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8 Week Challange / Male Home Phase 1

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2K views10 pages

8 Week Challange / Male Home Phase 1

Uploaded by

Aleksandar D. Nedialkov
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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8 WEEK CHALLANGE / MALE HOME PHASE 1

TRAINING TEMPLATES

1
8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Phase 1 - 4 X 12 Isometrics
Sets & reps 4 x 12
Tempo 3310
Contraction focus is isometric
Stimulus is metabolic WEEKS 1-3

Day Workout Steps

Monday Push 1 10,000

Tuesday Push 2 10,000

Wednesday Rest 10,000

Thursday Pull 1 10,000

Friday Pull 2 10,000

Saturday Legs 1 10,000

Sunday Rest 10,000

2
8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE


Push 1
A Flat Bench Press
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

B Feet Elevated Push Up Hands Shoulder Width


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

C Flat DB Flyes
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 3 10 3310 90
2 3 10 3310 90
3 3 10 3310 90
4 3 10 3310 90

D DB Shoulder Press Pronated


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 3 12 3310 90
2 3 12 3310 90
3 3 12 3310 90
4 3 12 3310 90

E DB Lateral Raises Triple Contraction


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 3 10 2010 75
2 3 10 2010 75
3 3 10 2010 75
4 3 10 2010 75

3
8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE


Push 1
F Banded Pushdowns
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 3310 45
2 4 15 3310 45
3 4 15 3310 45
4 4 15 3310 45

4
8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE


Push 2
A Seated Shoulder Press
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

B Forward Leaning DB Lateral Raises


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2012 75
2 4 15 2012 75
3 4 15 2012 75
4 4 15 2012 75

C Close Grip Push Ups


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

D Flat DB Flyes Pronated Grip


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2111 90
2 4 12 2111 90
3 4 12 2111 90
4 4 12 2111 90

E Lying Triceps Extensions


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 75
2 4 12 3310 75
3 4 12 3310 75
4 4 12 3310 75

5
8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE


Pull 1
A Pull Up or Banded Pulldown Mid Pronated
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 6 2410 120
2 4 6 2410 120
3 4 6 2410 120
4 4 6 2410 120

B One Arm DB Row


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2310 100
2 4 12 2310 100
3 4 12 2310 100
4 4 12 2310 100

C Banded Straight Arm Pulldown


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2210 75
2 4 15 2210 75
3 4 15 2210 75
4 4 15 2210 75

D Seated Banded Pull to Neck


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2010 60
2 4 15 2010 60
3 4 15 2010 60
4 4 15 2010 60

E 450 Incline DB Curl


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

6
8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE


Pull 1
F Banded Hammer Curl
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15-20 2010 65
2 4 15-20 2010 65
3 4 15-20 2010 65
4 4 15-20 2010 65

7
8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE


Pull 2
A Pull Up or Banded Pulldown Neutral
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 8 2310 120
2 4 8 2310 120
3 4 8 2310 120
4 4 8 2310 120

B One Arm T Bar Row


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2210 100
2 4 12 2210 100
3 4 12 2210 100
4 4 12 2210 100

C Bent Over BB Row


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 10 2310 100
2 4 10 2310 100
3 4 10 2310 100
4 4 10 2310 100

D 650 Incline Zottman Curls


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2310 100
2 4 12 2310 100
3 4 12 2310 100
4 4 12 2310 100

E BB Curl
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2010 60
2 4 15 2010 60
3 4 15 2010 60
4 4 15 2010 60

8
8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE


Legs 1
A Heels Elevated Front Foot Split Squat
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 10-12 2210 120


2 4 10-12 2210 120
3 4 10-12 2210 120
4 4 10-12 2210 120

B Heels Elevated Goblet Squat


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2310 120
2 4 12 2310 120
3 4 12 2310 120
4 4 12 2310 120

C Banded Leg Extensions


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2010 90
2 4 15 2010 90
3 4 15 2010 90
4 4 15 2010 90

D Lying Leg Curl DB Between Feet or Banded


WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 10-12 3310 120


2 4 10-12 3310 120
3 4 10-12 3310 120
4 4 10-12 3310 120

E BB Romanian Deadlift
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 10-12 3310 120


2 4 10-12 3310 120
3 4 10-12 3310 120
4 4 10-12 3310 120

9
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