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    16 Week Design

    Uploaded by

    Severi Nurminen
    The document outlines a 16 week workout program split into four phases. Weeks 1-4 focus on chest, back, and shoulder exercises performed 3 times per week. Weeks 4-8 adjust the workout split and rep schemes. Weeks 8-12 further modify exercises and reps with chest and back worked twice weekly. Weeks 12-16 provide the final phase with chest worked 3 times weekly and variations in rep schemes and exercises between upper and lower body focuses. The final section details a full body weekly split and exercise pairings for each day.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    16 Week Design

    Uploaded by

    Severi Nurminen
    75 views1 page
    The document outlines a 16 week workout program split into four phases. Weeks 1-4 focus on chest, back, and shoulder exercises performed 3 times per week. Weeks 4-8 adjust the workout split and rep schemes. Weeks 8-12 further modify exercises and reps with chest and back worked twice weekly. Weeks 12-16 provide the final phase with chest worked 3 times weekly and variations in rep schemes and exercises between upper and lower body focuses. The final section details a full body weekly split and exercise pairings for each day.

    Original Title

    16 WEEK DESIGN

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    © © All Rights Reserved

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    The document outlines a 16 week workout program split into four phases. Weeks 1-4 focus on chest, back, and shoulder exercises performed 3 times per week. Weeks 4-8 adjust the workout split and rep schemes. Weeks 8-12 further modify exercises and reps with chest and back worked twice weekly. Weeks 12-16 provide the final phase with chest worked 3 times weekly and variations in rep schemes and exercises between upper and lower body focuses. The final section details a full body weekly split and exercise pairings for each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    75 views1 page

    16 Week Design

    Uploaded by

    Severi Nurminen
    The document outlines a 16 week workout program split into four phases. Weeks 1-4 focus on chest, back, and shoulder exercises performed 3 times per week. Weeks 4-8 adjust the workout split and rep schemes. Weeks 8-12 further modify exercises and reps with chest and back worked twice weekly. Weeks 12-16 provide the final phase with chest worked 3 times weekly and variations in rep schemes and exercises between upper and lower body focuses. The final section details a full body weekly split and exercise pairings for each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Chest, Back, Shoulder

    Week 1 - 4 Chest 3× 1× Equal, 1× Upper, 1× More Upper 3,1 & 3 & 2,1
    Week 1 - 4 Shoulder 3× 1× Front & Rear, 1× Lateral, 1× Front & Lateral 2,1 & 3 & 2,1
    Week 1 - 4 Back 2× 1× Wide & Thick, 1× Thick & Wide 2,2 & 2,2

    Week 4 - 8 Chest 2× 1× Upper & Lower, 1× Lower & Upper 2,2 & 2,2
    Week 4 - 8 Shoulder 3× 1× Lateral & Front, 1× Front & Lateral, 1× Lateral & Front 2,1 & 2,1 & 2,1
    Week 4 - 8 Back 2× 1× Wide, 1× Thick 3&3

    Week 8 - 12 Chest 2× 1× Upper & Lower, 1× More Upper 2,2 & 3,1
    Week 8 - 12 Shoulder 3× 1× Front & Lateral, 1× Lateral & Front, 1× Front & Lateral 2,1 & 2,1 & 2,2
    Week 8 - 12 Back 2× 1× Wide & Thick, 1× Thick & Wide 2,2 & 2,2

    Week 12 - 16 Chest 3× 1× Upper & Lower 1× More Lower, 1× More Upper 2,2 & 1,2 & 2,1
    Week 12 - 16 Shoulder 3× 1× Lateral & Rear, 1× Front & Rear, 1× Lateral & Front 2,1 & 1,2 & 1,2
    Week 12 - 16 Back 2× 1× Wide, 1× Thick 3&3

    Monday Chest, Shoulder 4+3


    Tuesday Leg, Bicep, Tricep 3+1+1
    Wednesday Chest, Shoulder 3+3
    Thursday Back, Tricep 4+3
    Friday Leg 5
    Saturday Chest, Shoulder, Tricep 3+3+1
    Sunday Back, Bicep 4+3

    Monday Chest, Shoulder 4+3


    Tuesday Leg, Tricep 3+2
    Wednesday Back, Bicep 3+3
    Thursday Chest, Shoulder 4+3
    Friday Leg 5
    Saturday Shoulder, Tricep 3+3
    Sunday Back, Bicep 3+3

    Monday Chest, Shoulder 4+3


    Tuesday Leg, Tricep 3+2
    Wednesday Back, Bicep 4+3
    Thursday Chest, Shoulder 4+3
    Friday Leg 5
    Saturday Shoulder, Tricep 4+3
    Sunday Back, Bicep 4+3

    Monday Chest, Shoulder 4+3


    Tuesday Leg, Bicep, Tricep 3+1+1
    Wednesday Chest, Shoulder 3+3
    Thursday Back, Tricep 3+3
    Friday Leg 5
    Saturday Chest, Shoulder, Tricep 3+3+1
    Sunday Back, Bicep 3+3

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