4 x PER WEEK LIFTING– TEMPLATE

13 Nov

THIS IS A SUMMARY OF THE ARTICLE STRENGTH TRAINING: COLLEGE ADDITION WRITTEN BY BEN BRUNO (POSTED ON T-NATION)

THIS IS A SIMPLE SUMMARY, IF YOU ARE GOING TO USE THE PROGRAM I STRONGLY SUGGEST YOU READ THE REAL ARTICLE…..

CLICK HERE TO READ THE ARTICLE

ITS UP TO YOU TO SCHEDULE REST DAYS…

  • DAY 1: PUSH
  • DAY 2: PULL
  • DAY 3: LEGS
  • DAY 4: FREE DAY

PULL DAY

  1. DEADLIFT VARIATION: (REGULAR, SUMO ETC)
  2. PULL UP VARIATION: (ANY GRIP, BODYWEIGHT, WEIGHTED ETC)
  3. ROW VARIATION: (BARBELL ROW, DUMBBELL ROW ETC)
  4. ANTI-EXTENTION CORE: *LOOK UP ON GOOGLE IF CONFUSED

PUSH DAY

  1. BARBELL PRESS VARIATION: (BENCH, SHOULDER, ETC)
  2. BODYWEIGHT OR DUMBBELL PRESS: (PUSH UP, DIP, DB CHEST PRESS)
  3. SHOULDER PRE-HAB: (DUMBELL SWIMS, BAND PULLS ETC)
  4. ANTI-ROATION CORE: *LOOK UP ON GOOGLE IF CONFUSED  

LEG DAY

  1. SQUAT VARIATION: (BACK SQUAT, FRONT SQUAT ETC)
  2. POSTERIOR CHAIN VARIATION: RDL, HIP THRUSTS ETC)
  3. SINGLE LEG VARIATION: (LUNGES, SPLIT SQUATS)
  4. WEIGHTED CARRIES: FARMERS WALK

FREE DAY

OPTIONAL…. USE THIS DAY TO WORK ON ANY WEAK AREAS OR SPECIFIC SKILL WORK EX- HANDSTAND OR PLAY A SPORT


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