Weight Training Journal
My Workout
One Lift Per day
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
My Workout
One Lift Per day
The one lift per day program lasts 4 weeks, of which the fourth week is a rest week. Pick any lift you like as long as it is a compound movement. That means no peck deck, leg extension or anything like that.
Sets and reps are like this:
Week One: 7 sets of 5
Week Two: 6 sets of 3
Week Three: 5-3-2
Week Four: Off
Arrange your week to look something like this:
Monday: Chest, Bench Variation
Tuesday: Back, Row Variation
Wednesday: Legs, Quad dominant, Squat Variation
Thursday: Off
Friday: Shoulder, Military Press
Saturday: Legs, Hamstring focus, Sumo Deadlift, lunge,
Sunday: Off
Move as much weight as posible, and stick with the compound lifts.
Sets and reps are like this:
Week One: 7 sets of 5
Week Two: 6 sets of 3
Week Three: 5-3-2
Week Four: Off
Arrange your week to look something like this:
Monday: Chest, Bench Variation
Tuesday: Back, Row Variation
Wednesday: Legs, Quad dominant, Squat Variation
Thursday: Off
Friday: Shoulder, Military Press
Saturday: Legs, Hamstring focus, Sumo Deadlift, lunge,
Sunday: Off
Move as much weight as posible, and stick with the compound lifts.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
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