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    CPT Template - Express

    Uploaded by

    Dee
    The document outlines a 4-week workout program focusing on baseline strength and hypertrophy, including exercises like barbell bench press, back squat, and seated cable row performed in a circuit training format with prescribed sets, reps, and rest times. The program progresses over the 4 weeks by increasing weight and decreasing rest periods between sets. Nutrition goals of 130-170g of daily protein intake are also noted.

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

    CPT Template - Express

    Uploaded by

    Dee
    76 views15 pages
    The document outlines a 4-week workout program focusing on baseline strength and hypertrophy, including exercises like barbell bench press, back squat, and seated cable row performed in a circuit training format with prescribed sets, reps, and rest times. The program progresses over the 4 weeks by increasing weight and decreasing rest periods between sets. Nutrition goals of 130-170g of daily protein intake are also noted.

    Original Description:

    Upper/Lower workout program

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    The document outlines a 4-week workout program focusing on baseline strength and hypertrophy, including exercises like barbell bench press, back squat, and seated cable row performed in a circuit training format with prescribed sets, reps, and rest times. The program progresses over the 4 weeks by increasing weight and decreasing rest periods between sets. Nutrition goals of 130-170g of daily protein intake are also noted.

    Copyright:

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

    CPT Template - Express

    Uploaded by

    Dee
    The document outlines a 4-week workout program focusing on baseline strength and hypertrophy, including exercises like barbell bench press, back squat, and seated cable row performed in a circuit training format with prescribed sets, reps, and rest times. The program progresses over the 4 weeks by increasing weight and decreasing rest periods between sets. Nutrition goals of 130-170g of daily protein intake are also noted.

    Copyright:

    © All Rights Reserved
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    Workout Log Sheet

    Client and Session Details


    Client Name: Express
    Date & Time:
    Session #:
    Personal Training

    Warmup & Mobility: 5-10 min dynamic stretching


    Session Focus: Baseline Strength/Hypertrophy
    Post Workout: Static Stretch, cardio for cooldown
    Reassement Date: 4 weeks

    Order Exercise Name


    A1 Barbell Bench Press
    A2 Dumbbell Overhead Press
    B1 Seated Cable Row
    B2 Lat Pulldown
    B3 Dumbbell Lateral Raise
    C1 Dumbbell Bicep Curl
    C2 Tricep Pushdown (Rope or Straight Bar)

    Order Exercise Name


    A1 Back Squat
    A2 RDL (Eventually progress to deadlift)
    B1 Bulgarian Split Squats
    B2 Calf Raise

    Order Exercise Name


    A1 Barbell Bench Press
    A2 Dumbbell Overhead Press
    B1 Seated Cable Row
    B2 Lat Pulldown
    B3 Dumbbell Lateral Raise
    C1 Dumbbell Bicep Curl
    C2 Tricep Pushdown (Rope or Straight Bar)
    Order Exercise Name
    A1 Back Squat
    A2 RDL (Eventually progress to deadlift)
    B1 Bulgarian Split Squats
    B2 Calf Raise

    Order Exercise Name


    A1 Barbell Bench Press
    A2 Dumbbell Overhead Press
    B1 Seated Cable Row
    B2 Lat Pulldown
    B3 Dumbbell Lateral Raise
    C1 Dumbbell Bicep Curl
    C2 Tricep Pushdown (Rope or Straight Bar)

    Order Exercise Name


    A1 Back Squat
    A2 RDL (Eventually progress to deadlift)
    B1 Bulgarian Split Squats
    B2 Calf Raise

    Order Exercise Name


    A1 Barbell Bench Press
    A2 Dumbbell Overhead Press
    B1 Seated Cable Row
    B2 Lat Pulldown
    B3 Dumbbell Lateral Raise
    C1 Dumbbell Bicep Curl
    C2 Tricep Pushdown (Rope or Straight Bar)

    Order Exercise Name


    A1 Back Squat
    A2 RDL (Eventually progress to deadlift)
    B1 Bulgarian Split Squats
    B2 Calf Raise
    t
    Nutrition Se
    Protein Goal
    130-170g daily
    "What did you eat before the session?"

