Scribd Logo
Upload

Welcome to Scribd!

  • Block 1

    Uploaded by

    NeTrox
    11 views4 pages
    This document outlines a 4-week training program with workouts focused on pulls, legs, pushes, and squat/bench/deadlift each week. Each workout consists of compound and isolation exercises done in multiple sets and reps at increasing intensities over the 4 weeks. Rest is incorporated in week 3. The program progresses by reducing reps and sets while increasing weight and perceived exertion over its duration.

    Original Description:

    Original Title

    Block 1 (4)

    Copyright

    © © All Rights Reserved

    Available Formats

    ODS, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 4-week training program with workouts focused on pulls, legs, pushes, and squat/bench/deadlift each week. Each workout consists of compound and isolation exercises done in multiple sets and reps at increasing intensities over the 4 weeks. Rest is incorporated in week 3. The program progresses by reducing reps and sets while increasing weight and perceived exertion over its duration.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    11 views4 pages

    Block 1

    Uploaded by

    NeTrox
    This document outlines a 4-week training program with workouts focused on pulls, legs, pushes, and squat/bench/deadlift each week. Each workout consists of compound and isolation exercises done in multiple sets and reps at increasing intensities over the 4 weeks. Rest is incorporated in week 3. The program progresses by reducing reps and sets while increasing weight and perceived exertion over its duration.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    Day 1 : Haut Serie X Rep Intensité

    Deadlift pausé 1X8 RPE 6


    Comp. 3X4 -12%
    Semaine 1 Tirage Vertical 4 X 12 RPE 7
    Tirage Horizontal uni. 3 X 15 RPE 7
    Superset Bras 3X Echec (min.12rep)
    Cruch Poulie Haute 3X Echec

    Day 1 : Pull Serie X Rep Intensité


    Deadlift pausé 1X8 RPE 6
    Comp. 3X4 -15%
    Semaine 2 Tirage Vertical uni. 3 X 15 RPE 7
    Tirage Horizontal 4 X 12 RPE 7
    Superset Bras 3X Echec (min.12rep)
    Cruch Poulie Haute 3X Echec

    Day 1 : Pull Serie X Rep Intensité


    Deadlift pausé 1X6 RPE 6
    Comp. 3X5 -15%
    Semaine 3 Tirage Vertical 4 X 12 RPE 8
    Tirage Horizontal uni. 3 X 15 RPE 8
    Superset Bras 3X Echec (min.12rep)
    Cruch Poulie Haute 3X Echec

    Day 1 : Pull Serie X Rep Intensité


    Deadlift pausé 1X6 RPE 6
    Comp. 3X5 -15%
    Semaine 4 Tirage Vertical uni. 3 X 15 RPE 8
    Tirage Horizontal 4 X 12 RPE 8
    Superset Bras 3X Echec (min.12rep)
    Cruch Poulie Haute 3X Echec
    Charge Day 2 : Legs Serie X Rep Intensité Charge
    Squat Pausé 1X8 RPE 6
    Comp. 3X8 -12%
    Press 4 X 12 RPE 7
    Fentes Bulgare 3 X 15 Mort
    (min.12rep) Leg Ext. 2X Echec

    Charge Day 2 : Legs Serie X Rep Intensité Charge


    Squat Pausé 1X8 RPE 7
    Comp. 3X4 -12%
    Press 4 X 12 RPE 7
    Fentes Bulgare 3 X 15 Mort
    (min.12rep) Leg Ext. 2X Echec

    Charge Day 2 : Legs Serie X Rep Intensité Charge


    Squat Pausé 1X6 RPE 6
    Comp. 3X4 -12%
    Press 4 X 12 RPE 7
    Fentes Bulgare 3 X 15 Mort
    (min.12rep) Leg Ext. 2X Echec

    Charge Day 2 : Legs Serie X Rep Intensité Charge


    Squat Pausé 1X6 RPE 7
    Comp. 3X4 -12%
    Press 4 X 12 RPE 7
    Fentes Bulgare 3 X 15 Mort
    (min.12rep) Leg Ext. 2X Echec
    Day 3 : Haut Serie X Rep Intensité Charge
    Tempo Bench 4:2:0 3X3 RPE 6
    Bench Altére 4 X 10 RPE 6
    OHP 4 X 12 Ampl. Max
    EL + FacePull 3 X 15 Echec
    Superset Bras 3X Echec (min.12rep)
    Ext. Lombaire 2X Echec

    Day 3 : Push Serie X Rep Intensité Charge


    Tempo Bench 3:2:0 3X3 RPE 7
    Bench Altére 4 X 10 RPE 7
    OHP 4 X 12 Ampl. Max
    EL + FacePull 3 X 15 Echec
    Superset Bras 3X Echec (min.12rep)
    Ext. Lombaire 2X Echec

    Day 3 : Push Serie X Rep Intensité Charge REPOS


    Tempo Bench 3:2:0 3X2 RPE 6
    Bench Altére 4 X 10 RPE 8
    OHP 4 X 12 Ampl. Max
    EL + FacePull 3 X 15 Echec
    Superset Bras 3X Echec (min.12rep)
    Ext. Lombaire 2X Echec

    Day 3 : Push Serie X Rep Intensité Charge


    Tempo Bench 3:2:0 3X2 RPE 7
    Bench Altére 4 X 10 RPE 9
    OHP 4 X 12 Ampl. Max
    EL + FacePull 3 X 15 Echec
    Superset Bras 3X Echec (min.12rep)
    Ext. Lombaire 2X Echec
    Day 4 : SBD Serie X Rep Intensité Charge
    Squat 1X4 RPE 6
    - 3X5 -15%
    Bench 1X4 RPE 6
    - 4X5 -12%
    Deadlift 1X4 RPE 6
    - 2X5 -20%

    Day 4 : SBD Serie X Rep Intensité Charge


    Squat 1X3 RPE 7
    - 3X4 -15%
    Bench 1X3 RPE 7
    - 4X4 -12%
    Deadlift 1X3 RPE 7
    - 2X4 -20%

    Day 4 : SBD Serie X Rep Intensité Charge REPOS


    Squat 1X2 RPE 8
    - 3X3 -15%
    Bench 1X2 RPE 8
    - 4X3 -12%
    Deadlift 1X2 RPE 8
    - 3X3 -20%

    Day 4 : SBD Serie X Rep Intensité Charge


    Squat 1X1 RPE 9
    - 3X2 -15%
    Bench 1X1 RPE 9
    - 4X2 -12%
    Deadlift 1X1 RPE 9
    - 2X2 -20%

    You might also like