses on individual muscles. Phase 3 adds volume and intensity with additional sets and exercises. Phase 4 focuses workouts on specific muscle groups like chest, shoulders, back, biceps, traps, and lower body.

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    332 views10 pages

    Excel - All Workout Routines Exercises Reps Sets Etc

    Uploaded by

    Janus Blacklight
    The document outlines a 4-phase workout program with exercises categorized by muscle groups. Phase 1 includes chest/shoulder/triceps and lower body workouts with exercises like bench press, shoulder press, and deadlifts. Phase 2 focuses on individual muscles. Phase 3 adds volume and intensity with additional sets and exercises. Phase 4 focuses workouts on specific muscle groups like chest, shoulders, back, biceps, traps, and lower body.

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    © All Rights Reserved
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    of 10

    *All exercise below highlighted in green represent additional volume.

    *All exercise below highlighted in yellow together represent exercises that are to be performed in a superset

    Workout Phase 1:
    Day 1: Chest/ Shoulders/ Triceps:
    · Bench Press: 6 sets RM+ 2 sets (10,8,5,2,2,2,10,10)
    · Seated Dumbbell Shoulder Press: 3 sets (6,6,6,)
    · Lateral Raises: 3 sets (12,12,12)
    · Bench Dips : 3 sets max weight (10,10,10)

    Workout Phase 1A:


    Day 1: Chest/ Shoulders/ Triceps:
    · Incline Bench Press: 6 sets RM+ 2 sets (10,8,5,2,2,2,10,10)
    · Dumbbell Lying Flys: 3 sets (10,10,10)
    · Overhead Dumbbell Extensions: 3 sets (10,10,10)
    · Lateral Raises: 3 sets (12,12,12)

    Phase 2 - Individual Focuses:


    Chest Focus:
    ·         Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
    ·         Close Grip Bench Press: 4 sets (8,8,8,8)
    ·         Seated Dumbbell Shoulder Press: 3 sets (6,6,6,)
    ·         Lateral Raises: 3 sets (12,12,12)
    ·         Bench Dips : 3 sets max weight (10,10,10)

    Phase 3 (Complete Development)


    Level 1
    Workout A- Chest/ Shoulders/ Triceps:
    ·         Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
    ·         Clean and Press: 3 sets (8,8,8)
    ·         Overhead Dumbbell Extensions: 3 sets (8,8,8)
    ·         Incline Chest Flys: 3 sets (12,12,12)
    ·         Lateral Raises: 3 sets (10,10,10)
    ·         Cable Extensions: 3 sets (10,10,10)
    Level 2
    Workout A - Chest/ Shoulders/ Triceps:
    ·         Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
    ·         Clean and Press: 3 sets (8,8,8)
    ·         Overhead Dumbbell Extensions: 3 sets (8,8,8)
    ·         Incline Chest Flys: 4 sets (12,12,12,12)
    ·         Lateral Raises: 4 sets (12,12,12,12)
    ·         Cable Extensions: 4 sets (10,10,10,10)
    Level 3
    Workout A - Chest/ Shoulders/ Triceps:
    ·         Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
    ·         Clean and Press: 3 sets (8,8,8)
    ·         Overhead Dumbbell Extensions: 3 sets (8,8,8)
    ·         Incline Chest Flys: 5 sets (10,10,10,10,10,*10)
    ·         Lateral Raises: 5 sets (12,12,12,12,12,*12)
    ·         Cable Extensions: 5 sets (10,10,10,10,10,*10)
    onal volume.
    ent exercises that are to be performed in a superset

    Day 2: Lower Body:


    · Barbell Deadlift: 6 sets RM+ 2 sets (10,8,5,2,2,2,10,10)
    · Bulgarian Split squats: 3 sets (8,8,8)
    · Stiff Legged Deadlifts: 3 sets (10,10,10)
    · Dumbbell or Kettlebell Swings: 3 sets (12,12,12)

    Day 2: Lower Body:


    · Dumbbell Front Squat: 7 sets (8,8,8,8,8,8,8)
    · Walking Lunges: 3 sets (6,6,6)
    · Stiff Legged Deadlifts: 3 sets (10,10,10)
    · Dumbbell or Kettlebell Swings: 3 sets (12,12,12)

    Shoulder Focus:
    ·         Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
    ·         Clean & Press: 4 sets (8,8,8,8)
    ·         Seated Dumbbell Shoulder Press: 3 sets (6,6,6,)
    ·         Lateral Raises: 3 sets (12,12,12)
    ·         Bench Dips : 3 sets max weight (10,10,10)

    Workout B- Lower Body:


    ·         Barbell Deadlift: 6 sets RM + 2 sets (10,8,5,2,2,2,6,6)
    ·         Bulgarian Split Squats or Lunges: 3 sets (8,8,8)
    ·         Stiff Legged Deadlifts: 4 sets (10,10,10,10)
    ·         Dumbbell or Kettlebell Swings: 4 sets (15,15,15,15)
    ·         Thigh Slap Jumps: 4 sets (12,12,12,12)

