Training Plan

[ashley]

Hey guys have a look at these, see what you think, cheers, ash

Training Plan

Option 1

3 full body workouts per week
(3 week progression – wk 1: 6,5,4,4 wk 2: 5,4,3,3 wk3: 4,3,2,2)

1 x Olympic or Hamstring/Lower Back

1 x Squat or Single Leg

1 x Upper Body Push

1 x Upper Body Pull

1 x Core

Option 2

4 workouts a week, Lower Body/Upper Body split.

Lower Body
(3 week progression – wk 1: 6,5,4,4 wk 2: 5,4,3,3 wk3: 4,3,2,2)

1 x Olympic

1 x Squat

1 x Single Leg

1 x Hamstring/Lower Back

1 x Core

Upper Body
3 week progression
Exercise Combo A: wk1 – 4 x 6 wk2 – 5 x 5 wk3 – 6 x 4
Exercise Combo B: wk1 – 2 x 12 wk2 – 3 x 8 wk3 – 4 x 6
Exercise Combo C: wk1 – 3 x max wk2 – 4 x max wk3 – 5 x max

1 x Push/Pull super set (bar or 2 hands together) A

1 x Push/Pull super set (DB/Hammer) B

1 x Push/Pull super set (BW/KB) C

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