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8-Week Strength Training Program

The document outlines a six-week workout plan divided into weekly schedules, focusing on different muscle groups each day. Each week consists of exercises with specified weights and repetitions, including additional sets of 25 reps after each exercise. The plan alternates between upper and lower body workouts, progressively increasing the intensity and volume over the weeks.

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kievanberg
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35 views8 pages

8-Week Strength Training Program

The document outlines a six-week workout plan divided into weekly schedules, focusing on different muscle groups each day. Each week consists of exercises with specified weights and repetitions, including additional sets of 25 reps after each exercise. The plan alternates between upper and lower body workouts, progressively increasing the intensity and volume over the weeks.

Uploaded by

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

WORKOUT - WEEK 1

MONDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


INCLINE BENCH PRESS 6 6 6
BENCH PRESS 6 6 6
INCLINE DB FLYES 6 6 6
WEIGHTED DIPS 6 6 6
BENCH DIPS 6 6 6
CLOSE GRIP BENCH PRESS 6 6 6
CABLE TRI EXTENSIONS 6 6 6
SKULLCRUSHERS 6 6 6
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

TUESDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


BARBELL SQUATS 6 6 6
LEG PRESS 6 6 6
ROMANIAN DEADLIFTS 6 6 6
LEG CURLS 6 6 6
LEG EXTENSIONS 6 6 6
CALF RAISES 25 25 25
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

THURSDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


OVERHEAD BARBELL PRESS 6 6 6
UPRIGHT BARBELL ROWS 6 6 6
BENT-OVER LAT RAISES 6 6 6
BARBELL SHRUGS 6 6 6
HANGING KNEE RAISES 25 25 25
CABLE CRUNCHES 25 25 25
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

FRIDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


BARBELL DEADLIFT 6 6 6
BENT-OVER BARBELL ROW 6 6 6
T-BAR ROWS 6 6 6
WIDE GRIP LAT PULLDOWNS 6 6 6
BARBELL BICEPS CURL 6 6 6
INCLINE DB CURL 6 6 6
DUMBBELL PREACHER CURL 6 6 6
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS
WORKOUT - WEEK 2
MONDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS
BARBELL BENCH PRESS 12 12 12 12
INCLINE DB BENCH PRESS 12 12 12 12
DECLINE DB BENCH PRESS 12 12 12 12
BUTTERFLIES - PEC DECK 12 12 12 12
CABLE TRI EXTENSIONS 12 12 12 12
BENCH DIPS 12 12 12 12
CABLE OR DB KICKBACKS 12 12 12 12
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

TUESDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


LEG PRESS 12 12 12 12
HACK SQUATS 12 12 12 12
BOX SQUATS 12 12 12 12
LEG CURLS 12 12 12 12
LEG EXTENSIONS 12 12 12 12
CALF RAISES 25 25 25 25
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

THURSDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


LATERAL RAISES 12 12 12 12
ARNOLD PRESSES 12 12 12 12
UPRIGHT DB ROWS 12 12 12 12
REVERSE PEC DECK 12 12 12 12
DB SHRUGS 12 12 12 12
REVERSE CRUNCHES 25 25 25 25
LEG RAISES 25 25 25 25
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

FRIDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


WIDE GRIP LAT PULLDOWNS 12 12 12 12
DUMBBELL ROWS 12 12 12 12
ISO ROWS 12 12 12 12
PULL UPS 12 12 12 12
SEATED DB CURLS 12 12 12 12
INCLINE DB CURLS 12 12 12 12
PREACHER CURLS 12 12 12 12
HAMMER CURLS 12 12 12 12
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS
WORKOUT - WEEK 3
MONDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS
INCLINE BENCH PRESS 6 6 6
BENCH PRESS 6 6 6
INCLINE DB FLYES 6 6 6
WEIGHTED DIPS 6 6 6
BENCH DIPS 6 6 6
CLOSE GRIP BENCH PRESS 6 6 6
CABLE TRI EXTENSIONS 6 6 6
SKULLCRUSHERS 6 6 6
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

TUESDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


BARBELL SQUATS 6 6 6
LEG PRESS 6 6 6
ROMANIAN DEADLIFTS 6 6 6
LEG CURLS 6 6 6
LEG EXTENSIONS 6 6 6
CALF RAISES 25 25 25
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

THURSDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


OVERHEAD BARBELL PRESS 6 6 6
UPRIGHT BARBELL ROWS 6 6 6
BENT-OVER LAT RAISES 6 6 6
BARBELL SHRUGS 6 6 6
HANGING KNEE RAISES 25 25 25
CABLE CRUNCHES 25 25 25
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

FRIDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


BARBELL DEADLIFT 6 6 6
BENT-OVER BARBELL ROW 6 6 6
T-BAR ROWS 6 6 6
WIDE GRIP LAT PULLDOWNS 6 6 6
BARBELL BICEPS CURL 6 6 6
INCLINE DB CURL 6 6 6
DUMBBELL PREACHER CURL 6 6 6
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS
WORKOUT - WEEK 4
MONDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS
BARBELL BENCH PRESS 12 12 12 12
INCLINE DB BENCH PRESS 12 12 12 12
DECLINE DB BENCH PRESS 12 12 12 12
BUTTERFLIES - PEC DECK 12 12 12 12
CABLE TRI EXTENSIONS 12 12 12 12
BENCH DIPS 12 12 12 12
CABLE OR DB KICKBACKS 12 12 12 12
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

TUESDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


LEG PRESS 12 12 12 12
HACK SQUATS 12 12 12 12
BOX SQUATS 12 12 12 12
LEG CURLS 12 12 12 12
LEG EXTENSIONS 12 12 12 12
CALF RAISES 25 25 25 25
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

THURSDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


LATERAL RAISES 12 12 12 12
ARNOLD PRESSES 12 12 12 12
UPRIGHT DB ROWS 12 12 12 12
REVERSE PEC DECK 12 12 12 12
DB SHRUGS 12 12 12 12
REVERSE CRUNCHES 25 25 25 25
LEG RAISES 25 25 25 25
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

FRIDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


WIDE GRIP LAT PULLDOWNS 12 12 12 12
DUMBBELL ROWS 12 12 12 12
ISO ROWS 12 12 12 12
PULL UPS 12 12 12 12
SEATED DB CURLS 12 12 12 12
INCLINE DB CURLS 12 12 12 12
PREACHER CURLS 12 12 12 12
HAMMER CURLS 12 12 12 12
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS
WORKOUT - WEEK 5
MONDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS
INCLINE BENCH PRESS 6 6 6
BENCH PRESS 6 6 6
INCLINE DB FLYES 6 6 6
WEIGHTED DIPS 6 6 6
BENCH DIPS 6 6 6
CLOSE GRIP BENCH PRESS 6 6 6
CABLE TRI EXTENSIONS 6 6 6
SKULLCRUSHERS 6 6 6
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

TUESDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


BARBELL SQUATS 6 6 6
LEG PRESS 6 6 6
ROMANIAN DEADLIFTS 6 6 6
LEG CURLS 6 6 6
LEG EXTENSIONS 6 6 6
CALF RAISES 25 25 25
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

THURSDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


OVERHEAD BARBELL PRESS 6 6 6
UPRIGHT BARBELL ROWS 6 6 6
BENT-OVER LAT RAISES 6 6 6
BARBELL SHRUGS 6 6 6
HANGING KNEE RAISES 25 25 25
CABLE CRUNCHES 25 25 25
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

FRIDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


BARBELL DEADLIFT 6 6 6
BENT-OVER BARBELL ROW 6 6 6
T-BAR ROWS 6 6 6
WIDE GRIP LAT PULLDOWNS 6 6 6
BARBELL BICEPS CURL 6 6 6
INCLINE DB CURL 6 6 6
DUMBBELL PREACHER CURL 6 6 6
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS
WORKOUT - WEEK 6
MONDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS
BARBELL BENCH PRESS 12 12 12 12
INCLINE DB BENCH PRESS 12 12 12 12
DECLINE DB BENCH PRESS 12 12 12 12
BUTTERFLIES - PEC DECK 12 12 12 12
CABLE TRI EXTENSIONS 12 12 12 12
BENCH DIPS 12 12 12 12
CABLE OR DB KICKBACKS 12 12 12 12
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

TUESDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


LEG PRESS 12 12 12 12
HACK SQUATS 12 12 12 12
BOX SQUATS 12 12 12 12
LEG CURLS 12 12 12 12
LEG EXTENSIONS 12 12 12 12
CALF RAISES 25 25 25 25
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

THURSDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


LATERAL RAISES 12 12 12 12
ARNOLD PRESSES 12 12 12 12
UPRIGHT DB ROWS 12 12 12 12
REVERSE PEC DECK 12 12 12 12
DB SHRUGS 12 12 12 12
REVERSE CRUNCHES 25 25 25 25
LEG RAISES 25 25 25 25
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

FRIDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


WIDE GRIP LAT PULLDOWNS 12 12 12 12
DUMBBELL ROWS 12 12 12 12
ISO ROWS 12 12 12 12
PULL UPS 12 12 12 12
SEATED DB CURLS 12 12 12 12
INCLINE DB CURLS 12 12 12 12
PREACHER CURLS 12 12 12 12
HAMMER CURLS 12 12 12 12
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS
WORKOUT - WEEK 7
MONDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS
INCLINE BENCH PRESS 6 6 6
BENCH PRESS 6 6 6
INCLINE DB FLYES 6 6 6
WEIGHTED DIPS 6 6 6
BENCH DIPS 6 6 6
CLOSE GRIP BENCH PRESS 6 6 6
CABLE TRI EXTENSIONS 6 6 6
SKULLCRUSHERS 6 6 6
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

TUESDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


BARBELL SQUATS 6 6 6
LEG PRESS 6 6 6
ROMANIAN DEADLIFTS 6 6 6
LEG CURLS 6 6 6
LEG EXTENSIONS 6 6 6
CALF RAISES 25 25 25
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

THURSDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


OVERHEAD BARBELL PRESS 6 6 6
UPRIGHT BARBELL ROWS 6 6 6
BENT-OVER LAT RAISES 6 6 6
BARBELL SHRUGS 6 6 6
HANGING KNEE RAISES 25 25 25
CABLE CRUNCHES 25 25 25
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS

FRIDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS


BARBELL DEADLIFT 6 6 6
BENT-OVER BARBELL ROW 6 6 6
T-BAR ROWS 6 6 6
WIDE GRIP LAT PULLDOWNS 6 6 6
BARBELL BICEPS CURL 6 6 6
INCLINE DB CURL 6 6 6
DUMBBELL PREACHER CURL 6 6 6
AFTER EACH EXERCISE, DO A 4TH SET OF 25 REPS
WORKOUT - WEEK 8
MONDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS
BARBELL BENCH PRESS 12 12 12 12
INCLINE DB BENCH PRESS 12 12 12 12
DECLINE DB BENCH PRESS 12 12 12 12
BUTTERFLIES - PEC DECK 12 12 12 12
CABLE TRI EXTENSIONS 12 12 12 12
BENCH DIPS 12 12 12 12
CABLE OR DB KICKBACKS 12 12 12 12
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

TUESDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


LEG PRESS 12 12 12 12
HACK SQUATS 12 12 12 12
BOX SQUATS 12 12 12 12
LEG CURLS 12 12 12 12
LEG EXTENSIONS 12 12 12 12
CALF RAISES 25 25 25 25
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

THURSDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


LATERAL RAISES 12 12 12 12
ARNOLD PRESSES 12 12 12 12
UPRIGHT DB ROWS 12 12 12 12
REVERSE PEC DECK 12 12 12 12
DB SHRUGS 12 12 12 12
REVERSE CRUNCHES 25 25 25 25
LEG RAISES 25 25 25 25
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

FRIDAY WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS


WIDE GRIP LAT PULLDOWNS 12 12 12 12
DUMBBELL ROWS 12 12 12 12
ISO ROWS 12 12 12 12
PULL UPS 12 12 12 12
SEATED DB CURLS 12 12 12 12
INCLINE DB CURLS 12 12 12 12
PREACHER CURLS 12 12 12 12
HAMMER CURLS 12 12 12 12
AFTER EACH EXERCISE, DO A 5TH SET OF 25 REPS

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