    Workout B - Lower Body:


    ·         Barbell Deadlift: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
    ·         Bulgarian Split Squats/ Lunges: 3 sets (8,8,8)
    ·         Stiff Legged Deadlifts: 4 sets (10,10,10,10)
    ·         Dumbbell or Kettlebell Swings: 4 sets (15,15,15,15,15)
    ·         Thigh Slap Jumps: 4 sets (12,12,12,12)

    Workout B - Lower Body:


    ·         Barbell Deadlift: 6 sets RM + 2 sets (10,8,5,2,2,2,6,6)
    ·         Bulgarian Split Squats/ Lunges: 3 sets (8,8,8)
    ·         Stiff Legged Deadlifts: 6 sets (8,8,8,8,8,8)
    ·         Dumbbell or Kettlebell Swings: 6 sets (15,15,15,15,15,*15)
    ·         Thigh Slap Jumps: 6 sets (12,12,12,12,12,*12)
    Day 3: Back/ Biceps/ Traps:
    · Pull-Ups: 3 sets (max reps)
    · Dumbbell Chainsaws: 3 sets (10,10,10)
    · Seated Incline Curls: 3 sets (8,8,8)
    · Dumbbell Shrugs: 3 sets (10,10,10)

    Day 3: Back/ Biceps/ Traps:


    · Chin-Ups: 3 sets (max reps)
    · Dual Dumbbell Rows: 3 sets (10,10,10)
    · Standing Barbell Curls: 3 sets (10,10,10)
    · Dumbbell Shrugs: 3 sets (10,10,10)

    Triceps Focus:
    ·         Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
    ·         Seated Dumbbell Shoulder Press: 3 sets (6,6,6,)
    ·         Lateral Raises: 3 sets (12,12,12)
    ·         Bench Dips : 3 sets max weight (10,10,10)
    ·         Cable Extensions: 4 sets (10,10,10,10)

    Workout C- Back/ Biceps/ Traps:


    ·         Pull-Ups: 3 sets (max reps)
    ·         Inline Bench Preacher Curls: 3 sets (8,8,8)
    ·         Dumbbell Shrugs: 3 sets (8,8,8)
    ·         Dual Dumbbell Rows: 3 sets (10,10,10)
    ·         Seated Dumbbell Hammer Curls: 3 sets (15,15,15)
    ·         Cable Curls: 3 sets (12,12,12)

    Back/ Biceps/ Traps:


    ·         Pull-Ups: 3 sets (max reps)
    ·         Inline Bench Preacher Curls: 3 sets (8,8,8)
    ·         Dumbbell Shrugs: 3 sets (8,8,8)
    ·         Dual Dumbbell Rows: 5 sets (10,10,10,10,10)
    ·         Seated Dumbbell Hammer Curls: 5 sets (12,12,12,12,12)
    ·         Cable Curls: 5 sets (10,10,10,10,10)

    Workout C - Back/ Biceps/ Traps:


    ·         Pull-Ups: 3 sets (max reps)
    ·         Inline Bench Preacher Curls: 3 sets (8,8,8)
    ·         Dumbbell Shrugs: 3 sets (8,8,8)
    ·         Dual Dumbbell Rows: 5 sets (10,10,10,10,*10)
    ·         Seated Dumbbell Hammer Curls: 5 sets (15,15,15,15,*15)
    ·         Cable Curls: 5 sets (8,8,8,8,*8)
    Upper Back Focus:
    ·         Pull-Ups: 3 sets (max reps)
    ·         Dumbbell Chainsaws: 3 sets (10,10,10)
    ·         Seated Cable Rows: 4 sets (10,10,10,10)
    ·         Seated Incline Curls: 3 sets (8,8,8)
    ·         Dumbbell Shrugs: 3 sets (10,10,10)
    Biceps Focus:
    ·         Pull-Ups: 3 sets (max reps)
    ·         Dumbbell Chainsaws: 3 sets (10,10,10)
    ·         Incline Bench Preacher Curls; 4 sets (10,10,10,10)
    ·         Seated Incline Curls: 3 sets (8,8,8)
    ·         Dumbbell Shrugs: 3 sets (10,10,10)
    Traps Focus:
    ·         Pull-Ups: 3 sets (max reps)
    ·         Dumbbell Chainsaws: 3 sets (10,10,10)
    ·         Seated Incline Curls: 3 sets (8,8,8)
    ·         Dumbbell Shrugs: 3 sets (10,10,10)
    ·         Behind the Back Barbell shrugs: 4 sets (10,10,10,10)
    Lower body Focus:
    ·         Barbell Deadlift: 6 sets RM + 2 sets (10,8,5,2,2,2,6,6)
    ·         Bulgarian Split squats: 3 sets (8,8,8)
    ·         Stiff Legged Deadlifts: 3 sets (10,10,10)
    ·         Dumbbell or Kettlebell Swings: 3 sets (12,12,12)
    ·         Squat Jumps/ Thigh Slap Jumps: 4 sets (10,10,10,10)

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