Sample Training Program

Sample Training Program

A good program should start off on the basis of building a foundation. For me, my foundational movements include squat, deadlift, push up, pull up, plank, and a chop/lift variation. Although it doesn't seem glamorous, it helped to build the strength I have now. Improving those foundational movements then gave me the ability to vary and be creative with the exercises now. Now that I have my foundational movements on lock I am always reworking and refocusing on different exercises. I try to push myself every rep, every set, and keep a strict time on my rest breaks. Here is an example of what one strength training week looks like for me now.

 

DAY 1

DAY 2

DAY 3

DAY 4

Deadlifts (4x15)

Pull-ups (4x12)

RDL (4x12)

DB rows (4x15)

BB Squat (4x15)

Alt DB press (4x12)

Lunges (4x12)

Alt pulldowns (4x15)

ROT lift (2x12)

ROT chop (2x12)

ROT lift (2x12)

ROT chop (2x12)

Paloff Press (2x12)

Pillar Bridge (2x30-60s)

Paloff Press (2x10)

Pillar Bridge (2x30-60s)

Jump Lunges (2x10)

ALT military press (2x10)

Jump Lunges (2x10)

ALT military press (2x10)

Sit-ups (2x10)

Upright rows (2x10)

Sit-ups (2x10)

Push Ups (2x10)

Jump Squats (2x10)

Body Saws (2x10)

Jump squats (2x10)

Body Saws (2x10)

Reverse Crunches (2x10)

Mountain climbers (2x10)

Reverse crunches (2x10)

Mountain climbers (2x10)

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