Scribd
Upload
2 views2 pages

4 Week Training Program

The document outlines a 4-week training program created by Amber Good, consisting of daily workouts focused on different muscle groups. Each day includes specific exercises with designated sets and repetitions, targeting areas such as glutes, shoulders, back, and legs. The program incorporates various training techniques, including supersets and dropsets, to enhance strength and muscle development.

Uploaded by

dalmacija.masterplan
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
2 views2 pages

4 Week Training Program

The document outlines a 4-week training program created by Amber Good, consisting of daily workouts focused on different muscle groups. Each day includes specific exercises with designated sets and repetitions, targeting areas such as glutes, shoulders, back, and legs. The program incorporates various training techniques, including supersets and dropsets, to enhance strength and muscle development.

Uploaded by

dalmacija.masterplan
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

4 WEEK TRAINING PROGRAM

Amber Good

DAY 1
GLUTES & QUADS SETS REPS

1.​ ​Barbell Squat 5 5

2.​ ​Leg press (quad focused-feet close 4 10-12


together)

3.​ ​Dumbbell step ups 4 10 each leg

4.​ ​Leg extension 4 10-12

5.​ ​Banded squat bouncers (legs close 2 30


together) *OPTIONAL*

6.​ ​Hip abductor machine (fast tempo) 2 30

DAY 2
SHOULDERS (& 1 CHEST EXERCISE LOL) SETS REPS

1. Dumbbell shoulder press dropset 3


a.​ ​Heavy weight 8
b.​ ​Drop weight 15

2. Dumbbell lateral raise dropset 3


a.​ ​Heavy weight 8
b.​ ​Drop weight 15

3.​ ​Rear delt flyes 4 10

4.​ ​Cable front row 4 10

5.​ ​Dumbbell chest press 4 10

6.​ ​Banded Lateral raises (constant tension 2 30

DAY 3
GLUTES / HAMS / CALVES SETS REPS

1.​ ​Sumo deadlift 4 6-8


2. Glute kickback 4 10-12 each
(cable or smith machine) leg

3. Superset: 4
a.​ ​Kettle bell squat 10
b.​ ​Kettlebell stiff leg deadlift 10

4.​ ​Hamstring curl 4 10-12

5.​ ​Calf Raise 4 15

DAY 4
BACK / BICEPS / TRICEPS SETS REPS

1.​ ​Pull-ups (assisted/unassisted) 4 10

2.​ ​Lat Pulldown 4 10-12

3.​ ​Cable Row 4 10

4.​ ​Bicep Curls 4 8 each arm

5.​ ​Hammer Curls 4 8 each arm

6.​ ​Triceps Pushdowns 4 10

DAY 5
LEGS & SHOULDERS SETS REPS

1.​ ​Barbell hip thrust 4 8-10

2. Superset 4
a.​ ​Leg extension 10
b.​ ​Hamstring curl 10

3. Superset 3
a.​ ​Hip abduction machine 15
b.​ ​Hip adduction machine 15

4. Dumbbell raise complex 3


a.​ ​Front raise 10
b.​ ​Lateral raise 10
c.​ ​Bent over rear delt raise 10

5. Superset 3
a.​ ​Cable front raise 10
b.​ ​ ace pull
F 10

You might also like