Horn Weightlifting & Physique, LLC
Strength & ConditioningMacro 3 - Novice - Low Volume
Accumulation 5: 4 x 11
Intensification 5: 4 x 7
Accumulation 6: 4 x 11
Intensification 6: 4 x 5
Have fun with a WEEK OF ACTIVE RECOVERY by doing stuff outside the gym - After that, we’ll catch you in the NEXT PHASE - 12 WEEK Strength 4 - Beginner - 2x/wk
1 sessions per week
Must use App app to view and log training
Program Training
A
Squat, Toes Elevated, OB
4 x 11 @ 64, 67, 70, 72 %
B1
Press, Standing, DB
4 x 11 @ 64, 67, 70, 72 %
B2
Lat Pulldown, Medium Grip, Neutral
4 x 11 @ 64, 67, 70, 72 %
C1
Split Squat, DB
3 x 12 @ 70 %
C2
Knee Flexion, Swiss Ball
3 x 12
D1
Push-up, Parallette
3 x 12
D2
Row, Seated, Wide Grip, Neutral
3 x 12 @ 70 %
A
Squat, Zercher, Heels Elevated, OB
4 x 11 @ 64, 67, 70, 72 %
B1
Press, 30° Incline, DB
4 x 11 @ 64, 67, 70, 72 %
B2
Lat Pulldown, Close Grip, Neutral
4 x 11 @ 64, 67, 70, 72 %
C
Deadlift, Trap Bar, Low Handles
3 x 12 @ 70 %
D1
Press, 25° Decline, OB, California
3 x 12 @ 70 %
D2
Row, Seated, Medium Grip, Pronated
3 x 12 @ 70 %
