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Training Method

The document outlines a structured workout plan over multiple days focusing on strength, hypertrophy, and endurance. Each day includes specific exercises, repetitions, sets, weights, and rest periods, progressively increasing in intensity and volume. The plan emphasizes various muscle groups and incorporates both compound and isolation movements.

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abdullahahmed30054
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16 views5 pages

Training Method

The document outlines a structured workout plan over multiple days focusing on strength, hypertrophy, and endurance. Each day includes specific exercises, repetitions, sets, weights, and rest periods, progressively increasing in intensity and volume. The plan emphasizes various muscle groups and incorporates both compound and isolation movements.

Uploaded by

abdullahahmed30054
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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Day Exercise Reps Sets Weight (kg) Rest

Day 1:
Strength
Focus
Barbell/Dumbbell 8-12 4 30 kg / 12 kg 90 seconds
Squats
Deadlifts 10 4 40 kg 90 seconds
Barbell/Dumbbell 8-12 4 20 kg / 8 kg 60 seconds
Calf Raises
Dumbbell Step- 8-12 (each 3 8 kg 60 seconds
Ups leg)
Day 2:
Hypertrophy
and Mobility
Bulgarian Split 10-12 (each 3 5 kg 90 seconds
Squats leg)
Dumbbell Lunges 10-15 (each 3 10 kg 90 seconds
leg)
Barbell Front 12 3 30 kg / 12 kg 90 seconds
Squats /
Dumbbell Goblet
Squats
Dumbbell Wall 1 minute 3 8 kg 60 seconds
Sits (hold)
Day 3:
Endurance
and Stability
Barbell/Dumbbell 10 4 20 kg / 12 kg 90 seconds
Hip Thrust
Dumbbell Sumo 12-15 3 10 kg 90 seconds
Deadlifts
Dumbbell Leg 8-10 3 5 kg 60 seconds
Curl
Dumbbell Side 12-15 3 10 kg 60 seconds
Squats

Day Exercise Reps Sets Weight (kg) Rest


Day 1:
Strength Increased
Focus
Barbell/Dumbbell 10-15 4 30 kg / 12 kg 90 seconds
Squats
Deadlifts 12 4 40 kg 90 seconds
Barbell/Dumbbell 10-15 4 20 kg / 8 kg 60 seconds
Calf Raises
Dumbbell Step- 10-12 (each 3 8 kg 60 seconds
Ups leg)
Day 2:
Hypertrophy
and Mobility
Bulgarian Split 12-15 (each 3 5 kg 90 seconds
Squats leg)
Dumbbell Lunges 12-15 (each 3 10 kg 90 seconds
leg)
Barbell Front 15 3 30 kg / 12 kg 90 seconds
Squats / Dumbbell
Goblet Squats
Dumbbell Wall Sits 1.2 minute 3 8 kg 60 seconds
(hold)
Day 3:
Endurance
and Stability
Barbell/Dumbbell 12 4 20 kg / 12 kg 90 seconds
Hip Thrust
Dumbbell Sumo 15-20 3 10 kg 90 seconds
Deadlifts
Dumbbell Leg Curl 10-12 3 5 kg 60 seconds
Dumbbell Side 15-20 3 10 kg 60 seconds
Squats

Day Exercise Reps Sets Weight (kg) Rest


Day 1:
Strength Increased
Focus
Barbell/Dumbbell 10-15 5 30 kg / 12 kg 90 seconds
Squats
Deadlifts 15 4 40 kg 90 seconds
Barbell/Dumbbell 10-15 5 20 kg / 8 kg 60 seconds
Calf Raises
Dumbbell Step- 10-12 (each 4 8 kg 60 seconds
Ups leg)
Day 2:
Hypertrophy
and Mobility
Bulgarian Split 12-15 (each 4 5 kg 90 seconds
Squats leg)
Dumbbell Lunges 12-15 (each 4 10 kg 90 seconds
leg)
Barbell Front 20 3 30 kg / 12 kg 90 seconds
Squats /
Dumbbell Goblet
Squats
Dumbbell Wall 1.5 minute 3 8 kg 60 seconds
Sits (hold)
Day 3:
Endurance
and Stability
Barbell/Dumbbell 15 4 20 kg / 12 kg 90 seconds
Hip Thrust
Dumbbell Sumo 15-20 4 10 kg 90 seconds
Deadlifts
Dumbbell Leg 12-15 4 5 kg 60 seconds
Curl
Dumbbell Side 15-20 4 10 kg 60 seconds
Squats

