Workout Schedule - 2023

I’m going to post here the weekly programs my coach gives me so.

πŸ—’οΈ πŸŽ₯ - record the last set and take notes on the load.

πŸ—’οΈ πŸ›Œ - resting time I should take, if missing, default to 1 minute.

Table of Contents

Week One (πŸ“… 2023-01-10)

Day One

Plank
4 x 30"
Bulgarian Squat
3 x 8 reps (warm-up load) πŸŽ₯
Squat
3 x 5 reps (normal load, 3 min πŸ›Œ) πŸŽ₯
Stop Squat (3s)
2 x 5 reps (normal load, 3 min πŸ›Œ) πŸŽ₯
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 πŸ›Œ) πŸŽ₯
Stop Bench Press (1s)
2 x 5 reps (3 min πŸ›Œ) πŸŽ₯
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 πŸ›Œ) πŸŽ₯
Deficit (+/- 5cm) Deadlift
2 x 5 reps πŸŽ₯
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 πŸ›Œ) πŸŽ₯
Stop Bench Press (3s)
4 x 5 reps πŸŽ₯
Dumbbell Front Raise
4 x 10 reps
Dumbbell French Press
4 x 10 reps
Alternating Dumbbell Curl
4 x 10 reps

Week Two (πŸ“… 2023-01-16)

Day One

Plank
4 x 30"
Bulgarian Squat
3 x 8 reps (warm-up load) πŸŽ₯
Squat
  • 30kg: 8 reps (1 min πŸ›Œ)
  • 40kg: 6 reps (1 min πŸ›Œ)
  • 50kg: 4 reps (1 min πŸ›Œ)
  • 60kg: 5 x 3 reps (3-5 min πŸ›Œ) πŸŽ₯
Stop Squat (3s)
40kg - 2 x 5 (3 min πŸ›Œ) πŸŽ₯
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 πŸ›Œ)
  • 40kg: 6 reps (1 min πŸ›Œ)
  • 50kg: 3 x 5 reps (3-5 min πŸ›Œ) πŸŽ₯
Stop Bench Press (3s)
40kg - 2 x 5 reps (3 min πŸ›Œ) πŸŽ₯
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 πŸ›Œ)
  • 60kg: 6 reps (1 min πŸ›Œ)
  • 70kg: 3 x 5 reps (3-5 min πŸ›Œ) πŸŽ₯
Deficit (+/- 5cm) Deadlift
60kg - 2 x 5 reps πŸŽ₯
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 πŸ›Œ)
  • 40kg: 6 reps (1 min πŸ›Œ)
  • 50kg: 3 x 5 reps (3-5 min πŸ›Œ) πŸŽ₯
Stop Bench Press (3s)
  • 20kg: 8 reps (1 min πŸ›Œ)
  • 30kg: 6 reps (1 min πŸ›Œ)
  • 40kg: 3 x 5 reps (3-5 min πŸ›Œ) πŸŽ₯
Dumbbell Front Raise
4 x 10 reps
Dumbbell French Press
4 x 10 reps
Alternating Dumbbell Curl
4 x 10 reps

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