Phase 1 VJ

Strength

4 weeks / 5 days per week

Phase 1 of 4

Reviews

0 reviews

Week 1

High Bar Squat

Main

4 x 8 reps

Walking Lunges

Assistance

3 x 12 reps

Lying • Leg Curl

Assistance

3 x 12 reps

45 Degrees Back Extension

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

3 x 12 reps

Close Grip Bench Press

Main

4 x 8 reps

Seated • Shoulder Press

Assistance

3 x 12 reps

Bent Over • Row

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 15 reps

Lying • Floor Skull Crusher

Assistance

3 x 15 reps

Front • Raise

Assistance

3 x 15 reps

Deadlift

Main

4 x 8 reps

Side Split Squat

Assistance

4 x 8 reps

Hip Thrust

Assistance

3 x 12 reps

Leg Extension

Assistance

3 x 15 reps

Low Bar Squat

Main

3 x 3 reps

Lying • Hack Squat

Assistance

3 x 10 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Seated • Calf Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 3 reps

Bent Over • Row

Assistance

4 x 8 reps

Bench Press

Assistance

3 x 12 reps

Lat Pulldown

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Week 2

High Bar Squat

Main

4 x 8 reps

Walking Lunges

Assistance

3 x 12 reps

Lying • Leg Curl

Assistance

3 x 12 reps

45 Degrees Back Extension

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

3 x 12 reps

Close Grip Bench Press

Main

4 x 8 reps

Seated • Shoulder Press

Assistance

3 x 12 reps

Bent Over • Row

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 15 reps

Lying • Floor Skull Crusher

Assistance

3 x 15 reps

Front • Raise

Assistance

3 x 15 reps

Deadlift

Main

4 x 8 reps

Side Split Squat

Assistance

4 x 8 reps

Hip Thrust

Assistance

3 x 12 reps

Leg Extension

Assistance

3 x 15 reps

Low Bar Squat

Main

3 x 3 reps

Lying • Hack Squat

Assistance

3 x 10 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Seated • Calf Raise

Assistance

3 x 10 reps

Overhead • Press

Main

3 x 20%

3 x 40%

3 x 40%

3 x 40%

Bent Over • Row

Assistance

4 x 8 reps

Bench Press

Assistance

3 x 12 reps

Lat Pulldown

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Week 3

High Bar Squat

Main

4 x 8 reps

Walking Lunges

Assistance

3 x 12 reps

Lying • Leg Curl

Assistance

3 x 12 reps

45 Degrees Back Extension

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

3 x 12 reps

Close Grip Bench Press

Main

4 x 8 reps

Seated • Shoulder Press

Assistance

3 x 12 reps

Bent Over • Row

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 15 reps

Lying • Floor Skull Crusher

Assistance

3 x 15 reps

Front • Raise

Assistance

3 x 15 reps

Deadlift

Main

4 x 8 reps

Side Split Squat

Assistance

4 x 8 reps

Hip Thrust

Assistance

3 x 12 reps

Leg Extension

Assistance

3 x 15 reps

Low Bar Squat

Main

3 x 3 reps

Lying • Hack Squat

Assistance

3 x 10 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Seated • Calf Raise

Assistance

3 x 10 reps

Overhead • Press

Main

3 x 3 reps

Bent Over • Row

Assistance

4 x 8 reps

Bench Press

Assistance

3 x 12 reps

Lat Pulldown

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Week 4

High Bar Squat

Main

4 x 8 reps

Walking Lunges

Assistance

3 x 12 reps

Lying • Leg Curl

Assistance

3 x 12 reps

45 Degrees Back Extension

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

3 x 12 reps

Close Grip Bench Press

Main

4 x 8 reps

Seated • Shoulder Press

Assistance

3 x 12 reps

Bent Over • Row

Assistance

3 x 12 reps

Biceps Curl

Assistance

3 x 15 reps

Lying • Floor Skull Crusher

Assistance

3 x 15 reps

Front • Raise

Assistance

3 x 15 reps

Deadlift

Main

4 x 8 reps

Side Split Squat

Assistance

4 x 8 reps

Hip Thrust

Assistance

3 x 12 reps

Leg Extension

Assistance

3 x 15 reps

Low Bar Squat

Main

3 x 3 reps

Lying • Hack Squat

Assistance

3 x 10 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Seated • Calf Raise

Assistance

3 x 10 reps

Overhead • Press

Main

3 x 3 reps

Bent Over • Row

Assistance

4 x 8 reps

Bench Press

Assistance

3 x 12 reps

Lat Pulldown

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

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