4 Week Training

Program

Weeks 1-4

Goals: - Resistance Training: 4 days per week - Cardio Training: 10-15min HIIT after workouts, 1 day abs/cardio

*Cycle the following workouts to fit your schedule best

Chest

Exercise Sets/Reps Weight Recorded (optional)

Flat Bench Press (Dumbells or Bar)

Warmup Set w/ bar 15-20 10, 8, 6, 4

Incline Bench Press 10, 8, 6, 4

Decline Bench Press 10, 8, 6, 4

Cable Flies - 3 Sets High

- 3 Sets Middle - 3 Sets Low

12, 8, Failure

Superset: Peckdeck Pushups

4 Sets Until Failure

Cool Down:

Stretch full body, especially the chest. Hold each stretch 20-30 seconds.

Optional: Incline walk, brisk, 10-15 minutes

Notes: - Increase the weight you are using with each set

o You want a weight that will be moderately difficult throughout the set and the last 2-3 reps should be quite difficult.

- Before you begin your workout, warm up with a choice of cardio for 5-10 minutes and post workouts, try to stretch out your body the best that you can.

- Feel free to record the weights that you used to remember for future workouts in the last column.

Back/Biceps

Exercise Sets/Reps Weight Recorded (Optional)

Superset: Wide Grip Lat Pull Down Underhand Lat Pulldown

Warm up: 15-20 reps lightweight 12, 12, 10, 8

Seated Back Rows 15, 12, 10, Dropset

Superset: Close Grip Lat Pull Down

Straight Arm Lat Pull

15, 12, 10, 8

T-Bar Row 8, 6, 4

Seated Dumbbell Curls* 2 Sets Failure Regular Curls 2 Sets Failure Hammer Curls

Preacher Curls 12, 10, 10, 8

Cool Down:

Stretch full body, especially the back/arms. Hold each stretch 20-30 seconds.

Optional: Incline walk, brisk, 10-15 minutes

Notes:

- For the Dumbbell Curls, stay seated with back straight up and lift both arms at the same time. Once

you get to failure, stand up and being to curl alternating your hands until failure.

- Keep rest periods short between supersets

- Make sure your carbohydrate intake is sufficient before doing these lifts! You want to try and go

heavy with back.

Triceps/Shoulders

Exercise Sets/Reps Weight Recorded (optional)

Superset: Skull Crushers

Close Grip Press

12, 10, 10, Failure (All close grip presses are until

Failure)

Military Press 12, 10, 8, 8

Shoulder Shrugs (Heavy) 10, 8, 8, 6

Upright Rows superset Double Arm Lateral Raise

10, 8, 6 (Lateral Raises – Lighter weight

until Failure)

Rear Delt Flys (Pec dec or cable) 20, 20, 20, 20, Dropset

Dips 12, 10, Failure

Tricep Cable Pull Down 15, 12, Dropset

Cool Down:

Stretch full body, especially the arms. Hold each stretch 20-30 seconds.

Optional: Incline walk, brisk, 10-15 minutes

Lower Body

Exercise Sets/Reps Weight Recorded (Optional)

Squats Warm Up w/ Bar – 15-20 deep 12, 12, 10, 8

Leg Extensions 12, 12, 21’s*, Failure (Rest Periods Short)

Calf Raises superset with Body Weight Calf Raises*

30, 30, 30, 30

Leg Press 15, 12, 12, 10, 6

Dead Lifts 8, 6, 4, 2

Walking Lunges Each Leg – 20, 18, 18, 10 (drop weight and do same amount

with just body weight)

Cool Down:

Stretch full body, especially the legs. Hold each stretch 20-30 seconds.

Hold off on cardio these days

High Carb Intake!

Notes:

- For leg extension 21’s, do 7 reps bringing it half way up, then 7 starting from the top and bringing it

half way down, and then 7 full range of motion reps

- Calf raises- first 30 do weighted, then do another 30 immediately after with only body weight.

Sample Schedule (Change to fit schedule)

Monday: Chest Tuesday: Shoulders/Triceps Wednesday: Rest Thursday: Back/Bi Friday: Legs Saturday: Cardio/Abs Sunday: Rest

Notes:

- Cardio Days:

o Focus on HIIT cardio (works well on stair steppers and treadmills)

- Abs should be done with about 20-30 reps per set and back to back

- These workouts should be done for four weeks then routine should be switched.

o Each week, there can be changes to the workouts if preferred. Feel free to change up

rep/set amounts, switch out different exercises, or change speed of them.