2-Week Rotating Resistance Training Programme
Week 1 - Workout A
Exercise name: Barbell Back Squat
Number of repetitions: 4-6
Number of sets: 4
Exercise name: Barbell Bench Press
Number of repetitions: 4-6
Number of sets: 4
Exercise name: Weighted Pull-ups
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Barbell Romanian Deadlift
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Barbell Overhead Press
Number of repetitions: 4-6
Number of sets: 3
Week 1 - Workout B
Exercise name: Deadlift
Number of repetitions: 4-6
Number of sets: 3
Exercise name: Incline Dumbbell Press
Number of repetitions: 6-8
Number of sets: 4
Exercise name: Chin-ups (Weighted if possible)
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Walking Lunges (Dumbbell)
Number of repetitions: 6-8 each leg
Number of sets: 3
Exercise name: Face Pulls
Number of repetitions: 8
Number of sets: 3
Week 1 - Workout C
Exercise name: Front Squat
Number of repetitions: 4-6
Number of sets: 4
Exercise name: Flat Dumbbell Bench Press
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Bent Over Barbell Row
Number of repetitions: 6-8
Number of sets: 4
Exercise name: Nordic Hamstring Curl
Number of repetitions: 6
Number of sets: 3
Exercise name: Dumbbell Lateral Raise
Number of repetitions: 8
Number of sets: 3
Week 1 - Workout D
Exercise name: Trap Bar Deadlift
Number of repetitions: 4-6
Number of sets: 3
Exercise name: Push Press
Number of repetitions: 4-6
Number of sets: 3
Exercise name: Seated Cable Row
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Bulgarian Split Squat
Number of repetitions: 6-8 each leg
Number of sets: 3
Exercise name: Barbell Curl
Number of repetitions: 6-8
Number of sets: 3
Week 2 - Workout A
Exercise name: Box Squat
Number of repetitions: 4-6
Number of sets: 4
Exercise name: Close-Grip Bench Press
Number of repetitions: 6
Number of sets: 4
Exercise name: Pendlay Row
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Hip Thrust
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Arnold Press
Number of repetitions: 6
Number of sets: 3
Week 2 - Workout B
Exercise name: Conventional Deadlift
Number of repetitions: 4-6
Number of sets: 3
Exercise name: Incline Barbell Press
Number of repetitions: 6
Number of sets: 4
Exercise name: Weighted Inverted Row
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Step-ups with Dumbbells
Number of repetitions: 6-8 each leg
Number of sets: 3
Exercise name: Reverse Pec Deck Fly
Number of repetitions: 8
Number of sets: 3
Week 2 - Workout C
Exercise name: Zercher Squat
Number of repetitions: 4-6
Number of sets: 3
Exercise name: Dumbbell Floor Press
Number of repetitions: 6
Number of sets: 3
Exercise name: Chest-supported Row
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Glute Ham Raise
Number of repetitions: 6
Number of sets: 3
Exercise name: Cable Lateral Raise
Number of repetitions: 8
Number of sets: 3
Week 2 - Workout D
Exercise name: Sumo Deadlift
Number of repetitions: 4-6
Number of sets: 3
Exercise name: Push-up (Weighted if needed)
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Dumbbell Row
Number of repetitions: 6-8
Number of sets: 3
Exercise name: Split Squat Jumps
Number of repetitions: 6 each leg
Number of sets: 3
Exercise name: Preacher Curl
Number of repetitions: 6-8
Number of sets: 3