4 Phase Strength Training Program
4 Phase Strength Training Program
A weight lifting program geared to promote Muscular strength & Conditioning.
Phase #1 – Super Endurance 3-4 weeks
2 sets 20 repetitions
Phase #2 – Endurance 2-3 weeks
3 sets 15 repetitions
Phase #3 – Strength 2-3 weeks
3 sets 8 - 10 repetitions
Phase #4 - Recovery 2 weeks
2 sets 10 – 12 repetitions
Repeat Phases –Always applying the “Overload Principle”
3 day split Routine –Alternating between these to workouts patterns
Legs, Back & Biceps
Chest, Shoulders & Triceps
Legs, Back, Biceps & Core
Lower Back: Fit ball Routine
45º Bench Straight
45º Bench Twist
Low Abs: Kneerockbacks
Leg Lowers
Knee-up Bench
Leg Exercises
Main Exercise: Squats,
Lunges
Step-ups
Side Lunges
Twisting Abs: Decline Bench Rotation w/ Med Ball
Seated Rotation w/ Med Ball
Rope Pulls
Back Exercises
Main Exercise: Pullups (overhand grip)
Lat Pulldown
Db Row
Machine Row (alternate grips)
Pullover
Quadratus Lumborum: Teapots
Biceps Exercises
Main Exercise: Balance Db Curls
Balance Hammer Curls Db
Balance Bb Curls
Rectus Abdominus: Fit Ball Crunches
Matt Crunches
Chest, Shoulders, Triceps & Core
Lower Back: Fit ball Routine
45º Bench Straight
45º Bench Twist
Low Abs: Kneerockbacks
Leg Lowers
Knee-up Bench
Chest Exercises
Main Exercise: Dumbbell Chest Press
Flat
Incline
Decline
Fit Ball
Twisting Abs: Decline Bench Rotation w/ Med Ball
Seated Rotation w/ Med Ball
Rope Pulls
Shoulder Exercises
Main Exercise: Barbell Anterior Raise
Standing Bentover Reverse Flys
Side Db Lateral
Db Shoulder Press
Quadratus Lumborum: Teapots
Triceps Exercises
Main Exercise: Seated Overhead Db Extensions
Cable Pressdowns
Lying Barbell Extensions
Dips
Rectus Abdominus: Fit Ball Crunches
Matt Crunches
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