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Comprehensive Strength Training Program

The document outlines a 4-week general strength training program. It includes exercises like squats, sumo deadlifts, Bulgarian split squats, leg raises, back extensions, and calf raises for lower body, as well as cleans & pulls, overhead presses, bent over rows, incline bench presses, reverse hypers, and reverse crunches for upper body. The program tracks reps, weight, sets, and total volume for each exercise over 4 sessions with a rest period between each set.

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Amogh Pandit
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11 views3 pages

Comprehensive Strength Training Program

The document outlines a 4-week general strength training program. It includes exercises like squats, sumo deadlifts, Bulgarian split squats, leg raises, back extensions, and calf raises for lower body, as well as cleans & pulls, overhead presses, bent over rows, incline bench presses, reverse hypers, and reverse crunches for upper body. The program tracks reps, weight, sets, and total volume for each exercise over 4 sessions with a rest period between each set.

Uploaded by

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

STRENGTH TRAINING PROGRAM

NAME: PHASE: GENERAL STRENGTH


REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


SQUATS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


SUMO DEADLIFTS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


BULGARIAN SPLIT SQUATS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


LEG RAISES 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


BACK EXTENSIONS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


CALF RAISES 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE!
STRENGTH TRAINING PROGRAM
NAME: PHASE: GENERAL STRENGTH
REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


cleans pulls 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


OH PRESS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


BB ROWS 90
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

INCLINE CLOSE GRIP Com Com Com Com


60
BENCH PRESS Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


REVERSE HYPERS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps Tot Reps Tot Reps Tot Reps Tot

Com Com Com Com


REVERSE CRUNCHES 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE!

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