I'm going to post here the weekly programs my coach gives me so.
{{< alert class="info" >}} 🎥 - record the last set and take notes on the load. {{< /alert >}}
{{< alert class="info" >}} 🛌 - resting time I should take, if missing, default to 1 minute. {{< /alert >}}
{{< toc >}}
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