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LDC week 1 t/m 4 programm
General
Intermediate
Body
Plan Details
The LDC week 1 t/m 4 programm routine by LarsKosters is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Lower body focus + explosiveness
Est. 0 min
8 exercises
Explosive jump lunges
3 Sets x 12 Reps
Circuit 1: Barbell squat + box jumps
4 Sets x 8 Reps
Circuit 2: barbell Deadlift
3 Sets x 5 Reps
Circuit 3: DB reverse Lunge + explosive jump lunge
3 Sets x 8 Reps
Lateral walk with band
3 Sets x 10 Reps
Broad jumps
3 Sets x 5 Reps
Single leg explosive step up’s
3 Sets x 8 Reps
Circuit 4: DB single leg RDL + broad jumps
3 Sets x 8 Reps
Wed
Core session
Est. 0 min
20 exercises
High plank
3 Sets
Side plank with lifting hip
3 Sets x 8 Reps
Circuit 4: plank with leggs on medball
3 Sets
Walking high plank with resistance band
3 Sets
In & out
3 Sets x 12 Reps
Circuit 1: plank (rest 1 min between sets 30 sec between circuits)
3 Sets
Low plank with variations (extend arm/leg opposite arm with opposite leg etc)
3 Sets
Stability Ball Plank
3 Sets
Circuit 5: deadbuggs with resistance band and ball
3 Sets x 8 Reps
High plank + punches (on med ball)
3 Sets x 10 Reps
Circuit 2: low to high plank
3 Sets x 8 Reps
SB 1 knee to chest
3 Sets x 8 Reps
Crab walks with med ball and band
3 Sets x 15 Reps
Circuit 6: Russian twist
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Circuit 3: Stability ball, Knee to chest
3 Sets x 8 Reps
Med ball core (throw med ball)
3 Sets x 12 Reps
Marches with resistance band
3 Sets x 10 Reps
Shoulder rotation with band
3 Sets x 8 Reps
Thu
Upper body + core
Est. 0 min
12 exercises
Bench Dip
3 Sets x 8 Reps
Circuit 4: bicep curls + front raises
3 Sets x 10 Reps
Circuit 1: DB single arm shoulder press knee on floor
4 Sets x 10 Reps
Shoulder burners
4 Sets
Barbell Bent-Over Row
4 Sets x 10 Reps
Circuit 2: stability ball chest press
4 Sets x 8 Reps
Push-Up
4 Sets x 20 Reps
Superman
4 Sets
Circuit 3: pull ups, as many as You can
4 Sets
DB laterall + front raises
4 Sets x 8 Reps
Side pushup
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Fri
Full body
Est. 0 min
9 exercises
Low to high plank
3 Sets x 8 Reps
Circuit 3: stability ball squat + quads burner + SB push ups and core burner
3 Sets x 12 Reps
DB 1 legg stability row
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Circuit 1: nordic curls + DB stability row + low to high plank (rest 1/2 min between sets)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Push up + Knee to chest with feet on stability ball
3 Sets x 12 Reps
Circuit 2: Barbell hip thrust + Tricep dips + mountain climbers
3 Sets x 6 Reps
Quads burner (ball against the wall with dumbells till failure)
3 Sets
