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  Program Weeks 1-4

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Week 1

Day 1:
Superset x 2
DB Shoulder Press x 12
Wide Grip Pulldown x 12

Superset x 2
Cable Row x 12
Cable Tricep Pushdown x 12
DB Lateral Raise x 12

Superset x 2
DB French Press x 12
Hammer Curl x 12


Day 2:
Deficit Deadlift - 3 x 10 @ 55%
Squat - 3 x 10 @ 60%
Bench - 3 x 10 @ 60%
Stiff Leg Deadlift - 3 x 10 @ 40%


Day 3:
Superset x 2
Close Grip - Pulldown x 8
Skull Crusher x 8

Superset x 2
Chest Supported Row - x 8
One Arm Cable Tricep Pushdown - x 8
Barbell Curl - x 8


Day 4:
Squat - 3 x 5 @ 70%
Close Grip - Bench - 3 x 5 @ 70%
Incline Bench - 3 x 5 - 8
OHP - 3 x 5 @ 70%


Day 5:
Superset x 2
Barbell Row x 15
Rope Tricep Pushdown - x 15

Superset x 2
Chin Up - 15 (Use Assisted If Needed)
Decline Tricep Extension - 15
Cable Curl - 15

Day 6:
Squat - 3 x 7 @ 55%
Pause Squat - 3 x 7 @ 50%
Bench3 x 7 @ 55%
Deadlifts - 5 x 3 @ 65%
Hamstring Curl/GHR - 3 x 7 - 10
Planks - 3 x 45 Seconds

Week 2
Day 1:
Superset x 2
DB Shoulder Press x 12
Wide Grip Pulldown x 12

Superset x 2
Cable Row x 12
Cable Tricep Pushdown x 12
DB Lateral Raise x 12

Superset x 2
DB French Press x 12
Hammer Curl x 12


Day 2:
Deficit Deadlift - 3 x 10 @ 57.5%
Squat - 3 x 10 @ 62.5%
Bench - 3 x 10 @ 62.5%
Stiff Leg Deadlift - 3 x 10 @ 42.5%


Day 3:
Superset x 2
Close Grip - Pulldown x 8
Skull Crusher x 8

Superset x 2
Chest Supported Row - x 8
One Arm Cable Tricep Pushdown - x 8
Barbell Curl - x 8


Day 4:
Squat - 3 x 5 @ 72.5%
Close Grip Bench - 3 x 5 @ 72.5%
Incline Bench - 3 x 5 - 8
OHP - 3 x 5 @ 72.5%


Day 5:
Superset x 2
Barbell Row x 15
Rope Tricep Pushdown - x 15

Superset x 2
Chin Up - 15 (Use Assisted If Needed)
Decline Tricep Extension - 15
Cable Curl - 15

Day 6:
Squat - 3 x 7 @ 57.5%
Pause Squat - 3 x 7 @ 52.5%
Bench3 x 7 @ 52.5%
Deadlifts - 5 x 3 @ 67.5%
Hamstring Curl/GHR - 3 x 7 - 10
Planks - 3 x 45 Seconds


Week 3
Day 1:
Superset x 2
DB Shoulder Press x 12
Wide Grip Pulldown x 12

Superset x 2
Cable Row x 12
Cable Tricep Pushdown x 12
DB Lateral Raise x 12

Superset x 2
DB French Press x 12
Hammer Curl x 12

Day 2:
Deficit Deadlift - 3 x 10 @ 60%
Squat - 3 x 10 @ 65%
Bench - 3 x 10 @ 65%
Stiff Leg Deadlift - 3 x 10 @ 45%


Day 3:
Superset x 2
Close Grip - Pulldown x 8
Skull Crusher x 8

Superset x 2
Chest Supported Row - x 8
One Arm Cable Tricep Pushdown - x 8
Barbell Curl - x 8


Day 4:
Squat - 3 x 5 @ 75%
Close Grip Bench - 3 x 5 @ 75%
Incline Bench - 3 x 5 - 8
OHP - 3 x 5 @ 75%

Day 5:
Superset x 2
Barbell Row x 15
Rope Tricep Pushdown - x 15

Superset x 2
Chin Up - 15 (Use Assisted If Needed)
Decline Tricep Extension - 15
Cable Curl - 15
Day 6:
Squat - 3 x 7 @ 60%
Pause Squat - 3 x 7 @ 55%
Bench3 x 7 @ 55%
Deadlifts - 5 x 3 @ 70%
Hamstring Curl/GHR - 3 x 7 - 10
Planks - 3 x 45 Seconds


Week 4
Day 1:
Superset x 2
DB Shoulder Press x 12
Wide Grip Pulldown x 12

Superset x 2
Cable Row x 12
Cable Tricep Pushdown x 12
DB Lateral Raise x 12

Superset x 2
DB French Press x 12
Hammer Curl x 12


Day 2:
Deficit Deadlift - 2 x 10 @ 62.5%
Squat - 2 x 10 @ 67.5%
Bench - 2 x 10 @ 67.5%
Stiff Leg Deadlift - 2 x 10 @ 47.5%


Day 3:
Superset x 2
Close Grip - Pulldown x 8
Skull Crusher x 8

Superset x 2
Chest Supported Row - x 8
One Arm Cable Tricep Pushdown - x 8
Barbell Curl - x 8


Day 4:
Squat - 3 x 5 @ 77.5%
Close Grip Bench - 3 x 5 @ 77.5%
Incline Bench - 3 x 5 - 8
OHP - 3 x 5 @ 77.5%

Day 5:
Superset x 2
Barbell Row x 15
Rope Tricep Pushdown - x 15

Superset x 2
Chin Up - 15 (Use Assisted If Needed)
Decline Tricep Extension - 15
Cable Curl - 15

Day 6:
Squat - 3 x 7 @ 62.5%
Pause Squat - 3 x 7 @ 57.5%
Bench3 x 7 @ 57.5%
Deadlifts - 5 x 3 @ 72.5%
Hamstring Curl/GHR - 3 x 7 - 10
Planks - 3 x 45 Seconds