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    Hải Hoàng
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    The document outlines a 12-week workout program split into weekly cycles. Each week focuses on upper body, lower body, and core/arm exercises with increasing weight and decreasing reps over time. The program starts at 60-65% intensity for 4 sets of 12 reps, and gradually increases intensity up to 77.5-80% for 5 sets of 5 reps before deloading and repeating the 4-week cycle.

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    The document outlines a 12-week workout program split into weekly cycles. Each week focuses on upper body, lower body, and core/arm exercises with increasing weight and decreasing reps over time. The program starts at 60-65% intensity for 4 sets of 12 reps, and gradually increases intensity up to 77.5-80% for 5 sets of 5 reps before deloading and repeating the 4-week cycle.

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

    Linear Sample

    Uploaded by

    Hải Hoàng
    The document outlines a 12-week workout program split into weekly cycles. Each week focuses on upper body, lower body, and core/arm exercises with increasing weight and decreasing reps over time. The program starts at 60-65% intensity for 4 sets of 12 reps, and gradually increases intensity up to 77.5-80% for 5 sets of 5 reps before deloading and repeating the 4-week cycle.

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    © All Rights Reserved
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    of 2

    Tuầ Ngày Volume/Intensity

    n
    1 A. Upper body 4x12@60-65%
    B. Lower body
    C. Upper body
    D. Lower body
    E. Core/biceps/triceps

    2 A. Upper body 4x10@65-70%


    B. Lower body
    C. Upper body
    D. Lower body
    Core/biceps/triceps
    3 A. Upper body 4x8@70-72.5%
    B. Lower body
    C. Upper body
    D. Lower body
    Core/biceps/triceps
    4 A. Upper body 4x6@75-77.5%
    B. Lower body
    C. Upper body
    D. Lower body
    Core/biceps/triceps
    5 A. Upper body 5x5@60-65% (Deload)
    B. Lower body
    C. Upper body
    D. Lower body
    Core/biceps/triceps
    6 A. Upper body 5x5@77.5-80%
    B. Lower body
    C. Upper body
    D. Lower body
    Core/biceps/triceps
    7 A. Upper body 4x12@60-65%
    B. Lower body
    C. Upper body
    D. Lower body
    Core/biceps/triceps
    8 A. Upper body 4x10@65-70%
    B. Lower body
    C. Upper body
    D. Lower body
    Core/biceps/triceps
    9 A. Upper body 4x8@70-72.5%
    B. lower body
    C. Upper body
    D. Lower body
    E. Core/biceps/triceps
    10 A. Upper body 4x6@75-77.5%
    B. Lower body
    C. Upper body
    D. Lower body
    E. Core/biceps/triceps Core, Stability muscles
    11 A. Upper body 5x5@60-65% (Deload)
    B. Lower body
    C. Upper body
    D. Lower body
    E. Core/biceps/triceps
    12 A. Upper body 4x12@60-65%
    B. Lower body (lặp lại chu kỳ 4 tuần)
    C. Upper body
    D. Lower body
    E. Core/biceps/triceps

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