Monday - (legs, arms, abs)
squats - 5 x 8 @ 175 lbs.
leg press - 3 x max reps with 10RM
lying leg curl - 3 x max reps with 12RM
standing calf raise - 4 x max reps with 15RM
barbell curl or ez bar curl - 3 x max reps with 10RM
weighted dips - 3 x max reps with 10RM
hammer curls - 3 x max reps with 10RM
skull crushers - 3 x max reps with 12RM
hanging knee raise - 3 x max reps
Wednesday - (chest, back, shoulders, abs)
bench press - 5 x 8 @ 105 lbs.
incline dumbbell press - 3 x max reps with 10RM
deadlifts - 3 x 4 @ 180 lbs.
T - bar row - 3 x max reps with 12RM
lat pulldown - 3 x max reps with 12RM
seated db press - 3 x max reps with 12RM
standing lateral db raise - 3 x max reps with 15RM
face pull - 3 x max reps with 20RM
weighted incline sit-up (weight held behind head) - 3 x 10.........put incline bench on highest
setting ; start with bodyweight only and perform 3 sets 10 reps. Once that becomes easy
add a 5lbs. plate held behind head and shoot for 3 sets of 10 reps. once that becomes easy
add a 10lbs. plate. ( can also use a kettlebell held behind head too if that is easier )
Friday - (legs, arms, abs)
squats - 4 x 3 @ 215 / 1 x AMRAP @ 215 lbs.
leg press - 3 x max reps with 10RM
lying leg curl - 3 x max reps with 12RM
standing calf raise - 4 x max reps with 15RM
barbell or ez bar curl - 3 x max reps with 10RM
weighted dips - 3 x max reps with 10RM
hammer curls - 3 x max reps with 10RM
skull crushers - 3 x max reps with 12 RM
hanging knee raise - 3 x max reps
Monday - (chest, back, shoulders, abs)
bench press - 4 x 3 @ 125 lbs. / 1 x AMRAP @ 125 lbs.
incline dumbbell press - 3 x max reps @ 10RM
deadlifts - 1 x 1 @ 220 lbs. / 1 x AMRAP @ 220lbs.
T - bar row - 3 x max reps with 12RM
lat pull down - 3 x max reps with 12RM
seated db press - 3 x max reps with 12RM
standing lateral db raise - 3 x max reps with 15 RM
face pull - 3 x max reps with 20RM
weighted incline situp - 3 x 10
* AMRAP = “as many reps as possible”
* RM = “repetition maximum.” Start with a weight that you can do for about the designated
number of reps and do as many as you can on each set.
* I know I put check in day as Saturday on the nutrition sheet but you can check in after
your 4 day weight training cycle is complete with your body weight and AMRAP set
numbers .
* This program is a lot less than what you were doing to allow for more recovery and
strength gains. On your days off feel free to do some foam rolling and stretching .
* This is a rotating program meaning Monday is Day # 1, Wednesday is Day # 2, Friday is
back to Day # 1 and Monday would go back to Day # 2. Wednesday would start the cycle
over again with Day # 1.