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Workout Cycle

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menoufi2000
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50 views3 pages

Workout Cycle

Uploaded by

menoufi2000
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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New Cycle for Muscle Growth (4-Week Cycle)

Key Adjustments:
• Periodization: We’ll cycle the intensity throughout the month with some
deloading to allow for recovery and continued progress.
• Progressive Overload: We'll emphasize using different rep ranges to
target both strength (low reps) and hypertrophy (moderate reps).
• Exercise Variety: Slight tweaks in exercises to prevent adaptation
while continuing to hit the same muscle groups.
• Accessory Work: Increased focus on weak points and smaller muscle
groups for balanced development.

Day 1: Chest & Back (Hypertrophy Focus)


Warm-Up (5-10 minutes)
• Arm circles
• Dynamic stretches
• Light push-ups and pull-ups (2 sets of 5-10 reps each)
Main Workout:
1. Incline Barbell Press
• 4 sets of 6-8 reps
• Rest 90 seconds
2. Weighted Pull-Ups (Switch grips every set)
• 4 sets of 6-8 reps
• Rest 90 seconds
3. Flat Dumbbell Press
• 4 sets of 8-10 reps
• Rest 90 seconds
4. T-Bar Row (or Chest-Supported Row)
• 4 sets of 8-10 reps
• Rest 90 seconds
5. Chest Flyes (Machine or Dumbbell)
• 3 sets of 10-12 reps
• Rest 60 seconds
6. Single-Arm Dumbbell Row (Focus on squeeze)
• 3 sets of 8-10 reps per arm
• Rest 60 seconds
7. Face Pulls
• 3 sets of 12-15 reps
• Rest 60 seconds
Cool Down (5-10 minutes)
• Stretching chest, shoulders, and back

Day 2: Arms (Strength Focus)


Warm-Up (5-10 minutes)
• Arm swings, shoulder dislocations with a band
Main Workout:
1. Close-Grip Barbell Bench Press
• 4 sets of 4-6 reps
• Rest 2 minutes
2. Barbell Curl (Strict form)
• 4 sets of 4-6 reps
• Rest 90 seconds
3. Overhead Tricep Extension (Dumbbell or Cable)
• 3 sets of 8-10 reps
• Rest 90 seconds
4. EZ-Bar Skull Crushers
• 3 sets of 8-10 reps
• Rest 90 seconds
5. Dumbbell Hammer Curls
• 3 sets of 10-12 reps
• Rest 60-90 seconds
6. Cable Tricep Pushdowns (V-Bar or Rope)
• 3 sets of 10-12 reps
• Rest 60 seconds
Cool Down (5-10 minutes)
• Stretch all major muscle groups, focusing on arms

Day 3: Shoulders & Abs (Hypertrophy Focus)


Warm-Up (5-10 minutes)
• Dynamic stretches, shoulder mobility drills
Main Workout:
1. Seated Dumbbell Press (Focus on full range)
• 4 sets of 8-10 reps
• Rest 90 seconds
2. Arnold Press
• 3 sets of 10-12 reps
• Rest 90 seconds
3. Lateral Raises (Slow negative)
• 3 sets of 12-15 reps
• Rest 60-90 seconds
4. Front Plate Raises
• 3 sets of 10-12 reps
• Rest 60 seconds
5. Cable Face Pulls
• 3 sets of 12-15 reps
• Rest 60 seconds
Abs Workout:
1. Leg Raises
• 4 sets of 12-15 reps
2. Russian Twists (with weight)
• 3 sets of 20 reps per side
3. Weighted Planks
• 3 sets of 30-45 seconds
4. Cable Woodchoppers
• 3 sets of 12-15 reps per side
Cool Down:
• Light stretching focusing on shoulders and core

Day 4: Chest & Back (Strength Focus)


Warm-Up (5-10 minutes)
• Arm circles, dynamic stretches
Main Workout:
1. Flat Barbell Bench Press
• 4 sets of 4-6 reps
• Rest 2 minutes
2. Barbell Bent-Over Rows
• 4 sets of 4-6 reps
• Rest 2 minutes
3. Weighted Chest Dips
• 3 sets of 6-8 reps
• Rest 90 seconds
4. Pendlay Rows
• 3 sets of 6-8 reps
• Rest 90 seconds
5. Chest Crossover Machine
• 3 sets of 10-12 reps
• Rest 60-90 seconds
6. Reverse Dumbbell Flyes
• 3 sets of 12-15 reps
• Rest 60 seconds
7. Negative Pull-Ups
• 3 sets of 3-5 reps
• Rest 60 seconds
Cool Down:
• Stretching the chest, shoulders, and back

Day 5: Legs (Hypertrophy Focus)


Warm-Up (10-15 minutes)
• Dynamic stretches, foam rolling
Main Workout:
1. Leg Press (Feet close or wide)
• 4 sets of 8-10 reps
• Rest 90 seconds
2. Bulgarian Split Squats
• 4 sets of 8-10 reps per leg
• Rest 90 seconds
3. Walking Lunges (Weighted)
• 3 sets of 12 reps per leg
• Rest 60-90 seconds
4. Leg Curls (Machine)
• 3 sets of 10-12 reps
• Rest 60 seconds
5. Hip Thrusts (Weighted)
• 4 sets of 10-12 reps
• Rest 90 seconds
6. Calf Raises (Machine or Seated)
• 4 sets of 12-15 reps
• Rest 60 seconds
Cool Down:
• Stretch hamstrings, quads, calves, and hip flexors

Day 6: Active Recovery or Rest Day


• Optional Activities:
• Light walking or swimming
• Mobility work and foam rolling
• Yoga or stretching to promote flexibility and recovery

Day 7: Cardio (Low to Moderate Intensity)


• 5 km run or low-intensity steady-state cardio for 30-40 minutes.

Notes for Progression & Periodization:


• Week 1-2: Focus on increasing volume and pushing close to failure on
hypertrophy exercises (8-12 reps). Gradually increase weights when you can complete
the upper range of reps with good form.
• Week 3-4: Switch to a strength focus (4-6 reps for compounds). Reduce
volume slightly but increase the load to ensure progression. Add extra sets if
recovery allows.
• Deload Week (if needed): If you feel fatigued, drop the weights by 20%
and reduce the volume in Week 4 for a lighter week of training.

This cycle includes a good mix of hypertrophy and strength phases, with varied
exercises to ensure continuous progress. Feel free to adjust the weights or
exercises based on how your body responds, and always prioritize recovery and
nutrition to optimize muscle growth.

End of Cycle: December 8th.

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