Scribd Logo
Upload

Welcome to Scribd!

  • 536 views

    4 Week Anabolic Weight Lifting Workouts PDF

    Uploaded by

    'JuanSe Balcaazar
    The document provides details on a 4-week weight lifting program, including workouts and exercises for each week. The workouts are split into push, pull, and lower body routines. Each workout includes 3 sets of various weight lifting exercises, along with optional "finisher sets" using machines. The program is designed to help build strength, size, and muscle density through challenging strength training. Instructions are given to follow the program as designed and to increase weights as strength improves each week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    4 Week Anabolic Weight Lifting Workouts PDF

    Uploaded by

    'JuanSe Balcaazar
    536 views15 pages
    The document provides details on a 4-week weight lifting program, including workouts and exercises for each week. The workouts are split into push, pull, and lower body routines. Each workout includes 3 sets of various weight lifting exercises, along with optional "finisher sets" using machines. The program is designed to help build strength, size, and muscle density through challenging strength training. Instructions are given to follow the program as designed and to increase weights as strength improves each week.

    Original Title

    4 Week Anabolic Weight Lifting Workouts.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides details on a 4-week weight lifting program, including workouts and exercises for each week. The workouts are split into push, pull, and lower body routines. Each workout includes 3 sets of various weight lifting exercises, along with optional "finisher sets" using machines. The program is designed to help build strength, size, and muscle density through challenging strength training. Instructions are given to follow the program as designed and to increase weights as strength improves each week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    536 views15 pages

    4 Week Anabolic Weight Lifting Workouts PDF

    Uploaded by

    'JuanSe Balcaazar
    The document provides details on a 4-week weight lifting program, including workouts and exercises for each week. The workouts are split into push, pull, and lower body routines. Each workout includes 3 sets of various weight lifting exercises, along with optional "finisher sets" using machines. The program is designed to help build strength, size, and muscle density through challenging strength training. Instructions are given to follow the program as designed and to increase weights as strength improves each week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 15
    At a glance
    Powered by AI
    The key takeaways are that this program provides 4 weeks of full body workouts with a focus on building muscle and strength. It includes exercises for the push, pull, and lower body each week as well as finisher sets.

    The main exercises included in each workout are compound exercises like squats, rows, presses, and curls. It focuses on both dumbbell and barbell exercises.

    Each workout is structured with 3 sets of each exercise, providing the reps and rest period for each set. Finisher sets at the end are also described with their rep and time structure.

    4 Week

    Anabolic Weight Lifting


    Workouts
    4 Week Anabolic Weight Lifting Workouts
    Inside this guide you’ll have 4 weeks of workouts completely designed for you. No
    guesswork needed. Just follow the plan as designed for exciting weight lifting
    workouts that challenge your fitness and help you pack on lean muscle and boost
    strength.

    If you have any questions regarding the substitution or execution of any exercises,
    please email us at [email protected] and we will speedily reply to your
    email within 24 hours.

    To accelerate your results this month, be sure to follow the guidelines in the 4-week
    Anabolic Eating meal plan. Where you’ll have access to mouth-watering meals that
    support an anabolic state.

    Again, if you have any questions regarding meal prep, plans, nutrition timing, or the
    Anabolic Eating “way”, please email us at [email protected] and we’ll
    respond promptly to assist you in getting the very most out of the nutrition protocol.

    Lastly, you’ll want to flip through the Anabolic Academy Digital Newsletter and read
    up on the latest science and strategies for increasing your testosterone and growth
    hormones levels, improving your sex-drive, skyrocketing your energy, building more
    muscle, and succeeding in life and longevity.

    Before beginning the workouts in this digital guide, please speak with your medical
    doctor to confirm you are healthy for this fitness program. These workouts are both
    challenging and powerful for helping you build strength, size, and muscle density by
    using proven strength training exercises.

    If by any chance you miss a workout, return to it next workout (do not skip around).

