4WK GYM STRENGTH 1
Ashley Clarke
This is a strength program for advanced trainers with relatively good baseline fitness.
This is for you if you are looking to put muscle on all areas of your body. This program has 2 leg days, glute & hamstring focused. Upper body geared towards strength & a functional session to challenge your body through multiple planes as well as your cardio fitness.
A
BANDED GLUTE RAISE
30, 20, 10
B
BB HIP THRUST
6 x 10
C
LEANING SPLIT SQUAT
3 x 15
D1
BB REVERSE LUNGE
3 x 10
D2
SUMO SQUAT
3 x 10
D3
SINGLE LEG GLUTE RAISE
3 x 12
E1
DB WALK LUNGE
3 x 10
E2
DEADBALL HIP THRUST
3 x 25
F
CABLE DONKEY KICK
3 x 12
A
SHOULDER COMPLEX
20, 20, 12
B1
PULL UP
3 x 10
B2
CLOSE GRIP DB PRESS
3 x 10
C
INCLINE BENCH PUSH UP
1 x 20:10
D1
STRAIGHT ARM CABLE PULL DOWN
12, 10, 8, 6
D2
SEATED FACE PULL
12, 10, 8, 6
E1
SINGLE ARM ROW
3 x 12
E2
SEATED SHOULDER PRESS
3 x 12
E3
OVERHEAD TRICEP EXTENSION
3 x 12
F1
DB FRONT RAISE
12, 10, 8
F2
DB LATERAL RAISE
12, 10, 8
A
REVERSE CUBAN into Y RAISE
2 x 6
B
TRX HIP EXTENSION
4 x 10
C
ROMANIAN DEADLIFT
4 x 8
D1
CURTSEY LUNGE
3 x 12
D2
FRONT FOOT ELEVATED SPLIT SQUAT
3 x 12
E1
TRX SINGLE LEG SQUAT
3 x 8
E2
FIT BALL HAMSTRING CURL
3 x 10
E3
DB DEADLIFT
3 x 12
F
SINGLE LEG HIP EXTENSION
3 x 10
G
SQUAT PULSE into CRAB WALK
3 x 10
A
ARNOLD PRESS into LATERAL RAISE
2, 10, 10, 2
B
BENCH HOP COMPLEX
1 x 7:30
C
KB BENT OVER ROW
2, 10, 10, 2
D
KB FRONT SQUAT TO BOX
1 x 20:10
E1
T BAR SINGLE ARM PRESS
4 x 10
E2
SHOULDER TAP
4 x 20
F1
2 POINT SINGLE LEG CRUNCH
10, 8, 6
F2
AB BIKE
10, 8, 6
G
SPRINTS
1 x 40:20 @ 4:00
Ashley Clarke
Certified Personal Trainer, Online Coach & L1 Precision Nutrition
