#DYNOSTRENGHT

PROGRAM WORKOUT

#STRENGHT #ENDURANCES #REPS #WEIGHTLOSS

#BODYWEIGHT #GAINMUSCLES #FIGHTER S&C
#BINJAS
•JOIN US•
#ENDURANCES
#STRENGTH
Increase your ability to do long workout, train your body Train your muscle to get explosive & massive power
to against muscle fatigue, to train your heart and to lift weight or run fast ,increase your power ,
breath(cardiovascular) to get used to high intensity strengthen base of your body
(Muscle ,Joints ,Bones)

High Reps 15+ /Long Distance Run/High

Heavy Weights/Explosive Movement /Low reps (1-6
Sets /HIIT (training with short break) reps) /Interval/Sprint /Low Mainsets Long Warmup

#SKILLS
Improve your basics
to more difficult movements ,
Improve your technique to do the movements

#HYPERTHROPY

Hypertrophy training focuses mostly on

developing your muscles. You'll focus on
increasing the size of your muscle fibers

it is combination of endurances & strength exercises so you just do

8-12 reps per mainsets /play the right tempo in each pull the reps


RPE: rate level intensitas latihan dari angka 1-10

RIR : sisa kemampuan untuk melakukan maximal repetisi dari maxreps

Contoh maxreps 15 repetisi & yang dilakukan 13 repetisi berarti rir nya
adalah rir 2

RM :reps max (beban maximal repetisi)

#D
contoh 1RM (1 repetisi beban terberat

YN
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program :
•intro week (pembukaan untuk melakukan latihan & menyiapkan
badan untuk melakukan program selanjutnya)

•progressive lvl 1 60-70% intensity

•progressive lvl 2 70% -75% intensity

•progressive lvl 3 80-85% intensity

•progressive lvl 4 peakweak 95-100% intensity

(untuk mengetahui seberapa maximal tubuh dapat melakukan
suatu intensitas latihan)

• deload (cukup melakukan 25 % intensitas latihan dari biasanya

agar badan dapat lebih istirahat /tidak cidera/tidak mengalami
kejenuhan & untuk mempersiapkan badan untuk melakukan
program latihan progressi selanjutnya)
 WEEK 1
Endurances RPE 6-7

DAY 1 DAY 2
#PULLDAY #LEGDAY

-pull up 6 x 2
-pull up 5 x 2 -squat 15 reps x 1
*rest per set 3 min -squat +20kg 10 reps x 3 /+10kg 15 reps x 3
-leg assist pull up 12 x 5 -squat +30kg 15 reps x 3 / +20kg 20 reps x 3
(per 4 reps hold diatas 5 sec) -calf raises 20 x1 +30-50kg
/lat pull down 60kg 12 x3 *rest per set 2 min
-flex hang 10 sec x 3
*break 4 min
-bicep curl 12 x 1 (6-10kg /lengan)
*rest per set 2 min

DAY 3
DAY 4
push day

-push up 12 x 3
*rest per set 2 min
*break 3 min
-dips 10 x 3 rest day
*rest per set 2.30 min
-dips 5-6 x 5
-pause dips hold 15-20 sec x 3
*rest per set 2 min

DAY 5 DAY 6

shoulder

-shoulder press 12 x 2 (8kg each hands)

-shoulder press 16x 2 (6kg each hands)
-shoulder press 6-8 x 2 (10kg each hands)
*rest per set 2-3 min rest day
-side raises (5kg each hands) 12 x 3
-back raises +5kg each hands 12 x 3
/ring butterfly raises 12 x 3
*rest per set 1 min

DAY 7
rest / cardio endurances
Easy run 20 min
 WEEK 2
HYPERTHROPHY RPE 7-8

DAY 1 DAY 2
pull day :

-australian pull up 12 x1
*rest 2 min
-chin up 4 x 1
*rest 2-3 min
-pull up +2,5kg 5 x 2 set
restday
-pull up 4 x 5 set / 5 x 3
-chin up 10 x 1
*rest per set 3-4 min
-dumbell row 12 x 5 (per lengan 15-20 kg)
*rest per set 1 min