    You can also combine this routine with the 4 week anabolic weight lifting program if
    you would like a combination of lifting weights and working out utilizing your own
    bodyweight. Enjoy.

    i
    Week 1
    Workout 1 (push)

    Exercise Reps Sets Rest


    DB INCLINE BENCH 10 REPS 3 SETS 2 MIN
    Weighted or
    8 reps 3 sets 2 min
    Bodyweight Dips
    DB Skull Crusher 15 reps 3 sets 2 min
    Single DB Overhead
    15 reps 3 sets 2 min
    Extension

    (Push) Anabolic Finisher Set

    CHEST PRESS
    15 REPS - 30 SECONDS
    MACHINE
    Chest Press Machine 30 reps - 30 seconds
    Chest Press Machine 30 reps - 30 seconds
    Chest Press Machine 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    ii
    Week 1
    Workout 2 (pull)

    Exercise Reps Sets Rest


    BARBELL ROW 10 REPS 3 SETS 2 MINS
    Pull-up (overhand)
    8 reps 3 sets 2 mins
    weighted or bodyweight
    Barbell Bicep Curl 15 reps 3 sets 2 mins
    Seated Incline Hammer
    15 reps 3 sets 2 mins
    Curl

    (Pull) Anabolic Finisher Set

    PREACHER CURL
    15 REPS - 30 SECONDS
    MACHINE
    Preacher curl machine 30 reps - 30 seconds
    Preacher curl machine 30 reps - 30 seconds
    Preacher curl machine 30 reps - 30 seconds

    Notes for workout:


    Using wrist/grip straps help take the tension off your forearms and directly place it
    on your back. If grip is weak, used straps.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    iii
    Week 1
    Workout 3 (lower)

    Exercise Reps Sets Rest


    FRONT SQUAT 10 REPS 3 SETS 2 MINS
    Alternating DB Lunge 8 reps per leg 3 sets 2 mins
    DB Romanian Deadlift 15 reps 3 sets 2 mins
    Glute Ham Raises 5 reps 3 sets 2 mins

    (lower) Anabolic Finisher Set

    LEG PRESS 15 REPS - 30 SECONDS


    Leg Press 30 reps - 30 seconds
    Leg Press 30 reps - 30 seconds
    Leg Press 30 reps - 30 seconds

    Notes for workout:


    DB = dumbbell

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    iv
    Week 2
    Workout 1 (push)

    Exercise Reps Sets Rest


    DB INCLINE BENCH 12 REPS 3 SETS 2 MIN
    Weighted or
    10 reps 3 sets 2 min
    Bodyweight Dips
    Close Grip DB Bench 12 reps 3 sets 2 min
    Single DB Overhead
    12 reps 3 sets 2 min
    Extension

    (Push) Anabolic Finisher Set

    CHEST PRESS
    15 REPS - 30 SECONDS
    MACHINE
    Chest Press Machine 30 reps - 30 seconds
    Chest Press Machine 30 reps - 30 seconds
    Chest Press Machine 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    v
    Week 2
    Workout 2 (pull)

    Exercise Reps Sets Rest


    BARBELL ROW 12 REPS 3 SETS 2 MINS
    Pull-up (overhand)
    10 reps 3 sets 2 mins
    weighted or bodyweight
    Barbell Bicep Curl 15 reps 3 sets 2 mins
    Standing DB curl w/
    15 reps 3 sets 2 mins
    wrist twist

    (Pull) Anabolic Finisher Set

    PREACHER CURL
    15 REPS - 30 SECONDS
    MACHINE
    Preacher curl machine 30 reps - 30 seconds
    Preacher curl machine 30 reps - 30 seconds
    Preacher curl machine 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    vi
    Week 2
    Workout 3 (lower)

    Exercise Reps Sets Rest


    FRONT SQUAT 12 REPS 3 SETS 2 MINS
    Alternating DB Lunge 10 reps per leg 3 sets 2 mins
    DB Romanian Deadlift 15 reps 3 sets 2 mins
    DB Squat Jump 10 reps 3 sets 2 mins

    (lower) Anabolic Finisher Set

    LEG PRESS 15 REPS - 30 SECONDS


    Leg Press 30 reps - 30 seconds
    Leg Press 30 reps - 30 seconds
    Leg Press 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    vii
    Week 3
    Workout 1 (push)

    Exercise Reps Sets Rest


    DB FLAT BENCH 10 REPS 3 SETS 2 MIN
    Weighted or
    12 reps 3 sets 2 min
    Bodyweight Dips
    Close Grip DB Incline
    12 reps 3 sets 2 min
    Bench
    DB Skull Crusher 15 reps 3 sets 2 min

    (Push) Anabolic Finisher Set

    CHEST PRESS
    15 REPS - 30 SECONDS
    MACHINE
    Chest Press Machine 30 reps - 30 seconds
    Chest Press Machine 30 reps - 30 seconds
    Chest Press Machine 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    viii
    Week 3
    Workout 2 (pull)

