Weekly Workout Plan 1
Weekly Workout Plan 1
Preliminary Notes:
• Some abbreviations are used in this article. For example, 3S10R = 3 sets of 10 reps.
• I summarize the latest research: For maximum results, each muscle should be subjected to 10 sets per week.
• Rest between sets: 3 minutes. Unlike what you’re used to seeing in most gyms, this is not 1–1.5 minutes.
• Perform a drop set in the final set of all exercises. Once you hit failure at the starting weight, gradually reduce the weight and perform up to 20–25 repetitions. This aims to activate more than 70% of muscle fibers.
• You can search for the exercises on fitnessprogramer.com via the top-right menu.
Day 1
Legs (Part 1):
• Leg Curl 2S8R + 2S10R
• Calf Raise 3S12R
• Hip Abduction (Machine) 3S10R
Lateral and Front Shoulders + Upper Traps:
• Shoulder Press 3S10R
• Lateral Raise 3S10R
• Dumbbell/Barbell Shrug 3S10R
Day 2
ABS:
• 30° Incline Leg Raises 3S12R (especially for lower rectus abdominis)
• Seated Crunch Machine or Rope Crunches 2S10R
• Cable Oblique Twists 3S10R (optional if obliques are lacking)
• Modified Bicycle Crunch (Max leg elevation: 30°)
• Cable Mountain Climbers *
• Cable Side Bends or Cable Toe Touches *
• Vacuum
Additional Notes:
• Exercises marked with * can be combined into supersets with different combinations.
• Repetition numbers can vary based on the goal. Low rep ranges favor muscle mass gain, providing permanent results in the long run. For ABS, the goal is often not mass gain. Higher repetitions aim to ensure proper form and activate more regions.
Triceps:
• Overhead Extension 3S9R
• Rope Pushdowns 2S9R
• Dumbbell Tricep Kickbacks 2S10R
• Skull Crusher 1S10R
Day 3
Legs (Part 2):
• Squat 5S6R
• Deadlift 5S5R (Note: This exercise involves spinal health risks.)
• Hip Adduction 3S9R
• Leg Extension 3S8R
• Barbell Straight Leg Deadlift 2S8R
• Cable Hip Extensions 3S8R
Arms:
• One-Arm Dumbbell Curls 3S8R
• Concentration Curl 2S8R
• Dumbbell Reverse Curls 2S9R
Day 5
Back:
• Bent Over Dumbbell Reverse Fly 3S9R
• Seated Cable Rows 3S8R
• Lat Pulldowns or Weighted Pull-Ups 3S9R
• Cable Straight Arm Pulldowns 2S10R
• Face Pulls 2S9R
• 15 Minutes of Stretching
Day 7
Chest:
• Bench Press 3S8R
• High Cable Crossovers 4S8R
• Low Cable Crossovers 3S8R
• Dips 2S8R
• Dumbbell Pullover 2S8R (Gold standard for upper six-pack and serratus anterior.)
Forearms:
• Wrist Roller (+Reverse) 3S15R
• Wrist Curls 2S15R
• Hand Gripper 3S20R
• Thor’s Hammer 2S15R
Conclusion:
Frankly, the main factor shaping my program is time. This was my vacation week, so I was relaxed. I completed the week with 2 days off and 5 training days. Ending here—see you in the next program!
References:
1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Hypertrophy response to volume versus intensity of resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(9), 2591–2600.
2. Fink, J., Kikuchi, N., Yoshida, S., Terada, K., & Nakazato, K. (2018). Impact of drop set resistance training on muscle hypertrophy, strength, and endurance: A pilot study. Journal of Sports Science and Medicine, 17(1), 173.
3. Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2019). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 33(12), 3508–3523.
4. Fisher, J., Steele, J., Gentil, P., & Giessing, J. (2017). A minimal dose approach to resistance training for the older adult: The prophylactic for aging. Experimental Gerontology, 99, 80–86.
5. Dinyer, T. K., Salom, L. P., & Garver, M. J. (2020). Effects of rest interval lengths on muscular strength, endurance, hypertrophy, and power: A systematic review. Journal of Strength and Conditioning Research, 34(8), 2262–2279.
6. Schoenfeld, B. J., & Contreras, B. (2018). The muscle pump: Potential mechanisms and applications for enhancing hypertrophic adaptations. Strength and Conditioning Journal, 40(6), 106–115.
7. Helms, E. R., Spiering, B. A., & Storey, A. G. (2019). Does strength training frequency affect hypertrophic outcomes? A systematic review and meta-analysis. Sports Medicine, 49(6), 897–912.
8. Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., & Vigotsky, A. D. (2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 30(7), 1805–1812.
