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  • 4-Week Blitz Maximum Growth Workout Program

    Caricato da

    geordie robinson
    87 visualizzazioni5 pagine
    This document outlines a 4-week weight training program called "4-Week Blitz Maximum Growth" consisting of 20 workouts. It provides the workout schedule, exercises, sets, reps, and rest periods for each muscle group (e.g. chest, back, shoulders) on a daily basis. The goal is to maximize muscle size and strength through challenging weightlifting routines focused on compound exercises like squats, bench presses, and rows.

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    Titolo originale

    Max Growth

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    © Attribution Non-Commercial (BY-NC)

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    This document outlines a 4-week weight training program called "4-Week Blitz Maximum Growth" consisting of 20 workouts. It provides the workout schedule, exercises, sets, reps, and rest periods for each muscle group (e.g. chest, back, shoulders) on a daily basis. The goal is to maximize muscle size and strength through challenging weightlifting routines focused on compound exercises like squats, bench presses, and rows.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Scarica in formato PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    87 visualizzazioni5 pagine

    4-Week Blitz Maximum Growth Workout Program

    Caricato da

    geordie robinson
    This document outlines a 4-week weight training program called "4-Week Blitz Maximum Growth" consisting of 20 workouts. It provides the workout schedule, exercises, sets, reps, and rest periods for each muscle group (e.g. chest, back, shoulders) on a daily basis. The goal is to maximize muscle size and strength through challenging weightlifting routines focused on compound exercises like squats, bench presses, and rows.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Scarica in formato PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    di 5

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 2 of 20 Est. Time: 45 min.

    4-Week Blitz Maximum Growth

    Workout # 3 of 20 Est. Time: 41 min.

    Group Chest

    Exercise Bench Press (Barbell)

    Goal x 10 x8 x8 x8

    Rest 60 sec. 90 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x x x

    Group Back

    Exercise Barbell Bentover Row

    Goal x8 x8 x6 x6

    Rest 90 sec. 120 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x

    120 sec. 60 sec. 90 sec. 120 sec.

    120 sec. 60 sec. 90 sec. 120 sec.

    Incline Dumbbell Press

    x 10 x8 x8 x8 F

    Narrow-Grip Lat Pulldown (Machine)

    x 10 x8 x8 x8 F

    120 sec. 60 sec. 90 sec. 120 sec.

    120 sec. 90 sec. 120 sec. 120 sec.

    Shoulders

    Seated Barbell Press

    x 10 x8 x8 x8 F

    Biceps

    Barbell Curl

    x8 x8 x8 x8 F

    120 sec. 75 sec. 75 sec. 75 sec. 90 sec. 120 sec. 120 sec. 120 sec. 90 sec. 90 sec.

    120 sec. 75 sec. 75 sec. 75 sec. 60 sec. 90 sec. 105 sec. 105 sec.

    Dumbbell Side Raise

    x8 x8 x8

    Incline Dumbbell Curl

    x8 x8 x8

    Triceps

    Close-Grip Bench Press (Barbell)

    x8 x8 x6 x6

    Abs

    Lying Ab Crunch

    x 12 x 12 x 10 x 10 x 10 F

    Triceps Pushdown (Machine)

    x 12 x 12 x 12 F

    Notes:

    Notes:

    32

    33

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 4 of 20 Est. Time: 43 min.

    4-Week Blitz Maximum Growth

    Workout # 5 of 20 Est. Time: 41 min.

    Group Legs

    Exercise Barbell Squat

    Goal x8 x8 x6 x6 x6 x8

    Rest 90 sec. 120 sec. 150 sec. 150 sec. 150 sec.

    Actual x x x x x x x x x x x x x x x x x x x

    Group Chest

    Exercise Bench Press (Barbell)

    Goal x 10 x8 x6 x6

    Rest 60 sec. 90 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x x

    120 sec. 60 sec. 90 sec. 120 sec.

    Flat Bench Dumbbell Flye

    x 10 x8 x8 x8 F

    150 sec. 60 sec. 90 sec. 120 sec.

    Leg Extension (Machine)

    x 10 x8 x8 x8 F

    120 sec. 60 sec. 90 sec. 120 sec.

    Shoulders

    Seated Barbell Press

    x 10 x8 x8 x8 F

    120 sec. 60 sec. 90 sec. 120 sec. 120 sec. 120 sec. 60 sec. 90 sec. 135 sec.

    Hamstring Leg Curl (Machine)

    x 10 x 10 x8 x8 x8

    120 sec. 75 sec. 75 sec. 75 sec. 90 sec. 90 sec. 90 sec. 75 sec. 75 sec.

