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Monday Exercise Sets X Reps Weight (KG) Bench 2x5, 1x5+ Squat 2x5, 1x5+

The document outlines a 4 day per week strength training program that includes exercises like bench press, squats, deadlifts, overhead presses, rows, and chin ups performed across multiple sets and reps. The first two days involve higher weight lower rep work while the last two days focus on paused variations and higher reps.

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Gelasius Galvindy
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56 views3 pages

Monday Exercise Sets X Reps Weight (KG) Bench 2x5, 1x5+ Squat 2x5, 1x5+

The document outlines a 4 day per week strength training program that includes exercises like bench press, squats, deadlifts, overhead presses, rows, and chin ups performed across multiple sets and reps. The first two days involve higher weight lower rep work while the last two days focus on paused variations and higher reps.

Uploaded by

Gelasius Galvindy
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
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Monday

Exercise Sets x Reps Weight (kg)


Bench 2x5, 1x5+
Squat 2x5, 1x5+

Wednesday
Exercise Sets x Reps Weight (kg)
Overhead 2x5, 1x5+
Deadlif 1x5+
Pulldown
Row

Friday
Exercise Sets x Reps Weight (kg)
Paused Bench
Paused Squat
Paused Deadlif
Monday
Notes Exercise Sets x Reps
Bench Press 2x5, 1x5+
Squat 2x5, 1x5+
Optional 3x8-12
Optional 3x8-12

y Tuesday
Notes Exercise Sets x Reps
Overhead 2x5, 1x5+
Deadlif 1x5+
Barbell Row 3x6
Weighted Chin Up 1x6
Optional 3x8-12
Optional 3x8-12
Notes
Thursday
Exercise Sets x Reps
Spoto Press 6x4
Paused Squat 6x4
Optional 3x8-12
Optional 3x8-12

Friday
Exercise Sets x Reps
Overhead 1x10
Paused Deadlif 3x4
Paused Row 6x4
Weighted Chin Up 1x10
Optional 3x8-12
Optional 3x8-12
Monday
Weight (kg) Notes

Tuesday
Weight (kg) Notes

Thursday
Weight (kg) Notes

Friday
Weight (kg) Notes

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