Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a 6-day, advanced, strength training program that utilizes a pyramid format. Meaning, the number of repetitions increase with each subsequent set. Typically 3-4 sets are performed for each exercise.
Use a heavy enough weight that enables you to complete only the desired number of repetitions. Once you can complete more, increase the weight by 5-10 percent respectively for upper/lower body exercises. Each subsequent set should be slightly heavier than the next.
Session 1: Legs/Core, 7 total exercises, 47-minute session.
Session 2: Back/Arms, 6 exercises, 45-minute session.
Session 3: Chest/Shoulders, 6 exercises, 45-minute session.
Session 4: Repeat session 1
Session: 5: Repeat session 2
Session 6: Repeat session 3
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Barbell Single-Leg Squat
|
4x5,6,7,8 reps |
rest: 60s
|
||
Barbell Squat
|
4x5,6,7,8 reps |
rest: 120s
|
||
Machine Seated Calf Raise
|
3x15 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x10 reps |
rest: 60s
|
||
Decline Crunch
|
2x12,15 reps |
rest: 60s
|
||
Hanging Leg Raise
|
2x8,10 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x10,12,15 reps |
rest: 60s
|
Barbell Deadlift
|
4x5,6,7,8 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x6,8,10 reps |
rest: 75s
|
||
Barbell Bent-Over Row
|
3x6,8,10 reps |
rest: 75s
|
||
Barbell Shrug
|
3x10 reps |
rest: 60s
|
||
Barbell Curl
|
4x6,8,10,12 reps |
rest: 75s
|
||
Dumbbell Alternating Hammer Curl
|
3x10 reps |
rest: 60s
|
Dumbbell Incline Bench Press
|
3x6,8,10 reps |
rest: 90s
|
||
Barbell Bench Press
|
3x6,8,10 reps |
rest: 120s
|
||
Machine Fly
|
3x8,10,12 reps |
rest: 75s
|
||
Dumbbell Seated Shoulder Press
|
3x6,8,10 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
3x8 reps |
rest: 90s
|
||
Dumbbell Bent-Over Raise
|
3x6,8,10 reps |
rest: 60s
|
Barbell Squat
|
4x4,6,8,10 reps |
rest: 120s
|
||
Barbell Single-Leg Squat
|
3x6 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x15 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x10 reps |
rest: 60s
|
||
Decline Crunch
|
2x10,12 reps |
rest: 60s
|
||
Hanging Leg Raise
|
2x8,10 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x10,12,15 reps |
rest: 60s
|
Barbell Deadlift
|
4x5 reps |
rest: 120s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8,10,12 reps |
rest: 75s
|
||
Barbell Bent-Over Row
|
3x6,8,10 reps |
rest: 75s
|
||
Barbell Shrug
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
4x10 reps |
rest: 75s
|
||
Dumbbell Alternating Hammer Curl
|
3x8,10,12 reps |
rest: 60s
|
Dumbbell Incline Bench Press
|
3x8,10,12 reps |
rest: 90s
|
||
Barbell Bench Press
|
3x8,10,12 reps |
rest: 120s
|
||
Machine Fly
|
3x8,9,10 reps |
rest: 75s
|
||
Dumbbell Seated Shoulder Press
|
3x6,8,10 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
3x8 reps |
rest: 90s
|
||
Dumbbell Bent-Over Raise
|
3x8 reps |
rest: 60s
|