Workout Schedule - 2023
I’m going to post here the weekly programs my coach gives me so.
🗒️ 🎥 - record the last set and take notes on the load.
🗒️ 🛌 - resting time I should take, if missing, default to 1 minute.
Table of Contents
Week One (📅 2023-01-10)
Day One
- Plank
- 4 x 30"
- Bulgarian Squat
- 3 x 8 reps (warm-up load) 🎥
- Squat
- 3 x 5 reps (normal load, 3 min 🛌) 🎥
- Stop Squat (3s)
- 2 x 5 reps (normal load, 3 min 🛌) 🎥
- Leg Press 45
- 3 x 10 reps
- Prone Leg Curl
- 4 x 10 reps
- Seated Calf Raise
- 3 x 10 reps
Day Two
- External Cuff Rotation
- 4 x 10 reps (warm-up load)
- Reverse Fly
- 4 x 10 reps (warm-up load)
- Bench Press
- 3 x 5 reps (3 min 🛌) 🎥
- Stop Bench Press (1s)
- 2 x 5 reps (3 min 🛌) 🎥
- Dumbbell Incline Bench Press
- 4 x 8 reps
- Dumbbell Overhead Press
- 4 x 8 reps
- Tricep Rope Extension
- 4 x 8 reps
- Barbell Curl
- 4 x 8 reps
Day Three
- Plank
- 3 x 30"
- Back Hyperextension
- 3 x 10 reps
- Deadlift
- 3 x 5 reps (3 min 🛌) 🎥
- Deficit (+/- 5cm) Deadlift
- 2 x 5 reps 🎥
- Front Lat Pulldown
- 4 x 10 reps
- Cable Low Row (Triangle)
- 4 x 10 reps
- Unilateral Dumbbell Row
- 4 x 10 reps
Day Four
- Crunches
- 4 x 10 reps
- Barbell Hip Thrust
- 3 x 12 reps
- Stop Squat (1s)
- 3 x 5 reps (3 min 🛌) 🎥
- Stop Bench Press (3s)
- 4 x 5 reps 🎥
- Dumbbell Front Raise
- 4 x 10 reps
- Dumbbell French Press
- 4 x 10 reps
- Alternating Dumbbell Curl
- 4 x 10 reps
Week Two (📅 2023-01-16)
Day One
- Plank
- 4 x 30"
- Bulgarian Squat
- 3 x 8 reps (warm-up load) 🎥
- Squat
- 30kg: 8 reps (1 min 🛌)
- 40kg: 6 reps (1 min 🛌)
- 50kg: 4 reps (1 min 🛌)
- 60kg: 5 x 3 reps (3-5 min 🛌) 🎥
- Stop Squat (3s)
- 40kg - 2 x 5 (3 min 🛌) 🎥
- Leg Press 45
- 3 x 10 reps
- Prone Leg Curl
- 4 x 10 reps
- Seated Calf Raise
- 4 x 10 reps
Day Two
- External Cuff Rotation
- 4 x 10 reps (warm-up load)
- Reverse Fly
- 4 x 10 reps (warm-up load)
- Bench Press
- 30kg: 8 reps (1 min 🛌)
- 40kg: 6 reps (1 min 🛌)
- 50kg: 3 x 5 reps (3-5 min 🛌) 🎥
- Stop Bench Press (3s)
- 40kg - 2 x 5 reps (3 min 🛌) 🎥
- Dumbbell Incline Bench Press
- 2 x 8 reps
- Dumbbell Overhead Press
- 4 x 8 reps
- Tricep Rope Extension
- 4 x 8 reps
- Barbell Curl
- 4 x 8 reps
Day Three
- Plank
- 3 x 30"
- Back Hyperextension
- 3 x 10 reps
- Deadlift
- 40kg: 8 reps (1 min 🛌)
- 60kg: 6 reps (1 min 🛌)
- 70kg: 3 x 5 reps (3-5 min 🛌) 🎥
- Deficit (+/- 5cm) Deadlift
- 60kg - 2 x 5 reps 🎥
- Front Lat Pulldown
- 4 x 10 reps
- Cable Low Row (Triangle)
- 4 x 10 reps
- Unilateral Dumbbell Row
- 4 x 10 reps
Day Four
- Crunches
- 4 x 10 reps
- Barbell Hip Thrust
- 3 x 12 reps
- Stop Squat (1s)
- 30kg: 8 reps (1 min 🛌)
- 40kg: 6 reps (1 min 🛌)
- 50kg: 3 x 5 reps (3-5 min 🛌) 🎥
- Stop Bench Press (3s)
- 20kg: 8 reps (1 min 🛌)
- 30kg: 6 reps (1 min 🛌)
- 40kg: 3 x 5 reps (3-5 min 🛌) 🎥
- Dumbbell Front Raise
- 4 x 10 reps
- Dumbbell French Press
- 4 x 10 reps
- Alternating Dumbbell Curl
- 4 x 10 reps