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Custom Strength Program

The document outlines a 4-week training program split into 8 sessions. Each session focuses on different compound and isolation exercises for both the upper and lower body. Exercises are prescribed in a progression of sets and reps over the 4 weeks with increasing weight or difficulty each week (e.g. adding drop sets or decreasing rest periods).

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James Wigington
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73 views2 pages

Custom Strength Program

The document outlines a 4-week training program split into 8 sessions. Each session focuses on different compound and isolation exercises for both the upper and lower body. Exercises are prescribed in a progression of sets and reps over the 4 weeks with increasing weight or difficulty each week (e.g. adding drop sets or decreasing rest periods).

Uploaded by

James Wigington
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Week 1 2 3 4

Bench Press 8x2 5x3 Rack Lockout 8x2 10 x 1


Rope Extension 4x8 4 x 12 DB Bench Press 4 x 12 4 x 15
Lat Pulldown 4x6 4x8 Skull Crusher 3x8 3 x 12
Chest Supported Row 4x8 4 x 10 Straight Arm Pulldown 4x8 4 x 12
Rear Delt 3 x 10 3 x 12 BB Bent Row 4x6 4x8
Face Pull 3x8 3 x 10

Low Box Squat 8x2 5x3 Anderson Squat 8x2 10 x 1


Pull Through 4 x 10 4 x 12 Romanian Deadlift 4x6 4x8
Walking Lunge 3x5 3x8 Blugarian Split Squat 3x6 3 x 10
DB Military Press 3 x 12 3x8 Lateral Raise 3 x 12 3 x 10

Deadlift 8x2 5x1 Deficit Deadlift 5x3 3x1


Goodmorning 4x8 4 x 10 Pull Through 4 x 12 4 x 15
Reverse Lunge 3x8 3 x 10 Walking Lunge 3x8 3 x 10
BB Curl 3 x 12 3 x 10 Supinating Curl 3 x 12 3 x 10
5 6 7 8
Close Grip Bench Press 5x5 5x3 Floor Press 5x5 6x2
DB Incline Bench Press 4 x 10 4 x 15 Dips 4x8 3 x 15
Flip Ups 3x8 3 x 12 Chinup 4x5 4x3
Pullup 4x5 4x3 Wide Seated Cable Row 4x8 4 x 10
HS Iso Row 4x8 4 x 10 Cable Backhand 3 x10 3 x 12
Prone Trap Raise 3 x 10 3 x 12

Parallel Squat 5x5 5x3 Front Squat 5x5 6x2


Good Morning 4x8 4 x 10 Lying Leg Curl 4 x 10 4 x 12
Reverse Lunge 3x5 3x8 Back Extension 4 x 12 4 x 15
Front Raise 3 x 12 3 x 10 Step Up 3x6 3 x 10
DB Push Press 3x8 3x6

Rack Pull 4x5 5x2 Elevated Deadlift 5x3 3x1


Romanian Deadlift 4 x6 4x8 HS Leg Curl 4 x 10 4 x 12
Step Up 3x5 3x8 Cable Back Extension 4x6 4x8
Hammer Curl 3x8 3x6 Bulgarian Split Squat 3x8 3 x 10
Zottman Curl 3x8 3x6

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