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Full body workout 3 days a week. Never 2 days in a row.
First 4 weeks with high rep. 15 to 20. Focus is good technique.
Do a short general warmup, 5-10 mins, and some dynamic stretching.
Week 1, RPE=6
Week 2, RPE=7
Week 3, RPE=8-9
Week 4, RPE=6, with only 2 workouts and atleast 72 hours between them.
Running
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0x0 reps |
rest: 10s
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Barbell Squat
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3x20 reps |
rest: 60s
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Dumbbell Bench Press
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3x20 reps |
rest: 60s
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Cable Seated Row
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3x20 reps |
rest: 60s
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Standing Calf Raises
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3x20 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x20 reps |
rest: 60s
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Barbell Deadlift
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3x20 reps |
rest: 60s
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Cable Crunch
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3x20 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x20 reps |
rest: 60s
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Cable Triceps Pushdown
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3x20 reps |
rest: 60s
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Dumbbell Stiff Leg Deadlift
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3x20 reps |
rest: 60s
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