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4 Week Defranco Example

This document outlines a 4-week workout program with exercises completed each day. Week 1 includes bench press, goblet squats, chin ups, and other exercises like tricep extensions and hammer curls. Week 2 increases the weight and decreases reps for exercises like bench press and squats. Week 3 introduces exercises such as incline presses and lunges. Week 4 continues to progress weights and reps with the final week including a timed goblet squat challenge and body weight circuit.

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SuperElk
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443 views3 pages

4 Week Defranco Example

This document outlines a 4-week workout program with exercises completed each day. Week 1 includes bench press, goblet squats, chin ups, and other exercises like tricep extensions and hammer curls. Week 2 increases the weight and decreases reps for exercises like bench press and squats. Week 3 introduces exercises such as incline presses and lunges. Week 4 continues to progress weights and reps with the final week including a timed goblet squat challenge and body weight circuit.

Uploaded by

SuperElk
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODT, PDF, TXT or read online on Scribd
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Week 1

Day 1

Day 2

Day 3

1) Bench Press
125x8
135x6
145x4+

1) Goblet Squats
4x6

1) Chin Ups
12

2) DB Bench Press
2xAMRAP (20-25)

2) Squat
175x8
185x6
200x4

2a) Lat Pulldown (Wide)


2xAMRAP (20-25)
2b)DB Shoulder Press
2xAMRAP (15-20)

3a) Overhand Cable Row


4x15
3b) Tricep Pushdown (Bar)
4x15

3a) Back Raises


3x15
3b) Med Ball Twists
3x30

3a) Tricep Extension


4x8
3b) Hammer Curls
4x8

4a) DB Shrugs
3x15
4b) DB Lateral Raise
3x15

4) One Mile Run


Record your time

4) Decline Situps
2x15
5) Pushups
100 total

5) Barbell Complex
10 Reps each movement
Two sets (90s rest)
Week 2

1) Bench Press
130x7
140x5
150x3+

1) Goblet Squats
4x6

1) Chin Ups
12

2) DB Bench Press
2xAMRAP (same weight as last week)

2) Squat
180x7
195x5
205x3

2a) Lat Pulldown (Wide)


2xAMRAP (Same weight as last week)
2b)DB Shoulder Press
2xAMRAP (Same weight as last week)

3a) Overhand Cable Row


4x12
3b) Tricep Pushdown (Bar)
4x12

3a) Back Raises


3x12
3b) Med Ball Twists
3x20

3a) Tricep Extension


5x8
3b) Hammer Curls
5x8

4a) DB Shrugs
3x12
4b) DB Lateral Raise
3x12

4) One Mile Run


Faster than last week

4) Decline Situps
3x12
5) Pushups
100 total

5) Barbell Complex
10 Reps each movement
Three sets (90s rest)

Week 3

1) Bench Press

1) Squat

1) Chin Ups

135x6
145x4
155x2+

185x6
200x4
215x2

2) Incline DB Press
2xAMRAP (20-25)

2) Lunges
4x12 (each leg)

2a) Lat Pulldown (Neutral)


2xAMRAP (20-25)
2b)DB Shoulder Press (Neutral)
2xAMRAP (15-20)

3a) Dumbbell Row


4x10
3b) Tricep Pushdow (Rope)
4x10

3) Leg Curls
3x15

3) Face Pulls
4x8

4) Med Ball Twists


3x12

4) Run the Rack Curls


4x8
Use 5-10 pounds less each set

4a) DB Shrugs
3x12
4b) DB Lateral Raise
3x12
5) Barbell Complex
10 Reps each movement
Four sets (90s rest)
Week 4

5) Goblet Squats (Timed)


2x45s
6) One Mile Run
Faster than week 1

13

5) Decline Situps
3x15
6) Pushups
100 total

1) Bench Press
140x5
150x3
160x1+

1) Squat
195x5
205x3
230x1

2) Incline DB Press
2xAMRAP (Same Weight as last week)

2) Lunges
4x12 (each leg)

2a) Lat Pulldown (Neutral)


2xAMRAP (Same Weight as Last Week)
2b)DB Shoulder Press (Neutral)
2xAMRAP (Same Weight as Last Week)

3a) Dumbbell Row


4x8
3b) Tricep Pushdow (Rope)
4x8

3) Leg Curls
3x15

3) Face Pulls
4x8

4) Med Ball Twists


3x12

4) Run the Rack Curls


4x8
Use 5-10 pounds less each set

4a) DB Shrugs
3x10
4b) DB Lateral Raise
3x10
5) Barbell Complex
10 Reps each movement
Four sets (90s rest)

5) Goblet Squats (Timed)


2x60s
6) One Mile Run
Faster than week 2

1) Chin Ups
14

5) Decline Situps
3x15
6) Body Weight Complex
Mountain Climbers x30
Pushups x20
Groiners x10
Burpees x5
Three Sets (60s rest)

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