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1 Month Training Program Clean

The document outlines a 1-month training program focused on hypertrophy, strength, and calisthenics, detailing a weekly schedule with specific push, pull, and core workout days. Each day includes a variety of exercises with specified sets and repetitions to enhance muscle growth and strength. Important notes emphasize adherence to the program and suggest training frequency and recovery considerations.

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elhdadmohcin187
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38 views3 pages

1 Month Training Program Clean

The document outlines a 1-month training program focused on hypertrophy, strength, and calisthenics, detailing a weekly schedule with specific push, pull, and core workout days. Each day includes a variety of exercises with specified sets and repetitions to enhance muscle growth and strength. Important notes emphasize adherence to the program and suggest training frequency and recovery considerations.

Uploaded by

elhdadmohcin187
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1-Month Training Program: Hypertrophy + Strength + Calisthenics

Weekly Schedule

: + (Push Day)

: + (Pull Day)

: (Push)

: +

: (Pull + Core)

Daily Workout Details

1- : +

- Bench Press 4 6-8

- Incline Dumbbell Press 3 8-10

- Chest Dips 3 8-10

- Dumbbell Flys 3 10-12

- Triceps Pushdown 3 10

- Overhead Triceps Extension 3 12

2- : +

- Deadlift 4 5

- Pull-Ups 3 8

- Bent Over Row 3 8-10

- Lat Pulldown 3 10

- Barbell Curl 3 10

- Hammer Curl 3 12
1-Month Training Program: Hypertrophy + Strength + Calisthenics

3- (Push):

- Push-ups ( Diamond) 4 12-15

- Pike Push-ups 3 8-12

- Dips 3 10-15

- Wall Handstand Hold 3 30

- Triceps Dips 3 12

4- :

- Squats 4 6-8

- Leg Press 3 10

- Romanian Deadlift 3 8-10

- Leg Curl 3 12

- Standing Calf Raises 4 15

- Seated Calf Raises 3 20

5- : +

- Overhead Press 4 6-8

- Lateral Raises 3 12

- Rear Delt Flys 3 12

- Arnold Press 3 10

- Plank 3 30

- Hanging Leg Raises 3 12

- Russian Twists 3 20

6- (Pull + Core):

- Pull-ups Bodyweight Rows 4 6-10

- Australian Pull-ups 3 10
1-Month Training Program: Hypertrophy + Strength + Calisthenics

- Superman Hold 3 30

- Plank 3 1

- Leg Raises 3 15

- Russian Twists 3 20

- L-sit 3

Important Notes

- .

- 8 .

- .

- .

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