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Program

The document outlines a 7-day workout program focusing on different muscle groups each day, including shoulder and arms, lower body, chest and back, and push/pull workouts. Specific exercises, sets, and repetitions are detailed for each day, with variations in intensity and volume. Additionally, there are rest days and specific notes on progression for certain lifts like deadlifts and squats.

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bradchauvinjr
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27 views

Program

The document outlines a 7-day workout program focusing on different muscle groups each day, including shoulder and arms, lower body, chest and back, and push/pull workouts. Specific exercises, sets, and repetitions are detailed for each day, with variations in intensity and volume. Additionally, there are rest days and specific notes on progression for certain lifts like deadlifts and squats.

Uploaded by

bradchauvinjr
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Program

D1- Shoulder + Arms


Bench 4 sets 5@76%
CG Spoto 3 sets 6@8
Shoulder press 3 sets 6-10
EZ SK s/s DB curls 4 sets 6-8
Lateral raises 3 sets 8-12
SA Extensions s/s cable curls 2 sets 12-15

D2- Lower
Squat 3 sets [email protected]
Snatch RDL 3 sets 6-10
Hack squat 2 sets 6-10
Hamstring curls 3 sets 8-12
Leg extensions 2 sets 8-12
Sled push 3 sets 50m

D3- Chest + Back


Bench 4 sets 10@8
V bar row 6 sets 6 rest 30s
Weighted dips 3-5,6-8,bw@fail
Pull downs 3 sets 10-15
DB Bench 1 1/2 2 sets 6-10
Tricep extension 3 sets 20

D4- off (track workout)

D5- Lower
Pause Squat 3 sets 5@8
SSB GM 2 sets 6-10
BSS 3 sets 6-10
Hamstring curls 2 sets 8-12
Leg extensions 2 sets 8-12
Core circuit..

D6- Push
Bench 3 sets 3@305 (86%) / Tempo 3 sets 5@65% (4-2-0)
Weighted dips 3-5,6-8,bw@fail
DB Incline 3 sets 6-10
Flys 2 sets 12-15
DB Cleans 3 sets 8-12
DB RB 4 sets 12-15

D7- Pull (sumo)


Deadlift 3 sets 3-5@8
Pause deadlift 2 sets 3@65%
Weighted pull-ups 3-5,6-8, bw@fail
Barbell row 3 sets 8-12
Lat pull down 8 set 8 rest 30
Yoak carry 3 sets 50 m
Farmer carry 3 sets 50m

● D6.. push day 3 sets 3@8, 3 sets [email protected], 2 sets 3@9, 1 set 1-3@10

● DL and Squat
3 sets 3-5@8, 3 sets [email protected], 2 sets 3@9,
1 set 3@10

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