PHASE I: HYPERTROPHY TRAINING PROGRAM



PHASE I: HYPERTROPHY TRAINING PROGRAM

NOVEMBER 29 – DECEMBER 3

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power Cleans(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Med. Balls

Flat Bench Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB Raises Lateral/Ant. 12x____/_____ 12x____/_____ 12x____/_____ 12x____/_____

Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps Press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

DECEMBER 6 – DECEMBER 10

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power Cleans(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Med. Balls

Flat Bench Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB Raises Lateral/Ant. 12x____/_____ 12x____/_____ 12x____/_____ 12x____/_____

Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps Press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

DECEMBER 13 – DECEMBER 17

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power Cleans(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Med. Balls

Flat Bench Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB Raises Lateral/Ant. 12x____/_____ 12x____/_____ 12x____/_____ 12x____/_____

Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps Press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

DECEMBER 20 – DECEMBER 24

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power Cleans(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Med. Balls

Flat Bench Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB Raises Lateral/Ant. 12x____/_____ 12x____/_____ 12x____/_____ 12x____/_____

Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps Press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

DECEMBER 27 – DECEMBER 31

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power Cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

JANUARY 3 – JANURAY 7

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power Cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

JANUARY 10 – JANUARY 14

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power Cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

JANUARY 17 – JANUARY 21

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power Cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls

Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Pull-ups 00x____/_____ 00x____/_____ 00x____/_____

Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____

Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

MEDICINE BALL CORE WORKOUT:

SIT-UP WITH MED. BALL

PULLOVER SIT-UPS WITH MED. BALL

HIP ROLL

FIGURE 8 DRILL

STRAIGHT ARM SIT-UP

SIT-UP AND OVERHEAD THROW

SIT-UP AND CHEST PASS

SEATED BACKWARDS THROW

SIT-UP, ROLL AND THROW

LYING THROW

STANDING CHEST PASS

STANDING OVERHEAD THROW

OVER THE SHOULDER THROW

ABDOMINAL WORKOUT

WEEKS 1-2

NOV. 29-DEC. 10

EXERCISE SETS/REPS REST

Knee raises 1x35 20secs

Hip rolls 1x20(each side) 20secs

Crunches 1x50 20sces

Alternate toe touch 1x25(each side) 20secs

Oblique sit-ups 1x30(each side) 20secs

Sit-ups 1x30 20secs

V-ups 1x30 20secs

Figure 8’s 1 minute

WEEKS 3-4

DEC. 13-DEC. 24

EXERCISE SETS/REPS REST

Scissors 1 minute

Hip rolls 1x25(each side) 20secs

Crunches 1x60 20secs

Alternate toe touch 1x30(each side) 20secs

Sit-ups 1x40 20secs

V-ups 1x30 20secs

Figure 8’s 1 minute

WEEKS 5-6

DEC. 27-JAN. 7

EXERCISE SETS/REPS REST

Knee raises 1x40 20secs

Hip rolls 1x30(each side) 20secs

Crunches 1x70 20sces

Alternate toe touch 1x35(each side) 20secs

Oblique sit-ups 1x30(each side) 20secs

Sit-ups 1x60 20secs

V-ups 1x40 20secs

Figure 8’s 1.5 minute

WEEKS 7-8

JAN. 10-JAN. 21

EXERCISE SETS/REPS REST

Scissors 1.5 minutes

Knee raises 1x45 20secs

Hip rolls 1x40(each side) 20secs

Crunches 1x90 20sces

Alternate toe touch 1x40(each side) 20secs

Sit-ups 1x70 20secs

V-ups 1x45 20secs

Figure 8’s 1.5 minute

................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download