    Reverse Dumbbell Flye (Rear Delts) Triceps Triceps Pushdown (Machine) Lying Triceps Extension (Dumbbell)

    x8 x8 x8 x 12 x 12 x 12 x8 x8 x8 F

    Calves

    Standing Calf Raise (Machine)

    x 10 x8 x8 x8 F

    Notes:

    Notes:

    34

    35

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 6 of 20 Est. Time: 37 min.

    4-Week Blitz Maximum Growth

    Workout # 7 of 20 Est. Time: 35 min.

    Group Back

    Exercise Narrow-Grip Lat Pulldown (Machine)

    Goal x 10 x8 x8 x8

    Rest 60 sec. 90 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x

    Group Legs

    Exercise Barbell Squat

    Goal x 10 x 10 x8 x8 x8

    Rest 75 sec. 120 sec. 150 sec. 150 sec.

    Actual x x x x x x x x x x x x x x x x x

    120 sec. 60 sec. 90 sec. 120 sec.

    Wide-Grip Lat Pulldown (Machine)

    x 10 x8 x8 x8 F

    150 sec. 60 sec. 90 sec. 120 sec.

    Leg Extension (Machine)

    x 10 x8 x8 x8 F

    120 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 90 sec. 120 sec. 120 sec.

    Biceps

    Preacher Bench Barbell Curl

    x8 x8 x8

    120 sec. 45 sec. 75 sec. 90 sec. 90 sec. 90 sec. 75 sec. 75 sec.

    Straight-Leg Dumbbell Deadlift

    x 10 x 10 x8 x8 x8

    Incline Dumbbell Curl

    x8 x8 x8

    Abs

    Leg Lift (Decline Bench)

    x 12 x 12 x 10 x 10 x 10 F

    Calves

    Standing Calf Raise (Machine)

    x 10 x 10 x 10 F

    Notes:

    Notes:

    36

    37

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 8 of 20 Est. Time: 45 min.

    4-Week Blitz Maximum Growth

    Workout # 9 of 20 Est. Time: 42 min.

    Group Chest

    Exercise Bench Press (Barbell)

    Goal x 10 x8 x8 x8

    Rest 60 sec. 90 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x x x

    Group Back

    Exercise Barbell Bentover Row (Machine)

    Goal x8 x8 x6 x6

    Rest 90 sec. 120 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x

    120 sec. 60 sec. 90 sec. 120 sec.

    120 sec. 60 sec. 90 sec. 120 sec.

    Incline Dumbbell Press

    x 10 x8 x8 x8 F

    Narrow-Grip Lat Pulldown

    x 10 x8 x8 x8 F

    120 sec. 60 sec. 90 sec. 120 sec.

    120 sec. 90 sec. 120 sec. 120 sec.

    Shoulders

    Seated Barbell Press

    x 10 x8 x8 x8 F

    Biceps

    Barbell Curl

    x8 x8 x8 x8 F

    120 sec. 75 sec. 75 sec. 75 sec. 90 sec. 120 sec. 120 sec. 120 sec. 90 sec. 90 sec.

    120 sec. 75 sec. 75 sec. 75 sec. 60 sec. 90 sec. 120 sec. 120 sec.

    Dumbbell Side Raise

    x8 x8 x8

    Incline Dumbbell Curl

    x8 x8 x8

    Triceps

    Close-Grip Bench Press

    x8 x8 x6 x6

    Abs

    Lying Ab Crunch

    x 12 x 12 x 10 x 10 x 10 F

    Triceps Pushdown (Machine)

    x 12 x 12 x 12 F

    Notes:

    Notes:

    38

    39

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 10 of 20 Est. Time: 41 min.

    4-Week Blitz Maximum Growth

    Workout # 11 of 20 Est. Time: 41 min.

    Group Legs

    Exercise Barbell Squat

    Goal x 10 x 10 x8 x8 x8

    Rest 75 sec. 120 sec. 150 sec. 150 sec.

    Actual x x x x x x x x x x x x x x x x x x

    Group Chest

    Exercise Bench Press (Barbell)

    Goal x 10 x8 x8 x8

    Rest 60 sec. 90 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x x

    120 sec. 60 sec. 90 sec. 120 sec.

    150 sec. 60 sec. 90 sec. 120 sec.

    Flat Bench Dumbbell Flye

    x 10 x8 x8 x8 F

    Leg Extension (Machine)

    x 10 x8 x8 x8 F

    120 sec. 60 sec. 90 sec. 120 sec.

    120 sec. 75 sec. 90 sec. 120 sec. 120 sec. 120 sec. 105 sec. 120 sec. 135 sec.

    Shoulders

    Seated Barbell Press

    x 10 x8 x8 x8 F

    Hamstring Leg Curl (Machine)

    x8 x8 x6 x6 x6

    120 sec. 75 sec. 75 sec. 75 sec. 90 sec. 90 sec. 90 sec. 75 sec. 75 sec.

