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Workoutplan 3 Xweek

This document outlines three full-body workout routines labeled Workout 1A, 1B, and 1C. Each workout is divided into sections for mobility exercises, movement preparation exercises, and strength/power exercises. A variety of exercises are listed under each section, including barbell deadlifts, goblet squats, pushups, and more. Two additional weekly bonus workouts are described focusing on chest, back, and arm exercises like close grip bench press, rows, and dips.

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Egil Sagdahl
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9 views4 pages

Workoutplan 3 Xweek

This document outlines three full-body workout routines labeled Workout 1A, 1B, and 1C. Each workout is divided into sections for mobility exercises, movement preparation exercises, and strength/power exercises. A variety of exercises are listed under each section, including barbell deadlifts, goblet squats, pushups, and more. Two additional weekly bonus workouts are described focusing on chest, back, and arm exercises like close grip bench press, rows, and dips.

Uploaded by

Egil Sagdahl
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
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Workout 1 A

Mobility

• Adductions Hip Rocks 2x12

• Band chest press 2x12

Movement Prep

• Banded Hip Thrust 3x20

• Clam shell plank 2x5

Strength/Power

• Barbell Deadlift 5x5

• Staggered SA RDL 3x10*

• KOT Kettlebell Goblet Squat 3x8

• Kettlebell windmill 3x5*

• Kettlebell strict Press 3x10*

• Shoulder lateral superset 3x10*

• Incline Press 3x10

• Sidebend romanchair 3x8*

Workout 1 B
Mobility

• KOT Box Step Downs 1x10

• Skater jumps 1x15

Movement Prep

• SL Glute Bridge 2x8*

• Kang Squat 2x8

Strength/Power

• Squat 5x5 pyramid weight increase

• Squat 1 backdown sets AMRAP

• Cossack Squat mobility 3x8-10*

• Pull-ups / Lat Pull Downs 3x12 two handed grip change

• Barbell Incline Row 3x10-12

• 45 degree hyper extension 3x12


• Push ups 3xAMRAP

Workout 1 C
Mobility

• Toe Squats 1x15

• Adductions Hip Rocks 1x15*

• Kettlebell Lateral Lifts 1x10

Movement Prep

• Side plank hip adduction 3 x8-10 *

Strength/Power

• SS Barbell Deadlift 3x8-10*

• Barbell Foot Elevated Reverse lunge 3x10*

• Leg raises 3x10*

• Bench Press 3x12*

• Incline Dumbell press 4x7

• Push ups 3x10

• Flat dumbell chest static hold 3x 1 min+

• Chest to bars 3 x amrap

Workout 2 A
Movement Prep

• TGU 2x3* increase weight each set

• Kettlebell Hold B Stance Squat 2x12

Strength/Power

• Squat 5x5

• Regression pistol squat 3x8*

• Suitcase Lateral Walks 3x10 METERS

• Hamstring curls 3x5

• Sandbag pick up row 3x8

• Pull ups 3x5

• Clean&press 3x5

• Kneeling KB Upright Row 3x10


Workout 2 B
Mobility

• Adductions Hip Rocks 2x12

• Band Pull Aparts 2x12

• Band Face Pulls 2x12

Movement Prep

• Hip Thrust 3x20

• Plank Clamshell 1x5*

• Side plank hip adduction 1 x8-10 *

Strength/Power

• Trapbar Deadlift 3x6-8

• Staggered Dual DB RDL 3x8-10*

• Monkey foot hamstring raise 3x8-10*

• TGU 3x1-3* increase weight pr set

• Z press 3x8-10

• Bench Press 1 sec pause 3x8

• DB Bench Incline Press 3x10

• Chest press static hold 3x1 min+

• Single arm pull down 3x10 *

Workout 2 C
Mobility

• KOT Step Downs 1x10

• Lateral Step Up to Balance 1x15

Movement Prep

• SL Glute Bridge 2x8*

• Good mornings 2x8

Strength/Power

• Back Squat tempo 3x7


• Bulgarian split squat 3x10-12*

• Horse stance 3x1 min +

• Chin-ups / Close Grip Pull Downs 3x12

• Barbell Row 3x12*

• One arm pushups progression 3 sets

Week 1 bonus
• Close grip bench press 4x6-8

• Bayesian cable flye 4x12-15

• Dips 3xAMRAP

• Two hand kettlebell swing 5xEMOM (10 reps- heavy)

• Front lever

Week 2 bonus
• Close grip bench press 4x6-8

• Bayesian cable flye 4x12-15

• Dips 3xAMRAP

• One hand kettlebell swing 5xEMOM (10 reps each arm)

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