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4-Day Strength Training Program

The document outlines a 4 day workout routine with exercises for each day focusing on hypertrophy, speed, force, and legs. Each day includes multiple exercises listed as sets and reps with some exercises including additional weight.

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valentin Dapra
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5 views1 page

4-Day Strength Training Program

The document outlines a 4 day workout routine with exercises for each day focusing on hypertrophy, speed, force, and legs. Each day includes multiple exercises listed as sets and reps with some exercises including additional weight.

Uploaded by

valentin Dapra
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

ACCUMULATION

Jour 1 :Hypertrophie Jour 2 :Speed Jour 3 :Force(Rings+tempo 3sec) Jour 4 :Legs


Front & 1p-1mu-1d x5
A1 : Front lever progression (tuck front A1 : Tractions 25kg : 3x5
lever pull) : 4x10
A2 : Pike Push ups 4x10 B1 : Dips lourd 30kg : 3x5

B1 : wide pull up (ou OAC prog): 3x10 C1 : adv tuck front pull ups : 3x5
C2 : pseudo push ups 3x5
C1 : weigthed dips (20kg) : 3x10
D1 :3X5 pelican curl
D1 : Curl: 3x10 (haltere)
D2 : diamond weigthed push ups :3x10
+10kg

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