I am often contacted about workout programs. It is a rather tedious task because all workouts are NOT created equal and neither are all workouters! Below is a sample 6 week workout written for someone with aspirations of getting strong. Try it out and let me know what you think, make adjustments, or ask questions at gerald.mayes@bpozfitness.com

6 week Workout Program

Day 1

Upper Power

Exercise                                            Sets          Reps

Barbell Bench Press                       3-4           3-5

Incline Dumbbell Bench Press    3-4          6-10

Bent Over Row                               3-4            3-5

Lat Pull Down                                   3-4            6-10

Overhead Press                                2-3          5-8

Barbell Curl                                       2-3            6-10

Skullcrusher                                     2-3            6-10

Day 2

Lower Power

Exercise               Sets       Reps

Squat                   3-4           3-5

Deadlift                3-4          3-5

Leg Press             3-5          10-15

Leg Curl                3-4          6-10

Calf Exercise       4              6-10

 

 

  • Day 1 and 2 explosive movements. Slow concentric phase explosive eccentric phase
  • 90-95% of 1RM

 

Day 4

Upper Hypertrophy

Exercise                                           Sets           Reps

Incline Barbell Bench Press          3-4          8-12

Flat Bench Dumbbell Flye             3-4          8-12

Seated Cable Row                          3-4           8-12

One Arm Dumbbell Row               3-4          8-12

Dumbbell Lateral Raise               3-4            8-12

Seated Incline Dumbbell Curl      3-4          8-12

Cable Tricep Extension                3-4           8-12

Day 5

Lower Hypertrophy

Exercise                      Sets                Reps

Front Squat                3-4 8-12

Barbell Lunge             3-4 8-12

Leg Extension            3-4 10-15

Leg Curl                        3-4 10-15

Seated Calf Raise      3-4                 8-12

Calf Press                    3-4 8-12

  • Normal concentric phase and slow eccentric phase
  • 85% 1RM

*Activity goal of 15,000 steps daily in addition to training program

*Day 3 and 6 do Yoga and Pilates (Trust me bro it is very beneficial)

*Day 7 Rest