Scribd Logo
Upload

Welcome to Scribd!

  • Small Group Chart

    Uploaded by

    mxf2rgt85f
    7 views2 pages
    This document outlines an exercise program with various phases focused on goals like strength, hypertrophy, and metabolic conditioning. The program includes exercises for lower body, push, pull, core, and metabolic circuits. It provides details on sets, reps, and rest periods for each phase: foundation, muscular endurance, hypertrophy, strength, and metabolic. Body parts are paired with recommended phases based on goals like total body lean, strength, physique, mobility, or athlete.

    Original Description:

    Workout design and session tracking for small group

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines an exercise program with various phases focused on goals like strength, hypertrophy, and metabolic conditioning. The program includes exercises for lower body, push, pull, core, and metabolic circuits. It provides details on sets, reps, and rest periods for each phase: foundation, muscular endurance, hypertrophy, strength, and metabolic. Body parts are paired with recommended phases based on goals like total body lean, strength, physique, mobility, or athlete.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views2 pages

    Small Group Chart

    Uploaded by

    mxf2rgt85f
    This document outlines an exercise program with various phases focused on goals like strength, hypertrophy, and metabolic conditioning. The program includes exercises for lower body, push, pull, core, and metabolic circuits. It provides details on sets, reps, and rest periods for each phase: foundation, muscular endurance, hypertrophy, strength, and metabolic. Body parts are paired with recommended phases based on goals like total body lean, strength, physique, mobility, or athlete.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Session No.

    Phase:
    Date ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____
    Warmup & Notes
    Lower Body

    Squat

    Deadlift

    Lunge

    Split Squat

    Step-Up

    Bridge/Thrust

    Leg Curl

    Band Walk

    Clam Shell

    Kick Back
    Push

    Bench Press

    Push Up

    Flye

    Shoulder Press

    Raise

    Tricep Extention
    Pull

    Row

    Chinup

    Pullup

    Lat Pulldown

    Face Pull

    Rev. Flye

    Curl
    Core

    Chop

    Lift

    Torso Rotation

    Palloff Press

    Plank

    Rollout

    Russian Twist

    Boat

    Deadbug

    Ball Transfer

    Back Ext.

    Crunch
    Metabolic
    Boxing
    Ropes
    Air Dyne/Rower
    Plyometrics
    Sliders
    Weight Tracker:
    Notes:
    Phase: (Circle) Foundation Muscular Endurance Hypertrophy Strength Metabolic Notes:
    2-4 sets/10-18 reps 2-3 sets/15-20 reps 3-5 sets/8-12 reps 3-5 sets/1-7 reps 2-3 Conditioning
    sets/15+ reps or
    Total Body Lean 1 2 3 Often for 4time
    Switch every 15 Strength 1 Occassionally 3 2 Occassionally
    sessions Physique 1 3 2 4 Occassionally
    Mobility 1 2 3 4 Occassionally
    Athlete 1 4 3 2 In Sessions
    Session No.
    Phase:
    Date ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____ ____/_____/____
    Warmup & Notes
    Lower Body

    Squat

    Deadlift

    Lunge

    Split Squat

    Step-Up

    Bridge/Thrust

    Leg Curl

    Band Walk

    Clam Shell

    Kick Back
    Push

    Bench Press

    Push Up

    Flye

    Shoulder Press

    Raise

    Tricep Extention
    Pull

    Row

    Chinup

    Pullup

    Lat Pulldown

    Face Pull

    Rev. Flye

    Curl
    Core

    Chop

    Lift

    Torso Rotation

    Palloff Press

    Plank

    Rollout

    Russian Twist

    Boat

    Deadbug

    Ball Transfer

    Back Ext.

    Crunch
    Metabolic
    Boxing
    Ropes
    Air Dyne/Rower
    Plyometrics
    Sliders
    Weight Tracker:
    Notes:
    Phase: (Circle) Foundation Muscular Endurance Hypertrophy Strength Metabolic Notes:
    2-4 sets/10-18 reps 2-3 sets/15-20 reps 3-5 sets/8-12 reps 3-5 sets/1-7 reps 2-3 Conditioning
    sets/15+ reps or
    Total Body Lean 1 2 3 Often for 4time
    Switch every 15 Strength 1 Occassionally 3 2 Occassionally
    sessions Physique 1 3 2 4 Occassionally
    Mobility 1 2 3 4 Occassionally
    Athlete 1 4 3 2 In Sessions

    You might also like