    Exercise Reps Sets Rest


    DB BENT OVER
    10 REPS 3 SETS 2 MINS
    ROW
    Pull-up (overhand)
    12 reps 3 sets 2 mins
    weighted or bodyweight
    Barbell Bicep Curl 15 reps 3 sets 2 mins
    Incline DB Hammer
    15 reps 3 sets 2 mins
    Curl

    (Pull) Anabolic Finisher Set

    PREACHER CURL
    15 REPS - 30 SECONDS
    MACHINE
    Preacher curl machine 30 reps - 30 seconds
    Preacher curl machine 30 reps - 30 seconds
    Preacher curl machine 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    ix
    Week 3
    Workout 3 (lower)

    Exercise Reps Sets Rest


    FRONT SQUAT 15 REPS 3 SETS 3 MINS
    Single Leg DB Squat 12 reps per leg 3 sets 2 mins
    DB Romanian Deadlift 20 reps 3 sets 2 mins
    DB Squat Jump 10 reps 3 sets 2 mins

    (lower) Anabolic Finisher Set

    LEG PRESS 15 REPS - 30 SECONDS


    Leg Press 30 reps - 30 seconds
    Leg Press 30 reps - 30 seconds
    Leg Press 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    x
    Week 4
    Workout 1 (push)

    Exercise Reps Sets Rest


    DB FLAT BENCH 12 REPS 3 SETS 2 MIN
    Weighted or
    15 reps 3 sets 2 min
    Bodyweight Dips
    Close Grip DB Incline
    15 reps 3 sets 2 min
    Bench
    DB Tricep Kickback 12 reps 3 sets 2 min

    (Push) Anabolic Finisher Set

    CHEST PRESS
    15 REPS - 30 SECONDS
    MACHINE
    Chest Press Machine 30 reps - 30 seconds
    Chest Press Machine 30 reps - 30 seconds
    Chest Press Machine 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    xi
    Week 4
    Workout 2 (pull)

    Exercise Reps Sets Rest


    DB BENT OVER
    12 REPS 3 SETS 2 MINS
    ROW
    Pull-up (overhand)
    15 reps 3 sets 2 mins
    weighted or bodyweight
    Close Grip Barbell Bicep
    10 reps 3 sets 2 mins
    Curl
    Standing DB Curl w/
    15 reps 3 sets 2 mins
    wrist twist

    (Pull) Anabolic Finisher Set

    PREACHER CURL
    15 REPS - 30 SECONDS
    MACHINE
    Preacher curl machine 30 reps - 30 seconds
    Preacher curl machine 30 reps - 30 seconds
    Preacher curl machine 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    xii
    Week 4
    Workout 3 (lower)

    Exercise Reps Sets Rest


    FRONT SQUAT 20 REPS 3 SETS 3 MINS
    Single Leg DB Squat 15 reps per leg 3 sets 2 mins
    DB Deadlift 15 reps 3 sets 2 mins
    DB Walking Lunge 10 reps per leg 3 sets 2 mins

    (lower) Anabolic Finisher Set

    LEG PRESS 15 REPS - 30 SECONDS


    Leg Press 30 reps - 30 seconds
    Leg Press 30 reps - 30 seconds
    Leg Press 30 reps - 30 seconds

    Notes for workout:


    *DB = dumbbell
    *as each week progresses, be aware of strength increases. If you need to move up in
    weight for any exercise, do so.

    Notes for finishers:


    View how to set up finishers here
    View how to perform finisher sets here

    xiii
    When Finished

    Congratulations on completing this four week anabolic strength training workout rou-
    tine. Each month you receive access to brand new resources, workout routines, nutri-
    tion guides, and more inside the Anabolic Academy. 

    

    Click here to access the Anabolic Academy

    

    Also, be sure to utilize the 4 Week Anabolic Eating nutrition guide sent to you for this
    month, along with the information in the Anabolic Academy digital newsletter. This
    will supercharge your testosterone boosting and muscle building results. 

    

    If you have any questions regarding the substitution or execution of any exercises,
    please email us at [email protected] and we will speedily reply to your
    email within 24 hours. 

    

    To your anabolic success,

    

    Joe LoGalbo & Peter Tzemis

    xiv

    You might also like