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Light Heave program
consisting of 2 weeks mixed, 1 week light, 1 week mixed, 1 week light.
first 2 weeks you train 7 days a week. third week 3 days a week, fourth week 7 days a week, fifth week 3 days a week. After that you can start over or change program.
goal: gain & lean
explanation heavy:
legs: 3 to 4 exercises 3 sets 6 to 8 reps (calculate percentage to set the weight to reach 6 reps. Last two need to be squeezed out)
back: 4 exercises 3 sets 6 to 8 reps (calculate percentage to set the weight to reach 6 reps. Last two need to be squeezed out)
chest; 4 exercises 3 sets 6 to 8 reps (calculate percentage to set the weight to reach 6 reps. Last two need to be squeezed out)
shoulders: 2 exercises per delt-part 3 sets 6 to 8 reps (calculate percentage to set the weight to reach 6 reps. Last two need to be squeezed out)
biceps/triceps: 3 exercises 4 sets 8 to 12 reps (calculate percentage to set the weight to reach 6 reps. Last two need to be squeezed out)
* make sure you focus in each rep on squeezing the barbell/dumbbell to get extra stimulation
** between each bodypart perform 1 tabata (20 seconds high intensity / 10 seconds rest - do this 8 times)
explanation light:
legs: 1 exercise 5 sets 10 to 15 reps change focus every next light-day. example: hamstrings first, glutes second, etc.
back: 1 exercise 5 sets 10 to 15 reps change exercise every next 'light' day: pull ups first, row second...
chest: 1 exercise 5 sets 10 to 15 reps change exercise every next light-day: bench press first, incline press second...
shoulders: 1 exercise 5 sets 10 to 15 reps take only one delt-part. Next light-day you take other delt-part
biceps/triceps: 1 exercise each 5 sets 10 to 15 reps change exercise every next light-day: EZ-curl first, hammer curl second, etc.
Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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3x8 reps |
rest: 60s
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dumbbell sissy squat
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3x8 reps |
rest: 60s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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leg press calves
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3x8 reps |
rest: 60s
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Cable Crunch
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Machine Lat Pull Down
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5x15 reps |
rest: 60s
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Barbell Bench Press
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5x15 reps |
rest: 60s
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Barbell Seated Press
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3x8 reps |
rest: 60s
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Dumbbell Raise
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3x8 reps |
rest: 60s
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Dumbbell Lying Rear Lateral Raise
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3x8 reps |
rest: 60s
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EZ-bar front rais
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3x8 reps |
rest: 60s
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EZ-bar up row
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3x8 reps |
rest: 60s
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incline rear delt wide grip row
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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barbell decline curl
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3x8 reps |
rest: 60s
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seated overhead extension
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Barbell Squat
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5x15 reps |
rest: 60s
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Hanging Leg Raise
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5x15 reps |
rest: 60s
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Machine Lat Pull Down
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Cable Rope Lat Pull Down
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3x8 reps |
rest: 60s
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Leverage Machine Iso Row
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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incline front press
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3x8 reps |
rest: 60s
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incline rear delt wide grip row
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5x15 reps |
rest: 60s
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Barbell Curl
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5x15 reps |
rest: 60s
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Bench Dip
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5x15 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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3x8 reps |
rest: 60s
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dumbbell sissy squat
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3x8 reps |
rest: 60s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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leg press calves
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3x8 reps |
rest: 60s
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Cable Crunch
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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