    "What will you eat after the session?"

    Resistance Training Days 1 and 3


    Sets Reps Rest RPE Set 1 Set 2 Set 3
    4 6 2-3 7
    4 10 2-3 8
    4 12 2-3 8-9
    3 10 2-3 8-9
    4 15 1-2 9
    2 12 1-2 9
    2 15 1-2 9
    Resistance Training Days 2 and 4
    Sets Reps Rest RPE Set 1 Set 2 Set 3
    4 6 2-3 7
    4 10 2-3 8
    2 12 2-3 8-9
    4 15 2-3 8-9

    Resistance Training Days 1 and 3 - Week 2


    Sets Reps Rest RPE Set 1 Set 2 Set 3
    4 6 2-3 7
    4 10 2-3 8
    4 12 2-3 8-9
    3 10 2-3 8-9
    4 15 1-2 9
    2 12 1-2 9
    2 15 1-2 9
    Resistance Training Days 2 and 4
    Sets Reps Rest RPE Set 1 Set 2 Set 3
    4 6 2-3 7
    4 10 2-3 8
    2 12 2-3 8-9
    4 15 2-3 8-9

    Resistance Training Days 1 and 3 - Week 3


    Sets Reps Rest RPE Set 1 Set 2 Set 3
    4 6 2-3 7
    4 10 2-3 8
    4 12 2-3 8-9
    3 10 2-3 8-9
    4 15 1-2 9
    2 12 1-2 9
    2 15 1-2 9
    Resistance Training Days 2 and 4
    Sets Reps Rest RPE Set 1 Set 2 Set 3
    4 6 2-3 7
    4 10 2-3 8
    2 12 2-3 8-9
    4 15 2-3 8-9

    Resistance Training Days 1 and 3 - Week 4


    Sets Reps Rest RPE Set 1 Set 2 Set 3
    4 6 2-3 7
    4 10 2-3 8
    4 12 2-3 8-9
    3 10 2-3 8-9
    4 15 1-2 9
    2 12 1-2 9
    2 15 1-2 9
    Resistance Training Days 2 and 4
    Sets Reps Rest RPE Set 1 Set 2 Set 3
    4 6 2-3 7
    4 10 2-3 8
    2 12 2-3 8-9
    4 15 2-3 8-9
    Trainer:

    Session Notes

    Set 4 Set 5 Set 6 Set 7 Set 8

    Set 4 Set 5 Set 6 Set 7 Set 8

    2
    Set 4 Set 5 Set 6 Set 7 Set 8
    Set 4 Set 5 Set 6 Set 7 Set 8

    3
    Set 4 Set 5 Set 6 Set 7 Set 8

    Set 4 Set 5 Set 6 Set 7 Set 8

    4
    Set 4 Set 5 Set 6 Set 7 Set 8

    Set 4 Set 5 Set 6 Set 7 Set 8


    ***DO NOT EDIT THIS PAGE*** ***DO NOT

    --- Upper Body Push---


    Chest
    Bodyweight Pushups
    Weighted Pushups
    Incline Pushups
    Decline Pushups
    Single Arm Pushups (Assisted)
    Single Arm Pushups
    Close Grip Pushups
    DB/KB Floor Press
    Barbell Floor Press
    Barbell Floor Press w/ Chains
    Single Arm Floor Press
    DB/KB Bench Press
    Barbell Bench Press
    Barbell Bench Press w/ Bands
    Barbell Bench Press w/ Chains
    Single Arm Bench Press
    DB/KB Stability Ball Chest Press
    Single Arm Stability Ball Chest Press
    Band Chest Press
    Single Arm Band Chest Press
    Cable Fly
    Band Fly
    Incline Cable Fly
    Incline Band Fly
    Decline Cable Fly
    Decline Band Fly
    Pin Press
    Close Grip Bench Press
    ***DO NOT EDIT THIS PAGE*** ***DO NOT EDI
    ***DO NOT EDIT THIS PAGE*** ***DO NOT
    ***DO NOT EDIT THIS PAGE***

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