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  • Rapid Strength & Conditioning

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    Zizo Aboshadi
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    The 4-week program outlines a strength training routine divided into weeks 1-4. Each week includes 3 lifting days consisting of compound exercises like squats, deadlifts, and bench press at prescribed intensities (e.g. %1RM) and volumes (sets x reps). Each lifting day is followed by moderate cardio and includes supersets and athletic exercises.

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    The 4-week program outlines a strength training routine divided into weeks 1-4. Each week includes 3 lifting days consisting of compound exercises like squats, deadlifts, and bench press at prescribed intensities (e.g. %1RM) and volumes (sets x reps). Each lifting day is followed by moderate cardio and includes supersets and athletic exercises.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    93 views15 pages

    Rapid Strength & Conditioning

    Uploaded by

    Zizo Aboshadi
    The 4-week program outlines a strength training routine divided into weeks 1-4. Each week includes 3 lifting days consisting of compound exercises like squats, deadlifts, and bench press at prescribed intensities (e.g. %1RM) and volumes (sets x reps). Each lifting day is followed by moderate cardio and includes supersets and athletic exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 15

    4-WEEK BUSY D

    WEEKS 01-04

    Fill in the RED CELLS and proceed to


    the Macro Calculator Tab.

    ENTER MAXES HERE

    LBS

    KG SQUAT 300
    BENCH 260
    DEADLIFT 260
    OHP 170
    WEIGHT TYPE 230
    EK BUSY DAD PROGRAM
    01-04
    LBS
    KG
    4-WEEK BUSY DA
    WEEKS 01-04

    WEEK 01

    MOVEMENT SETS X REPS %1RM RPE

    sq

    sq
    D1 Squat
    Squat
    1 x1
    3 x5
    85%
    75%

    bn Close Grip Bench 3 x8 55%

    Pull Ups & Arnold Press 3 x 10 @7


    SUPER SETS Single Leg Hamstring Curl &
    Mountain Climbers 3 x 20 @7
    ATHLETIC Box Jumps 3 x 10 @7

    Cardio 30-60 Min Of Moderate Cardio


    (Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
    Day

    dl Deadlift 1 x1 85%
    D2
    dl Deadlift 3 x5 75%

    ohp OHP 3 x8 @7
    DB Curls & Tricep Extensions 3 x 20 @7
    SUPER SETS
    Single DB RDL & Sit Ups 3 x 20 @7
    ATHLETIC KB Swing 3 x 10 @7

    Cardio 30-60 Min Of Moderate Cardio

    (Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)


    Day

    bn

    bn
    D3 Bench
    Bench
    1 x1
    3 x5
    85%
    75%

    sq Squat 3 x8 55%

    DB Rows & Rear Delts 3 x 20 @7


    SUPER SETS Bulgarian Split Squat (per leg) &
    Cherry Picker 3 x 20 @7

    ATHLETIC Ski Jumps 3 x 10 @7


    Leg Press
    Front Squat
    Safety Bar Squat
    BUSY DAD PROGRAM

    WEEK 02

    LOAD SETS X REPS

    360
    320
    sq

    sq
    D1 Squat
    Squat
    1 x1
    3 x5
    175 bn Close Grip Bench 3 x8

    Pull Ups & Arnold Press 3 x 10


    SUPER SETS Single Leg Hamstring Curl &
    Mountain Climbers 3 x 20
    ATHLETIC Box Jumps 3 x 10

    Cardio 30-60 Min Of Moderate Cardio


    (Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
    Day

    430 dl Deadlift 1 x1
    D2
    380 dl Deadlift 3 x5

    ohp OHP 3 x8
    DB Curls & Tricep Extensions 3 x 20
    SUPER SETS
    Single DB RDL & Sit Ups 3 x 20
    ATHLETIC KB Swing 3 x 10

    Cardio 30-60 Min Of Moderate Cardio

    (Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)


    Day

    270
    235
    bn

    bn
    D3 Bench
    Bench
    1 x1
    3 x5
    235 sq Squat 3 x8

    DB Rows & Rear Delts 3 x 20


    SUPER SETS Bulgarian Split Squat (per leg) &
    Cherry Picker 3 x 20

    ATHLETIC Ski Jumps 3 x 10


    WEEK 03

    %1RM RPE LOAD SETS X

    87.5%
    77.5%
    370
    330
    D1 Squat
    Squat
    1x
    3x
    57.5% 180 Close Grip Bench 3x

    @8 Pull Ups & Arnold Press 3x


    SUPER SETS Single Leg Hamstring Curl &
    @8 Mountain Climbers 3x
    @8 ATHLETIC Box Jumps 3x

    Cardio 30-60 Min Of Moderate Cardio


    l Arts, Etc.) (Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
    Day

    87.5% 440 Deadlift 1x


    D2
    77.5% 390 Deadlift 3x

    @8 OHP 3x
    @8 DB Curls & Tricep Extensions 3x
    SUPER SETS
    @8 Single DB RDL & Sit Ups 3x
    @8 ATHLETIC KB Swing 3x

    Cardio 30-60 Min Of Moderate Cardio

    l Arts, Etc.) (Run, Hike, Jog, Bike, Jump Rope, Martial Arts, Etc.)
    Day

    87.5%
    77.5%
    275
    245
    D3 Bench
    Bench
    1x
    3x
    57.5% 245 Squat 3x

    @8 DB Rows & Rear Delts 3x


    SUPER SETS Bulgarian Split Squat (per leg) &
    @8 Cherry Picker 3x

    @8 ATHLETIC Ski Jumps 3x


    WEEK 04

    REPS %1RM RPE LOAD

    1
    5
    90%
    80%
    385
    340
    D1 Squat
    Squat
    8 60% 190 Close Grip Bench

    10 @8 Pull Ups & Arnold Press


    SUPER
    SETS Single Leg Hamstring Curl &
    20 @8 Mountain Climbers
    10 @8 ATHLETIC Box Jumps

    Cardio 30-60 Min Of Moderate Cardio


    , Martial Arts, Etc.) (Run, Hike, Jog, Bike, Jump Rope, Martial Arts
    Day

    1 90% 455 Deadlift


    D2
    5 80% 405 Deadlift

    8 @9 OHP
    20 @8 SUPER DB Curls & Tricep Extensions
    20 @8 SETS Single DB RDL & Sit Ups
    10 @8 ATHLETIC KB Swing

    Cardio 30-60 Min Of Moderate Cardio

    , Martial Arts, Etc.) (Run, Hike, Jog, Bike, Jump Rope, Martial Arts
    Day

    1
    5
    90%
    80%
    285
    250
    D3 Bench
    Bench
    8 60% 255 Squat

    20 @8 SUPER DB Rows & Rear Delts


    Bulgarian Split Squat (per leg) &
    SETS
    20 @8 Cherry Picker

    10 @8 ATHLETIC Ski Jumps


    SETS X REPS %1RM RPE LOAD

    1 x1 92.5% 395
    3 x5 82.5% 350
    3 x8 62.5% 195

    3 x 10 @8

    3 x 20 @8
    3 x 10 @8

    mp Rope, Martial Arts, Etc.)

    1 x1 92.5% 465

    3 x5 82.5% 415

    3 x8 @10
    3 x 20 @8
    3 x 20 @8
    3 x 10 @8

    mp Rope, Martial Arts, Etc.)

    1 x1 92.5% 290
    3 x5 82.5% 260
    3 x8 62.5% 265

    3 x 20 @8

    3 x 20 @8

    3 x 10 @8

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