Brian Alsruhe Strength Program
Sport
Advanced
Barbell
Plan Details
The Brian Alsruhe Strength Program routine by Vincent.g.c.j.Tremblay is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
strength building workout: 3 month cycle: month 1: 4 sets of 8 working your way up to 75% of your one rep max on your last working set, adding 10lbs per lower body lifts and 5lbs per upper body lifts every week. month 2: 5sets of 5 months 3: 10 sets of 3
Routine detail
Day 1
overhead press
Est. 53 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Z-press
4 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 7
squats
Est. 53 min
9 exercises
Box Jump Multiple Response
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Split Jump
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Quadricep Stretch
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 8
bench press
Est. 53 min
9 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Push-Up (Close Hand)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 9
deadlifts
Est. 57 min
9 exercises
Kettlebell Hang Clean
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Abdominal Pendulum
4 Sets x 8 Reps
Kettlebell One-Arm Snatch
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Superman
4 Sets
Barbell Rack Pull
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
