Welcome to workout of the week number 20.
This time we have a 3-day full body strength development training workout.
What’s the training goal?
The training goal is to develop strength. The training variables we work with 75% to 85% of the 1 RM for 4 to 8 repetitions, the exertion is hard to near maximum, and the effort is a repeated effort.
Let’s have a look at the exercises.
We use fundamental movements, mainly squatting movements, hinging movements, pushing movements, pulling movements and lunging movements. The exercise order, we progress from most complex to least complex.
Some more training variables, the training frequency is 3 days a week, and it is a station training, the training split as I’ve outlined is a full body split.
So how does it look?
Let’s have a look at our program and jump inside. So here we are inside of our program a 3-day full body strength development program, and if some people say “Well Christian, I’ve seen something like this from you before…” That is actually very very true. Workout of the week number one, was a very similar program, but the difference here is, I’ve structured it slightly different.
So what does it mean?
We have two training sessions, but we divide these two training sessions over one week.
How does that look?
In week number one, we do workout one on the first day, workout two on the second day, and workout number one again on the third day.
And in the second week we just flip it around, so workout number two on the first day, workout number one on the second day of the second week, and workout number two on the third day of the second week. So this way we have only two different workouts, but we divide them over a week, or basically two weeks or four weeks.
So let’s have a look workout number one.
It’s again a station training, so this time no complexes, you know I like complexes but this time we have no complexes, and we do the Back Squat, we do the RDL, we do the bench press, the bench row and the split squat. The intensity is 75% of the 1 RM for six repetitions over three sets, and that equates to an RPE of seven.
And if we go to our second workout, we do a front squat, followed by a regular deadlift, followed by a shoulder press, a pullup and a forward lunge and return. The intensity set and rep scheme is the same so, 75% three sets of six repetitions which equates to an RPE of seven.
However if you go and download the 4 week customizable program, you will see that there is a progression from workout to workout, so that was workout number one and workout number two but the second workout of workout number one the second session of workout number one is different to this one here in intensities sets and reps.
And over four weeks it’s going to progress and it’s going to progress to heavier intensities, and if you download the program again there will be an explanation of the RPE and all the terms used in the program there will be a part about myself and also what people have to say about me and last but certainly not least there is also the membership area that you can join where you get the customizable program the progressive program, I just spoke about, so let’s move back and finish the presentation.
What are the next steps?
Number one download this workout here, number two to join the membership, and get the full 4-week customizable program. You like and subscribe watch the previous workout in case you have not seen it and again I made it easy for yourself to push the button to subscribe I’ll see you next week.
