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Weekly Workout Plan: Strength & Conditioning

The document outlines a weekly workout schedule for a fitness program, detailing specific exercises for each day, including strength training, conditioning, and explosive movements. Each day is structured with morning and afternoon sessions focusing on different muscle groups and fitness components. The week culminates in an active recovery day to promote rest and recovery.

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Robert Lee
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3 views2 pages

Weekly Workout Plan: Strength & Conditioning

The document outlines a weekly workout schedule for a fitness program, detailing specific exercises for each day, including strength training, conditioning, and explosive movements. Each day is structured with morning and afternoon sessions focusing on different muscle groups and fitness components. The week culminates in an active recovery day to promote rest and recovery.

Uploaded by

Robert Lee
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

Black Reacher 2.

0 – Modified to Compete with


Defender 3×3 Hybrid
Monday – Skipping + Arms/Delts + Explosives
Morning:
- Fasted Skipping – 30 min (1 min on / 30s off)
- Hammer Curls – 2×12 (14–16kg)
- Rope Pushdowns – 2×12
- Lateral Raise Dropset – 10kg → 8kg → burnout
- DB Shrugs – 2×12 (30kg)
- Box Jumps – 3×3

Tuesday – Full Body B (Strength + Explosives) + Conditioning


Morning (Gym – Lower & Upper Blend, heavier):
- Front Squat – 4×6–8
- Chin-Ups – 3×Max
- Incline DB Press – 4×6–8
- DB RDL – 4×6–8
- Seated Row – 4×8–10
- Weighted Sit-Ups – 3×10–15
Explosive Add-ons:
- Push Press – 3×5
- Med Ball Chest Pass – 4×6

Afternoon:
- Skipping – 30 min
- Footwork Drills (ladder, cones, Blaze Pods) – 30 min

Wednesday – Conditioning + Netball


Morning:
- Elliptical – 25–30 min steady
- TVR Breathing / Posture Reset
Afternoon:
- Netball Game

Thursday – Full Body A (Strength + Explosives) + Conditioning


Morning (Gym – Lower & Upper Blend, heavier):
- Trap Bar Deadlift – 4×6–8
- Pull-Ups – 3×Max
- Flat DB Bench Press – 4×6–8
- DB Walking Lunges – 3×10 each leg
- Landmine Press – 3×8–10
- Hanging Leg Raises – 3×10–15
Explosive Add-ons:
- Trap Bar Jump Squats – 3×5
- Med Ball Slams – 4×6–8

Afternoon:
- Spin Bike – 30 min intervals
- Elliptical – 30 min steady with surges

Friday – Skipping + Arms/Delts + Carries


Morning:
- Fasted Skipping – 30 min
- Hammer Curls – 2×12
- Rope Pushdowns – 2×12
- Lateral Raise Dropset – 10kg → 8kg → burnout
- DB Shrugs – 2×12
- Farmer Carries – 3×20 m heavy

Saturday – Full Body C (Strength + Aesthetics) + Explosives + Conditioning


Morning (Gym – Mixed Focus):
- Hip Thrust – 4×8–10
- T-Bar Row – 4×8–10
- Barbell Bench Press – 4×6–8
- Bulgarian Split Squat – 3×8–10 each leg
- Arnold Press – 3×10–12
- Decline Sit-Ups – 3×12–15
Explosive Add-ons:
- Landmine Rotations – 3×12 each side
- Med Ball Overhead Throws – 4×6

Afternoon:
- Choice: Skipping + Footwork circuit OR Spin + Elliptical (lighter intensity)

Sunday – Active Recovery


- Walk or light TRX mobility – 30–60 min
- Stretching / foam roll / posture reset

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