PT SPLIT STRENGTH PROGRAMMING - WEEKS 7 - 12
PROGRAMMING FOR WEEK’S 7-12 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 - LEGS
Warm Up X 2 Rounds
Workout
4 X 8 Reps - Barbell Back Squat
4 X 10 Reps Per Leg - Barbell Back Rack Reverse Lunge
4 X 8-10 Reps - Dual DB Cyclist Squat off Slant Board
3 X 10 - DB Split Squats (Per Side)
3 X 10 Reps - Resistance Band / Cable Hamstring Curls
3 X 12 Reps - Hanging Leg Pike Raise
3 X 12-15 Reps - Cable Crunches
Mobility
:30 Hip Flexor & Quad Stretch (Each Side)
:30 Glute Stretch (Each Side)
Mobility - :90 @ Each
TUESDAY - CHEST & TRICEPS
Warm Up X 2 Rounds
15 DB Chest Fly
Workout
4 X 8 Reps - Barbell Flat Bench Chest Press
4 X 10-12 Reps - DB Incline Chest Press
3 X 10-12 Reps - DB Narrow/Neutral Grip Chest Press
3 X 12-15 - Resistance Band / Cable Mid Chest Flyes
Superset X 3 Rounds
12-15 Cable / Rope Tricep Pull Down Extensions
12 Standing Cable / Band Rope Curl
3 X 12-15 Reps - DB Overhead Tricep Extensions
3 X 10-15 Reps - Chest Dips
Mobility - :90 @ Each
WEDNESDAY - STRETCH/MOBILITY
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
THURSDAY - BACK & BICEPS
Warm Up X 2 Rounds
15 Band / Cable Lat Pull Downs
Workout
4 X 8-10 Reps - Pull Ups
4 X 10 Reps - Chest Supported (off Incline Bench) DB Rows
3 X 10-12 Reps - Band / Cable Wide Grip Lat Rows
3 X 10 Reps Per Side - Single Arm DB Row off Bench
3 X 10-12 Reps - Standing Band / Cable Rows
Superset X 3 Rounds
15 Cable / Band One Arm Reverse Flye Per Side
Superset X 3 Rounds
8-10 Reps - EZ Bar Curls
10-12 Reps - Alternating DB Hammer Curls
Mobility - :90 @ Each
FRIDAY - SHOULDERS & ABS
Warm Up X 2 Rounds
Workout
4 X 8-10 Reps - Seated DB Shoulder Press
3 X 12-15 Reps - Seated DB Alternating Forward Raise
3 X 10-12 Reps - Standing Band / Cable Upright Row
3 X 10-12 Reps - Band / Cable Reverse Delt Flyes
3 X 10-12 Reps Per Side- Band / Cable Lateral Shoulder Raises
3 X 10-12 Reps - DB Overhead Tricep Extensions
3 X 12-15 Reps - Hanging Knee Tucks
3 X 12 Reps - Feet Anchored Sit Ups
2 X 15 Reps - Barbell Ab Rollouts
Mobility - :90 @ Each