Name: Playbook - Legal Weight - W4/D2 Full Body Strength Training Program Part 1
Uploaded: 2024-04-27T01:18:40.401Z
Duration: 90 min
Description: W4/D2 Full Body Strength Training Program Part 1

This is a full body,4 week, 5 day split,  strength training program. You will begin with high reps, hypertrophy & as you move into each week, you'll increase the weight & drop the reps.

20 second sprint, 40 second rest. 10 minutes total

Assault Bike

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Adjust bar height so that you can easily rack & un-rack the bar. Place hands onto the bar, slightly wider than shoulder width. Un-rack the barbell & lower it all the way to the middle of your chest. Then push bar straight up towards the ceiling, squeezing your pecs as you push. Keep elbows tucked, don’t flare them out.

Barbell Bench Press

Place Dbs onto your legs. Dig feet into the ground so your back stays flat against the bench. Kick Dbs up one at a time. Press Dbs straight up to the ceiling & bring them back down. Full ROM

Dumbbell Military Press

Lay upon on ground, knees bent. Press DB to the ceiling then back down. Elbow to the ground

Single Arm Dumbbell Floor Press

Flip against the wall, pushing hands into the ground.

Handstand Hold

Push hips back, minimal knee flexion. Keep elbows close to your body & kickback your arms locking out. Bend only at the elbow.

Bent Over Tricep Kickbacks

In a seated position, raise arms out to you side, up to shoulder height. Thumbs internally rotated & minimal elbow flexion.

Dumbbell Lateral Raise

In a seated position, push butt back & lean chest forward. Keep a flat back. Raise arms straight back, locked out, as far as you can then bring them back to starting position.

Dumbbell Rear Delt Raise

Lay supine  with 2 DBs in your hands locked out. Sit all the way up, bring the DBs to you shoulders & press back up

Sit Up with a Press

Plank position, drop down one elbow, then the other then back up with one hand, back up with the other hand

Palms To Elbows

W4/D2 Full Body Strength Training Program Part 1

Holy F💣, so Hard, I had to do less reps.🥵

Carol

Jenni

Wow. This was great. I even cut off 5-6reps per set and it was killer 🔥. Thanks!!

Rebekah

W1/D1 Full Body Strength Training Program Cycle1

Rüya

W1/D2 Full Body Strength Training Program Cycle1

Karla

MariaFit

W1/D3 Full Body Strength Training Program Cycle 1

Yudibeth

W1/D4 Full Body Strength Training Program Part 1

I did your full body cycle this week and got a few comments on my workouts, I guess didn’t realize how much people pay attention. 

I told them about your app, hopefully they try it out! 

Killer workouts, been loving the challenge!

Alicia

Janine

W1/D5 Full Body Strength Training Program Part 1

I cried during this workout.  It really pushed me and I struggled.

Ashley

W2/D1 Full Body Strength Training Program Part 1

W2/D2 Full Body Strength Training Program Part 1

Khadijah

W2/D3 Full Body Strength Training Program Part 1

W2/D4 Full Body Strength Training Program Part 1

I'm the type of person that needs to follow a routine. I absolutely 100% love these workouts!

Kelli

W2/D5 Full Body Strength Training Program Part 1

W3/D1 Full Body Strength Training Program Part 1

W3/D2 Full Body Strength Training Program Part 1

Karen

W3/D3 Full Body Strength Training Program Part 1

Great workout, I am starting to see some progress.

W3/D4 Full Body Strength Training Program Part 1

W3/D5 Full Body Strength Training Program Part 1

Killer ass workout! Way to start my Monday!

Candy

W4/D1 Full Body Strength Training Program Part 1

W4/D3 Full Body Strength Training Program Part 1

W4/D4 Full Body Strength Training Program Part 1

Girl I need windshield wipers for my tears of sweat!! Thank you

W4/D2 Full Body Strength Training Program Part 1

More workouts from Legal Weight