DAY 3
DAY 4

push day : Legday

-dips 6 x 3 /bench press 35-40kg 12-16 x 3 -squat +10kg 15 x 5 set

*rest per set 2 min
*rest per set 2 min
-dips +15kg 6 reps x 3 /bench press 60kg 6 x 3
-jump squat 15 x 3
-dips +10kg 8 reps x 3 /bench press 50 8 x 3
*rest per set 3-4 min *rest per set2 min
-tricep curl / skull crusher +10kg 8-12 x 3 -wall sit 1 min
-calves raises 20 x 3

DAY 5 DAY 6

shoulder

-pike push up 6 x 10
*rest per set 1-2 min
-shoulder press 20-25kg 15 x 5
*rest per set 2-3 min restday

DAY 7

restday
 WEEK 3
STRENGHT HYPERTHROPY
RPE 8,5
DAY 1 DAY 2

PULLDAY

-pull up 6 x 3
-chin up 4 x 3
*rest per set 3-4 min
-row 55kg 8 x 5
restday
*rest per set 2-3 min
-curl (8kg each hands)10 x 3
*rest per set 1 min

DAY 3
DAY 4

push day:

-dips 10 x3
-dips 7 x 5
*rest per set 3 min rest /tempo run 3km 18-20 min
-push up 20 x 1
-push up 12 x 3
-paused push up (5sec) 4 x 5

DAY 5 DAY 6
legday:

-squat 15 x 3
*rest per set 2 min
-squat +20 kg 10 reps restday
*break 3 min
-squat +40kg 6-8 x 5 set
-jumpjack 100-150 x 1-2 set
*rest per set 3 min

DAY 7

restday
 WEEK4
ENDURANCE PEAKWEAK
RPE 9,5-10
DAY 1 DAY 2
pullday

-maxreps pull up x 1
(usahakan dapat 15 an)
*rest per set 5-6 min
-70% dari maxreps ‘chin up x 3 set cardio endurance
*rest per set 4-5 menit -Easy run 30-40 menit(speed bebas- nonstop)
-australian pull up 30 x 8-10 set

-bicep curl 10 x 5 set (beban bebas)

*rest per set 2-3 min
-dead hang 1 min
*rest per set 1-2 menit

DAY 3
DAY 4
push day :

-maxreps dips x 1 set (usahakan dapat 20)

*rest 4-6 min
-70% dari maxreps x 3 set
*rest per set 4-5 min
restday -push up 10 x 10 (rest per set 1 min)
-skull crusher 12 x 6 set(beban bebas)
*rest per set 2 min

DAY 5 DAY 6

-legday

-squat 12 reps +5 kg
-squat 10 reps +10 kg
-squat 8 reps + 12,5 kg
-squat 4 reps + 30kg
-squat 2 reps x 3 set + 40kg

restday -squat 2 RM X 3 set

(set 1 mulai 50 kg -set 2 naik beban -set 3 naik beban bebas)
-kalau gk main beban berat main stay di 30kg 16 reps x 5set
*rest per set 2-2,45min
*break 5 min
-burpees 50-60 reps under 10 min

DAY 7
core & abs (hanging)

-5 legraises + 10 kneeraises x 5 set

*rest per set 2 min


warmup before training

cooling down & stretch after training

if the set is close to failure or you feel very tired, rest

for about 1-2 additional minutes then continue the
set according to what is stated in the program

#D contact the coach if there are problems in doing the

programs

YN
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GT +62895392732313 (dino)

H
@dinola_djo
•2 x Nat-Maxreps 🏅(2019,2020)
2x Nat-Streetlifting 🏅(2021,2022)

ddivadinola05@gmail.com
-Certified Trainer for Overweight People Exercises (2022)
-Certified “How To Do Pull Up” (2021)
-4 Years Of Hybrid Calisthenics
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