4 Week Ramping Strength Program

Spada Strength Systems

Strength & Conditioning
Coach
Paul Spada

This program is for an athlete who already has some experience in the weight room with a good technical foundation. This program will be great for a person looking to add structure and rigidity back into their plan. Its a 4x a week split where all the major movement patterns are being emphasized. The goal of this program is to build strength

$30
Get 4 Week Ramping Strength Program
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Athletic
This is an all encompassing program. Embedded within the program you will find mobility, flexibility and balance work to keep you well rounded and healthy.
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Confidence
Walking into the gym with a plan to execute will set you apart from the rest. It will alleviate anxiety and keep you busy. You won't spending hours aimlessly moving from one machine to the next. You get your work done and you leave.
Features
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Access to your coach
A Coach who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Squat Rack, Barbell, Dumbells, Bench, Cable Machine, Bands
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Sample Week
Week 1 of 4-week program
Sunday

A

Walk

1 x 10:00

B1

Bench Press

10, 8, 6, 6, 6

B2

Band Pull-Apart

3 x 10

B3

Band Face Pull

3 x 10

C1

Incline DB Bench Press

3 x 8

C2

DB Overhead Tricep Extension

3 x 10

D1

Push-Up

3 x 5

D2

Close Grip Bench Press

3 x 8

D3

Tricep Pushdown

3 x 20

Monday
2022-01-04

A

Walk

1 x 10:00

B1

Deadlift

5, 4, 4, 4, 4

B2

Straight Arm Pulldown

3 x 20

B3

Plank

3 x 0:30

C1

Pendlay Row

3 x 6

C2

Scap Push-Up

3 x 5

D1

Pull-Up

3 x 5

D2

Seated Row

3 x 10

D3

DB Reverse Fly

3 x 20

E1

Barbell Bicep Curl

3 x 10

E2

Alternating DB Hammer Curl

3 x 6

Wednesday
2022-01-06

A

Walk

1 x 10:00

B1

Shoulder Press

10, 8, 6, 6, 6

B2

Lying Handcuffs

3 x 8

B3

Band ABD External & Ext.

3 x 8

C1

Standing Arnold Press

3 x 6

C2

Barbell Upright Row

3 x 10

C3

Barbell Shrug

3 x 20

D1

EZ Bar Lying Tricep Extension

3 x 10

D2

Bench Dips

3 x 10

Thursday
2022-01-07

A

Walk

1 x 10:00

B1

Back Squat

10, 8, 6, 6, 6

B2

Ankle Rocks

3 x 10

B3

SIAGON SQUAT

3 x 0:20

C1

Goblet Squat

4 x 6

C2

T-Spine Reach

3 x 5

D1

Barbell RDL

3 x 5

D2

Prone Machine Hamstring Curl

3 x 10

D3

Walking Lunges

3 x 10

Coach
More from Spada Strength Systems
coach-avatar Paul Spada

Head Strength and Conditioning Coach- University of Bridgeport

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If you're sick you see a professional health care provider. If you need advice on managing or investing money you see a financial advisor. If you need help with strength training you go see a strength and conditioning specialist! Its my job. Let me remove

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