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  • Workout Plan - FullBody

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    Jorge Santos
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    This document outlines a multi-week training program consisting of 5 separate routines (A, B, C, D, E). Each routine contains 6 exercises that are performed for 3-4 sets with increasing weight or repetitions over 8 weeks. Key metrics like weight, repetitions, sets and perceived exertion (RPE) are recorded to track progress. The goal is to gradually overload the muscles through periodized programming.

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    This document outlines a multi-week training program consisting of 5 separate routines (A, B, C, D, E). Each routine contains 6 exercises that are performed for 3-4 sets with increasing weight or repetitions over 8 weeks. Key metrics like weight, repetitions, sets and perceived exertion (RPE) are recorded to track progress. The goal is to gradually overload the muscles through periodized programming.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    9 views2 pages

    Workout Plan - FullBody

    Uploaded by

    Jorge Santos
    This document outlines a multi-week training program consisting of 5 separate routines (A, B, C, D, E). Each routine contains 6 exercises that are performed for 3-4 sets with increasing weight or repetitions over 8 weeks. Key metrics like weight, repetitions, sets and perceived exertion (RPE) are recorded to track progress. The goal is to gradually overload the muscles through periodized programming.

    Copyright:

    © All Rights Reserved
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    of 2

    HABITS

    SEMANA SEMANA SEMANA


    A Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
    EXERCISES REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE

    Squat 4x4 80kg 80% 3x6 75kg 75% 4x4 82,5kg 82.5% 3x6 77,5kg 77.5% 4x4 82,5kg 80% 3x6 77,5kg 75% 4x4 85kg 82.5% 3x6 80kg 77.5%
    Inc. DB Press 3x8 7-8 3x8 7-8 3x8 7-8 3x8 7-8 3x8 7-8 3x8 7-8 3x8 7-8 3x8 7-8
    Leg Curl 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8
    Lat Pulldown 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8
    EZ Bar Bicep Curl 3x12/12 10 3x12/12 10 3x12/12 10 3x12/12 10 3x12/12 10 3x12/12 10 3x12/12 10 3x12/12 10
    Leg Raise Abs 3x12 7 3x12 7 3x12 7 3x12 7 3x12 7 3x12 7 3x12 7 3x12 7

    B Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8


    EXERCISES REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE

    Bench Press 3x3 85% 3x5 80% 3x3 87.5% 3x5 82.5% 3x3 85% 3x5 80% 3x3 87.5% 3x5 82.5%
    Low to high Cable Flye 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9
    Romanian Deadlift 3x12 7 3x12 7 3x12 7 3x12 7 3x12 7 3x12 7 3x12 7 3x12 7
    Chest Supp. Row 3x15 7 3x15 7 3x15 7 3x15 7 3x15 7 3x15 7 3x15 7 3x15 7
    Standing Arnold Press 3x12 7-8 3x12 7-8 3x12 7-8 3x12 7-8 3x12 7-8 3x12 7-8 3x12 7-8 3x12 7-8
    Tricep Pressdown 3x15 8-9 3x15 8-9 3x15 8-9 3x15 8-9 3x15 8-9 3x15 8-9 3x15 8-9 3x15 8-9

    C Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8


    EXERCISES REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE

    Pull Up 3x6 8 3x6 8 3x6 8 3x6 8 3x6 8 3x6 8 3x6 8 3x6 8


    Humble Row 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8 3x10 7-8
    Leg Press 3x15 7-8 3x15 7-8 3x15 7-8 3x15 7-8 3x15 7-8 3x15 7-8 3x15 7-8 3x15 7-8
    Calf Raise 4x8 8 4x8 8 4x8 8 4x8 8 4x8 8 4x8 8 4x8 8 4x8 8
    Cable Upright Row 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8
    Hammer Curl 3x10 10 3x10 10 3x10 10 3x10 10 3x10 10 3x10 10 3x10 10 3x10 10

    D Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8


    EXERCISES REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE

    Deadlift 3x6 95kg 75% 3x5 108kg 85% 3x3 98kg 77.5% 3x5 112kg 87.5% 3x3 75% 3x5 85% 3x3 77.5% 3x5 87.5%
    Dip 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8
    Leg Extension 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9
    Unilateral Pulldown 4x8 7 4x8 7 4x8 7 4x8 7 4x8 7 4x8 7 4x8 7 4x8 7
    Rope Facepull 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8
    Overhead Tricep Extensions 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8
    Egyptian Lateral Raises 3x15 8 3x15 8 3x15 8 3x15 8 3x15 8 3x15 8 3x15 8 3x15 8

    E Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8


    EXERCISES REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE REPS WEIGHT RPE

    OHP 3x6 44kg 80% 4x6 44kg 80% 5x6 44kg 80% 3x6 46kg 82.5% 3x6 80% 4x6 80% 5x6 80% 3x6 82.5%
    Db Lat. Raise 3x15 9-10 3x15 9-10 3x15 9-10 3x15 9-10 3x15 9-10 3x15 9-10 3x15 9-10 3x15 9-10
    Cable Seated Row 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8
    Leg Curl 3x12 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9 3x15 9
    Conc. DB Curl 3x12 7 4x8 7 4x8 7 4x8 7 4x8 7 4x8 7 4x8 7 4x8 7
    Abs Crunch 4x15 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8
    Calf Raises 4x15 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8 3x10 8
    Push Ups 2x Infinito 10 2x Infinito 10 2x Infinito 10 2x Infinito 10 2x Infinito 10 2x Infinito 10 2x Infinito 10 2x Infinito 10

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