Workout Schedule - 2023

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