Week 4 Training Plan

  • DISCIPLINE
    • build
    • shape
    • isolate
    • build
    • abs
  • Session 1
    • SQUAT
      7×7 – 65% OF 1 RM
      TRAINING VIDEO
    • LUNGES BAR
      4 SETS OF 8-12 REPS + 10%
      TRAINING VIDEO
    • LEG EXT
      3 SETS OF 20 REPS
      TRAINING VIDEO
    • BICEP CURL
      7×7 – 65% OF 1 RM
      TRAINING VIDEO
    • CRUNCHES
      4X35
      TRAINING VIDEO
  • SEsSiOn 2
    • BENCH PRESS
      7×7 – 65% OF 1 RM
      TRAINING VIDEO
    • CHEST FLYS
      4 SETS OF 8-12 REPS + 10%
      TRAINING VIDEO
    • SEATED PRESS
      3 SETS OF 20 REPS +10%
      TRAINING VIDEO
    • HAMSTRING CURL
      7×7 – 65% OF 1 RM
      TRAINING VIDEO
    • HANGING KNEES – WEIGHTED
      4X10 + 2KG
      TRAINING VIDEO
  • SESsioN 3
    • DEADLIFT
      7×7 – 65% OF 1 RM
      TRAINING VIDEO
    • BENT OVER ROW
      4 SETS OF 8-12 REPS + 10%
      TRAINING VIDEO
    • PULL DOWN CLOSE GRIP
      3 SETS OF 20 REPS + 10%
      TRAINING VIDEO
    • TRICEP PUSH
      7×7 – 65% OF 1 RM
      TRAINING VIDEO
    • ROPE CRUNCH
      4X20 + 20%
      TRAINING VIDEO
  • SESSION 4
    • SHOULDER PRESS
      7×7 – 65% OF 1 RM
      TRAINING VIDEO
    • SIDE RAISES
      4 SETS OF 8-12 REPS + 2KG
      TRAINING VIDEO
    • FRONT RAISE DUMBELLS
      3 SETS OF 20 REPS + 2KG
      TRAINING VIDEO
    • CALF RAISES
      7×7 – 65% OF 1 RM
      TRAINING VIDEO
    • CANOES
      4X20 + 20%
      TRAINING VIDEO
  • PHASE
    • BUILD
    • SHAPE
    • ISOLATE
    • ABS
  • REP TEMPO
    • 2 / 0 / 1
    • 4 / 0 / 2
    • 1 / 0 / 1
    • 2 / 0 / 2
  • SETS
    • 7 x 7
    • 4 x (8 – 12)
    • 3 x 20
    • 4 x 20
  • REST PERIOD
    • 60 seconds
    • 90 seconds
    • 60 seconds
    • 30 seconds

Remember to take 30g of waxy maize and 30g of protein during or after your workout. This has been factored into your diet plan for the week.