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4 Day Strength and Power Advanced
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set. You may take up to 2 minutes between the harder sets of the Squat, Bench and Deadlift (this includes Rack Deads but not Scoop or Stretch Deadlifts!) exercises.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

    Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Squat10@25 lbs, 5@30 lbs, 3@35 lbs, 2@40 lbs, 10@30 lbs, 12@30 lbs, 10@25 lbs
    3Leg Extension12@20 lbs, 10@20 lbs
    4Lying Leg Curl12@15 lbs, 10@15 lbs
    5Lat Pulldown Wide Grip Front12@40 lbs, 10@45 lbs
    6Barbell Shrug12@55 lbs, 10@60 lbs, 10@50 lbs
    7Dumbbell Curl12@15 lbs, 10@15 lbs, 10@15 lbs
    8Standing Toe Press12@45 lbs, 10@50 lbs, 10@40 lbs
    9Seated Toe Press12@25 lbs, 10@25 lbs
    10Reverse Crunches28 reps, 28 reps
    11Cross Crunches55 reps, 55 reps


    Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Bench Press10@50 lbs, 5@60 lbs, 3@70 lbs, 2@80 lbs, 10@65 lbs, 12@60 lbs, 10@55 lbs
    3Dumbbell Fly12@15 lbs, 10@15 lbs
    4Dumbbell Lateral Raise12@10 lbs, 10@10 lbs, 10@10 lbs
    5Dumbbell Rear Lateral Raise12@10 lbs, 10@10 lbs, 10@10 lbs
    6Dumbbell Seated External Rotation12@6 lbs, 10@6 lbs
    7Cable Triceps Pushdown12@35 lbs, 10@40 lbs
    8Barbell Standing Forearm Flexion12@15 lbs, 10@20 lbs, 10@15 lbs
    9Dumbbell Seated Forearm Extension12@5 lbs, 10@5 lbs, 10@5 lbs
    10Machine Neck Flex/Ext15@55 lbs, 10@50 lbs
    11Bent Leg Knee Ups from Bench65 reps, 65 reps
    12Bent Knee Crunches65 reps, 65 reps


    Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Bent Arm Back Extensions55 reps, 55 reps
    3Lying Cross Body Floor Extension65 reps, 65 reps
    4Rack Deads5@40 lbs, 4@50 lbs, 3@60 lbs, 6@60 lbs, 4@55 lbs
    5Leg Extension12@20 lbs, 10@20 lbs
    6Lying Leg Curl12@15 lbs, 10@15 lbs
    7Cable Wide Grip Row12@45 lbs, 10@50 lbs, 10@40 lbs
    8Lat Pulldown Close Grip Front12@40 lbs, 10@40 lbs
    9Dumbbell Shrug12@25 lbs, 10@30 lbs, 10@25 lbs
    10Dumbbell Incline Curl (45 Degree)12@15 lbs, 10@15 lbs
    11Standing Toe Press12@45 lbs, 10@50 lbs, 10@40 lbs
    12Seated Toe Press12@25 lbs, 10@25 lbs
    13Reverse Crunches28 reps, 28 reps
    14Alternate Heel Touchers65 reps, 65 reps


    Workout 4 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
    3Close Grip Bench Press10@45 lbs, 5@55 lbs, 10@60 lbs, 10@55 lbs
    4Dumbbell Fly12@15 lbs, 10@15 lbs
    5Dumbbell Military Press12@15 lbs, 10@20 lbs, 10@15 lbs
    6Dumbbell Lateral Raise12@10 lbs, 10@10 lbs, 10@10 lbs
    7Dumbbell Rear Lateral Raise12@10 lbs, 10@10 lbs, 10@10 lbs
    8Dumbbell Triceps Kickback12@10 lbs, 10@10 lbs, 10@10 lbs
    9Dumbbell Seated Forearm Extension12@5 lbs, 10@5 lbs
    10Dumbbell Seated Forearm Flexion12@10 lbs, 10@10 lbs
    11Isometric Neck Exercises8 seconds, 6 seconds, 6 seconds
    12Reverse Crunches28 reps, 28 reps
    13Cross Crunches55 reps, 55 reps

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