A New Follow up 4 Week Workout Plan

Back at it! Lets start a new 4 week plan today. Hopefully you felt you were able to build some strength over the last for weeks. 

The next four weeks we are going to work more on muscle hypertrophy. 

Sub out exercises with dumbbells, kettlebells, bands, etc depending on the equipment you have access to. 

Rest 1 minute between sets. 

Enjoy! 

 Day 1: 

Barbell Back Squats (or front loaded or goblet) 1 set of 5 with light weight with a 5 second hold at the bottom then - 

3 sets of 10 reps 

Curtsy Lunges 2 sets at 10 reps each side
Pull-ups (assisted or lat pull downs) 3 sets of as many as possible 
Barbell curls 2 sets of 10 reps 
Barbell Push Press 2 sets of 10 reps 
Push-ups 2 sets of as many as possible 
Triceps pushdowns 2 sets of 10 reps 
Wood chops 2 sets of 10 reps each side
Cashout: Burpee Box Jump Over Tabata

Day 2: 

Deadlifts 3 sets of 10 reps
Good Mornings 2 sets of 10 reps
Incline Dumbbell Chest press 3 sets of 10 reps
Face Pulls 2 sets of 10 reps
Barbell Pendalay Rows 2 sets of 10 reps each side

Kettlebell Clean and Press 2 sets of 10 each side
Plank shoulder taps, 3 sets of 30-60 seconds 

Cashout: Kettlebell Swings and Jump rope 30 seconds each, rest 15 seconds, 5 rounds

Day 3: 

Hip thrusts 3 sets of 10 reps, 1 1/4 tempo - full thrust, come down 1/4 of the way, thrust, then release. Repeat for the 10 reps.
Cossack squats 2 sets of 10 reps, use assistance if needed 

Floor press 2 sets of 10 reps

Seated rows 2 sets of 10 reps 
Lateral raise to front raise 3 sets of 10 reps

Bicep supine curls 2 sets of 10 reps, each side
Triceps skull crusher 2 sets of 10 reps

Get up sit ups 2 sets of 10 reps each side

Cashout: Run for 6 min, 30 seconds on, 15 seconds off 

** Warm up and cool down recommendations:

Warm up 10 minutes:
World's greatest stretch
Cat cow
Kang squat
Side to side lunges
Jumping jacks

1 min each 2x through

Cool down yoga stretches:

Down dog
Rag doll
Hip flexor stretch
Pigeon
Child’s pose
Forward fold (standing and seated)

30 - 60 seconds each and on each side when applicable.