PT SPLIT STRENGTH PROGRAMMING - WEEKS 1 - 6
PROGRAMMING FOR WEEK’S 1-6 ARE PURPOSEFULLY DESIGNED TO REPEAT EACH WORKOUT EACH WEEK FOR 6 FULL WEEKS. THE CLIENT’S GOAL IS TO INCREASE LOAD, INTENSITY, AND REPETITIONS OR A COMBINATION EACH WEEK. IT IS IMPORTANT TO KEEP A LOG OF THE CLIENT’S WEIGHT, REPS, AND LEVEL OF INTENSITY FOR EACH LIFT.
MONDAY - SHOULDERS & BACK
Warm Up X 2 Rounds
15 Cable/Band Straight Arm Lat Pulldowns
15 Standing DB Lateral Shoulder Raises
Workout
4 X 6-8 Reps - Barbell Bent Over Row
4 X 8 Reps - Seated DB Shoulder Press
3 X 12-15 Reps - Seated DB Rear Delt Fly
3 X 5-10 Reps - Wide Grip Pull Ups
3 X 10-12 Reps - Standing Cable/Band Upright Row
Superset X 3 Rounds
12-15 Cable/Band Lateral Shoulder Raises
12-15 Cable/Band Straight Arm Lat Pulldowns
3 X 15 - Cable/Band Face Pulls
Mobility - :90 @ Each
TUESDAY - LOWER BODY
Warm Up X 2 Rounds
Workout
4 X 6-8 Reps - Barbell Back Squat
4 X 8-10 Reps - DB Romanian Deadlifts
4 X 8-10 Reps - Weighted Hip Thrusts
3 X 10 - DB Split Squats (Per Side)
Superset X 3 Rounds
12 Quad Leg Curls
4 X 15 Calf Raises (Per Side)
Mobility - :90 @ Each
WEDNESDAY - CHEST & ARMS
Warm Up X 2 Rounds
15 DB Chest Fly
15 DB Pullovers
Workout
4 X 6-8 Reps - Barbell Incline Chest Press
3 X 10-12 Reps - DB Flat Bench Chest Press
Superset X 3 Rounds
12-15 Cable/Band Tricep Pulldown Extensions
3 X 10-12 Reps - DB Alternating Hammer Curls
3 X 10-12 Reps - Tricep Bench Dips
3 X 15 Reps - Hanging Knee Tucks (Weighted w/ Med Ball)
3 X 15 Reps - Cable Crunches
Mobility - :90 @ Each
THURSDAY - REST & RECOVERY DAY
2 Rounds - :30 @ Each Move
Seated Hamstring Stretch Right
2 Sets of 10 Reps Each Side
2 Rounds - :30 @ Each Move
FRIDAY - FULL UPPER BODY
Warm Up X 2 Rounds
15 Push Ups
Workout
4 X 8-10 Reps - Incline DB Chest Press
4 X 5-10 Reps - Chin Ups
3 X 10-12 Seated DB Shoulder Press
3 X 12 Reps - DB Upright Rows
Superset X 3 Rounds
15 Seated DB Lateral Shoulder Raise
3 X 15 Reps - Anti Rotations (Per Side)
3 X 15 Reps - Sit Ups
Mobility - :90 @ Each