Sample Training Program
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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 |
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Deadlifts (4x15) |
Pull-ups (4x12) |
RDL (4x12) |
DB rows (4x15) |
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BB Squat (4x15) |
Alt DB press (4x12) |
Lunges (4x12) |
Alt pulldowns (4x15) |
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ROT lift (2x12) |
ROT chop (2x12) |
ROT lift (2x12) |
ROT chop (2x12) |
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Paloff Press (2x12) |
Pillar Bridge (2x30-60s) |
Paloff Press (2x10) |
Pillar Bridge (2x30-60s) |
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Jump Lunges (2x10) |
ALT military press (2x10) |
Jump Lunges (2x10) |
ALT military press (2x10) |
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Sit-ups (2x10) |
Upright rows (2x10) |
Sit-ups (2x10) |
Push Ups (2x10) |
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Jump Squats (2x10) |
Body Saws (2x10) |
Jump squats (2x10) |
Body Saws (2x10) |
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Reverse Crunches (2x10) |
Mountain climbers (2x10) |
Reverse crunches (2x10) |
Mountain climbers (2x10) |
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