Top Knot Training
Strength & Conditioning, Bodybuilding, Women's Training8 week programming for advanced lifters. 4 day split, plus an additional conditioning day.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
Banded Bicep Curls
3 x 20
B2
Banded Lat Squeeze
3 x 20
C1
Inverted Row
4 x 8
C2
Zottman Curls
4 x 10
D1
Wide Grip Lat Pulldown
15, 12, 10, 8
D2
Supinated Close Grip Pulldown
15, 12, 10, 8
E1
Kettlebell Bicep Curl
3 x 12
E2
Back Extension
3 x 8
F1
Side Plank
2 x 20
F2
Bicycle Sit-Ups
2 x 30
F3
Reverse Crunch
2 x 30
G
Cool Down
1 x 10:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
Air Squat
3 x 10
B2
Reverse Lunges
3 x 10
B3
Side Lunges with Slider
3 x 10
C
Deadlift
10, 8, 5, 3, 2
D1
Yoga Ball Wall Squat
3 x 12
D2
Yoga Ball Hamstring Curl
3 x 8
E1
Bulgarian Split Squat
4 x 8
E2
Barbell Hip Thrust
4 x 10
F1
Leg Lifts
2 x 30
F2
Front Plank on Elbows
2 x 30
F3
Oblique Side Crunch
2 x 20
G
Cool Down
1 x 10:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
Paloff Press Walk Out
3 x 12
B2
Banded External Shoulder Rotation
3 x 12
C
Bench Press
10, 8, 5, 3, 2
D1
Inclined Pushups
3 x 10
D2
Diamond Pushup
3 x 8
E1
Single Arm Cable Triceps Press Down
4 x 12
E2
Low to High Cable Fly
4 x 12
F
Machine Dips
15, 12, 10
G1
Flutter Kicks
2 x 30
G2
Toe touches
2 x 30
G3
Heel touches
2 x 30
H
Cool Down
1 x 10:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B
Front Squat
4 x 8
C
Bulgarian Split Squat
4 x 8
D1
Leg Extension
30, 20, 15, 10
D2
Cannonball Squat
4 x 10
E1
Weighted Walking Lunges
3 x 10
E2
Jump Squat
3 x 20
F1
Sprinter Sit-Ups
2 x 30
F2
Plank with Hip Dip
2 x 30
F3
Crunches w/ Weight
2 x 30
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
DB Swing
5 x 15
B2
Broad Jump
5 x 4
C1
Flutter Kicks
3 x 30
C2
Superman
C3
Sit-up
C4
Fire Hydrant
D
Cardio
1 x 15:00
