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Program 7

This 5-week strength training plan utilizes barbells, kettlebells and dumbbells. It consists of 5 workout days per week, with 2 active rest days. Each workout focuses on compound, full-body exercises performed across 3-5 sets of 5-15 reps, increasing weight and decreasing reps over the weeks. Exercise variations and hold times for carries are also progressively overloaded weekly.

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slinnitt40
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38 views4 pages

Program 7

This 5-week strength training plan utilizes barbells, kettlebells and dumbbells. It consists of 5 workout days per week, with 2 active rest days. Each workout focuses on compound, full-body exercises performed across 3-5 sets of 5-15 reps, increasing weight and decreasing reps over the weeks. Exercise variations and hold times for carries are also progressively overloaded weekly.

Uploaded by

slinnitt40
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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STRENGTH TRAINING PLAN #7 Barbell + Kettlebell + Dumbbell - Strength, Muscle, Conditioning

Coach: Robert King

Week 1 Week 2 Week 3 Week 4 Week 5


Day 1 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
A1. Kettlebell Swing 3 10 4 10 5 10 3 15 4
A2. Barbell Squats 3 8 4 8 5 8 3 8 4
B1. Dumbell Push Press 3 10 4 10 5 10 3 8 4
B2. Barbell or DB Rows 3 10 4 10 5 10 3 12 4
C1. Barbell Hip Thrusts 3 10 4 10 5 10 3 10 4
C2. Kettlebell Suit Case Carry (1 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm 3 55 Seconds Each Arm
Day 2 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
A1. Barbell or DB OH Press 3 8 4 8 5 8 3 10 4
B1. Barbell or DB Romanian Deadlifts 3 8 4 8 5 8 3 10 4
C1 Barbell RDL (Romanian Deadlift) 3 8 4 8 5 8 3 10 4
D1. Kettlebell Hip Thrusts (2 Sec Pause) 3 12 4 12 5 12 4 15 4
E1. Kettlebell Farmers Walk (2 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm 3 55 Seconds Each Arm
Day 3 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
Rest/ Active Recovery

Day 4 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
A1. Barbell or DB Bench Press/Floor Press 3 5 4 5 5 5 4 6 4
B1. Kettlebell Snatch or KB Swing 3 8 4 8 5 8 3 10 4
C1. Barbell Bent Over Row 3 10 4 10 5 10 4 8 4
D1. Barbell Hip Thrusts 3 10 4 10 5 10 3 10 4
E1. Dumbell Suitcase Carry (1 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 30 Seconds Each Arm 3 30 Seconds Each Arm
Day 5 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
A1. Kettlebell Swings 3 10 4 10 5 10 3 15 4
B1. Barbell Deadlifts 3 6 4 6 5 6 3 8 4
C1 Barbell Close Grip Bench Press (CG) 3 5 4 5 5 5 3 12 4
D1. Barbell Hip Thrusts 2 Second Pause 3 5 4 5 5 5 3 8 4
E1. Dumbell Farmers Carry 2 arm 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 30 Seconds Each Arm 3 30 Seconds Each Arm
Day 6 & Day 7 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT
Rest/Active Recovery Day

Notes:

Coach: Robert King


[email protected]
Week 5 Week 6
REPS SETS WT REPS
8 5 8
8 5 8
8 5 8
12 5 12
10 5 10
55 Seconds Each Arm 3 60 Seconds Each Arm
REPS SETS WT REPS
10 5 10
10 5 10
10 5 10
15 5 15
55 Seconds Each Arm 3 60 Seconds Each Arm
REPS SETS WT REPS

REPS SETS WT REPS


6 5 6
10 5 10
8 5 8
10 5 10
30 Seconds Each Arm 3 30 Seconds Each Arm
REPS SETS WT REPS
15 5 15
8 5 8
12 5 10
8 5 8
30 Seconds Each Arm 3 30 Seconds Each Arm
REPS SETS WT REPS

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