Reyes Strength
Weightlifting, Strength & Conditioning, General FitnessThis program is a four week, four day split focused on turning those extra holiday calories into juicy pumps.
Barbell, DB, strength, volume, it has it all.
This program is also a great transition plan for all of you who are planning on Deadlifting for a month straight after squatting for a month straight!
1 sessions per week
Must use App app to view and log training
Program Training
A
Hang Power Clean
4 x 4 @ 60, 60, 65, 65 %
B1
Bench Press
5, 5, 5, 3, 3, _ @ 50, 60, 70, 65, 70, 75 %
B2
Band Pull-Apart
3 x 20
C
Shoulder Press
4 x 5
D1
Incline DB Bench Press
3 x 12
D2
DB Lateral Raise
3 x 12
E1
DIPS
3 x 10
E2
DB Shrug
3 x 15
A1
American KB Swing
3 x 15
A2
Weighted Plank Hold
3 x 0:30
B
Back Squat
5 x 5 @ 70, _ , _ , _ , _ %
C1
RDL
4 x 8
C2
1-Arm DB Row
4 x 10
D1
DB Bulgarian Split Squat
4 x 6
D2
Lat Pulldown
4 x 12
E1
Back Extension
3 x 15
E2
Barbell Bicep Curl
3 x 10
A
Power Clean
3, 3, 2, 2 @ 70, 75, 80, 80 %
B1
Paused Bench Press
5 x 3 @ 70 %
B2
Rear Delt Flyes
5 x 10
C1
Barbell Incline Bench Press
3 x 8
C2
DB Front Raise
3 x 10
D
DB Shoulder Press
3 x 8
E1
Barbell Shrug
3 x 12
E2
EZ Bar Skull Crusher
3 x 15
E3
Lu Raise
3 x 10
A
Reverse Hyperextension
3 x 20
B
Deadlift
5 x 5 @ 70, _ , _ , _ , _ %
C1
Back Squat
4 x 8 @ 60 %
C2
HAMMER ROW
4 x 12
D1
Reverse Lunges
3 x 8
D2
Pull-Up
3 x 10
E
EZ Bar Curl
4 x 8
F
Alternating DB Hammer Curl
3 x 12
