Week 1: Warm-up:
- Arm Swings – 10 each arm
- Push up- 10 reps
- Leg Swings 10 each arm
- High Knees- 20 seconds
| Monday: | Sets x Reps x Rest Time x Intensity | Wednesday: | Sets x Reps x Rest Time x Intensity | Friday: | Sets x Reps x Rest Time x Intensity |
| BB Squat | 3×10 (60sec) 1RM | DB Squat | 3×10 (60sec) 1RM | Split Squat | 3×10 (60sec) 1RM |
| RDL | 3×10 (60sec) 1RM | Hex Bar Deadlift | 3×10 (60sec) 1RM | Sumo Deadlift | 3×10 (60sec) 1RM |
| Close-Grip Bench Press | 3×10 (60sec) 1RM | Wide-Grip Bench Press | 3×10 (60sec) 1RM | DB Bench Press | 3×10 (60sec) 1RM |
| Wide-Grip Pulldown | 3×12 (60sec) 1RM | Resistance Band Lat Pulldown | 3×12 (60sec) 1RM | Neutral Grip Lat Pulldown | 3×12 (60sec) 1RM |
| Hammer Curls | 5×10(60sec) 1RM | Barbell Curl | 3×6(60sec) 1RM | Cable Crunch | 5×10 (60sec) 1RM |
| Seated Leg Curls | 5×10 (60sec) 1RM | Standing Leg Curls | 5×10 (60sec) 1RM | Lying Leg Curls | 5×10 (60sec) 1RM |
Cooldown:
- Ear to shoulder Stretch- 15 sec. hold each side
- Tricep Stretch- 20 sec. hold
- Banded Chest Opener- 30 second back and forth
- Knee to Chest Pose- 20 sec. hold each leg
Week 2: Warm-up:
- Knee to Chest Pull (25-sec hold)
- Arm Circles 10 forward and 10 backward
- Burpees – 10 reps
- Lateral Lunges – 10 (each Leg)
| Monday: | Sets x Reps x Rest Time x Intensity | Wednesday: | Sets x Reps x Rest Time x Intensity | Friday: | Sets x Reps x Rest Time x Intensity |
| Sumo Squat | 3×10 (60sec) 1RM | Overhead Squat | 3×10 (60sec) 1RM | Bb Split Squat | 3×10 (60sec) 1RM |
| Conventional Deadlift | 3×6 (60sec) 1RM | RDL | 3×6 (60sec) 1RM | Hex Bar Deadlift | 3×6(60sec) 1RM |
| Incline Bench Press | 3×10 (60sec) 1RM | Floor Press | 3×10 (60sec) 1RM | Flat DB Bench Press | 3×12(60sec) 1RM |
| BB Lateral Lunges | 3×12 (60 sec) 1RM | BB side Lunges | 3×12 (60 sec) 1RM | BB Forward Lunges | 3×12 (60 sec) 1RM |
| Cable Crossover | 3×12 (60 sec) 1RM | Cable Face Pull | 3×12 (60 sec) 1RM | Cable Crunch | 3×12 (60 sec) 1RM |
Cool Down:
- CAT-COW
- Butterfly- 30 sec. hold
- Thread the Needle- 30 sec. hold each side
- Lunge with Overhead Reach- 30 sec. hold
Hypertrophy
The paper should be on Hypertrophy. The weight training programs will be a 2-week example (microcycle) of exercises, volume, intensity, exercise order and rest (there other variables) specific to a training goal. This will be a person in good health The program will have 3 to 4 training days per week that will be 45 to 90-minutes in length that will include a warm-up, main body, and cool-down. Write a minimum 2 to 4-page paper on how the exercises will achieve the goal of the program. The paper will explain the program, what will be achieved, and how this will be progressed and include 5 peer-reviewed sources required.