Day Exercise Reps Sets Weight (kg) Rest


Day 1:
Strength Increased
Focus
Barbell/Dumbbell 10-15 5 40kg / 15 kg 90 seconds
Squats
Deadlifts 15 4 50 kg 90 seconds
Barbell/Dumbbell 10-15 5 25 kg / 12 kg 60 seconds
Calf Raises
Dumbbell Step- 10-12 (each 4 12 kg 60 seconds
Ups leg)
Day 2:
Hypertrophy
and Mobility
Bulgarian Split 12-15 (each 4 10 kg 90 seconds
Squats leg)
Dumbbell Lunges 12-15 (each 4 12 kg 90 seconds
leg)
Barbell Front 20 3 40 kg / 15 kg 90 seconds
Squats /
Dumbbell Goblet
Squats
Dumbbell Wall 1.5 minute 3 12 kg 60 seconds
Sits (hold)
Day 3:
Endurance
and Stability
Barbell/Dumbbell 15 4 30 kg / 15 kg 90 seconds
Hip Thrust
Dumbbell Sumo 15-20 4 15 kg 90 seconds
Deadlifts
Dumbbell Leg 12-15 4 7 kg 60 seconds
Curl
Dumbbell Side 15-20 4 12kg 60 seconds
Squats

Day Exercise Reps Sets Weight (kg) Rest


Day 1:
Strength Increased
Focus
Barbell/Dumbbell 15-20 5 40kg / 15 kg 90 seconds
Squats
Deadlifts 20 4 50 kg 90 seconds
Barbell/Dumbbell 15-20 5 25 kg / 12 kg 60 seconds
Calf Raises
Dumbbell Step- 15-20 (each 4 12 kg 60 seconds
Ups leg)
Day 2:
Hypertrophy
and Mobility
Bulgarian Split 15-20 (each 4 10 kg 90 seconds
Squats leg)
Dumbbell Lunges 15-20 (each 4 12 kg 90 seconds
leg)
Barbell Front 25 3 40 kg / 15 kg 90 seconds
Squats /
Dumbbell Goblet
Squats
Dumbbell Wall 1.8 minute 3 12 kg 60 seconds
Sits (hold)
Day 3:
Endurance
and Stability
Barbell/Dumbbell 20 4 30 kg / 15 kg 90 seconds
Hip Thrust
Dumbbell Sumo 20-22 4 15 kg 90 seconds
Deadlifts
Dumbbell Leg 15-20 4 7 kg 60 seconds
Curl
Dumbbell Side 20-22 4 12kg 60 seconds
Squats

Day Exercise Reps Sets Weight (kg) Rest


Day 1:
Strength Increased
Focus
Barbell/Dumbbell 15-20 5 40kg / 15 kg 90 seconds
Squats
Deadlifts 20 4 50 kg 90 seconds
Barbell/Dumbbell 15-20 5 25 kg / 12 kg 60 seconds
Calf Raises
Dumbbell Step- 15-20 (each 4 12 kg 60 seconds
Ups leg)
Day 2:
Hypertrophy
and Mobility
Bulgarian Split 15-20 (each 4 10 kg 90 seconds
Squats leg)
Dumbbell Lunges 15-20 (each 4 12 kg 90 seconds
leg)
Barbell Front 25 3 40 kg / 15 kg 90 seconds
Squats /
Dumbbell Goblet
Squats
Dumbbell Wall 1.8 minute 3 12 kg 60 seconds
Sits (hold)
Day 3:
Endurance
and Stability
Barbell/Dumbbell 20 4 30 kg / 15 kg 90 seconds
Hip Thrust
Dumbbell Sumo 20-22 4 15 kg 90 seconds
Deadlifts
Dumbbell Leg 15-20 4 7 kg 60 seconds
Curl
Dumbbell Side 20-22 4 12kg 60 seconds
Squats

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