LVFitness
Weightlifting
Coach
Lesley Valles
4 weeks of the basics that work! Compound lifts, focusing on a small progressive overload to gain strength and muscle.
This program focuses on a 4 day split, with the 5th day being a cardio focused day.
Features5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym is required. Program requires- cable machine // barbell // dumbbells // adductor/ abductor machine and assisted pull up machine (these machines could be subbed for other workouts with dumbbells or resistance bands).
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Back Squat
3 x 6
B
Leg Extension
3 x 10
C
Goblet Squat
3 x 10
D
DB Lunges
3 x 8
E
Adductor Machine
3 x 10
F
Abductor Machine
3 x 10
Monday
Week 1 Day 2
A
Bench Press
3 x 8
B
Push-Up
3 x 5
C
Seated DB Press
3 x 8
D
DB Lateral Raise
3 x 10
E
Tricep Pushdown
2 x 12
F
Plank
3 x 0:30
Tuesday
Week 1 Day 3
Wednesday
Week 1 Day 4
A
Deadlift
3 x 8
B
Hip Thrust
3 x 8
C
Prone Machine Hamstring Curl
3 x 10
D
Calf Raise
3 x 10
E
Donkey Kicks
3 x 10
Thursday
Week 1 Day 5
A
Biking
1 x 25:00
Friday
Week 1 Day 6
A
Barbell Row
3 x 8
B
1-Arm DB Row
3 x 8
C
Seated Row
3 x 8
D
Lat Pulldown
3 x 8
E
DB Bicep Curls
3 x 10
F
Pull-Up
3 x 5
Saturday
Week 1 Day 7