    Reverse Dumbbell Flye (Rear Delts) Triceps Triceps Pushdown (Machine) Lying Triceps Extension (Dumbbell)

    x8 x8 x8 x 12 x 12 x 12 x8 x8 x8 F

    Calves

    Standing Calf Raise (Machine)

    x8 x8 x6 x6 F

    Notes:

    Notes:

    40

    41

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 12 of 20 Est. Time: 36 min.

    4-Week Blitz Maximum Growth

    Workout # 13 of 20 Est. Time: 41 min.

    Group Back

    Exercise Narrow-Grip Lat Pulldown (Machine)

    Goal x 10 x8 x8 x8

    Rest 60 sec. 90 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x

    Group Legs

    Exercise Barbell Squat

    Goal x8 x8 x6 x6 x6 x8

    Rest 105 sec. 150 sec. 180 sec. 180 sec. 180 sec.

    Actual x x x x x x x x x x x x x x x x x x

    120 sec. 60 sec. 90 sec. 120 sec.

    Wide-Grip Lat Pulldown (Machine)

    x 10 x8 x8 x8 F

    180 sec. 60 sec. 90 sec. 120 sec.

    Leg Extension (Machine)

    x 10 x8 x8 x8 F

    120 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 45 sec. 75 sec. 105 sec. 105 sec.

    Biceps

    Preacher Bench Barbell Curl

    x8 x8 x8

    120 sec. 45 sec. 75 sec. 105 sec. 105 sec. 105 sec. 75 sec. 75 sec.

    Straight-Leg Dumbbell Deadlift

    x 10 x 10 x8 x8 x8

    Incline Dumbbell Curl

    x8 x8 x8

    Abs

    Leg Lift (Decline Bench)

    x 12 x 12 x 10 x 10 x 10 F

    Calves

    Seated Calf Raise

    x 10 x 10 x 10 F

    Notes:

    Notes:

    42

    43

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 14 of 20 Est. Time: 46 min.

    4-Week Blitz Maximum Growth

    Workout # 15 of 20 Est. Time: 41 min.

    Group Chest

    Exercise Bench Press (Dumbbell)

    Goal x8 x8 x6 x6

    Rest 90 sec. 120 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x x x

    Group Back

    Exercise Barbell Bentover Row

    Goal x8 x8 x6 x6

    Rest 90 sec. 120 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x

    120 sec. 90 sec. 120 sec. 120 sec.

    120 sec. 60 sec. 90 sec. 120 sec.

    Incline Dumbbell Press

    x8 x8 x6 x6 F

    Narrow-Grip Lat Pulldown (Machine)

    x 10 x8 x8 x8 F

    120 sec. 90 sec. 120 sec. 120 sec.

    120 sec. 90 sec. 120 sec. 120 sec.

    Shoulders

    Seated Barbell Press

    x8 x8 x6 x6 F

    Biceps

    Barbell Curl

    x8 x8 x6 x6 F

    120 sec. 75 sec. 75 sec. 75 sec. 90 sec. 120 sec. 120 sec.

    120 sec. 75 sec. 75 sec. 75 sec. 75 sec. 90 sec. 120 sec. 120 sec.

    Dumbbell Side Raise

    x8 x8 x8

    Incline Dumbbell Curl

    x8 x8 x8

    Triceps

    Close-Grip Bench Press

    x8 x8 x6 x6 F

    Abs

    Lying Ab Crunch

    x 12 x 12 x 10 x 10 x 10 F

    120 sec. 75 sec. 90 sec. -

    Triceps Pushdown (Machine)

    x 12 x 10 x 10

    Notes:

    Notes:

    44

    45

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 16 of 20 Est. Time: 47 min.

    4-Week Blitz Maximum Growth

    Workout # 17 of 20 Est. Time: 44 min.

    Group Legs

    Exercise Barbell Squat

    Goal x8 x8 x6 x6 x6 x8

    Rest 105 sec. 150 sec. 180 sec. 180 sec. 180 sec.

    Actual x x x x x x x x x x x x x x x x x x x

    Group Chest

    Exercise Bench Press (Barbell)

    Goal x8 x8 x6 x6

    Rest 90 sec. 120 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x x x x

    120 sec. 60 sec. 90 sec. 120 sec.

    Flat Bench Dumbbell Flye

    x 10 x8 x8 x8 F

    180 sec. 60 sec. 90 sec. 120 sec.

    Leg Extension (Machine)

    x 10 x8 x8 x8 F

    120 sec. 90 sec. 120 sec. 120 sec.

    Shoulders

    Seated Barbell Press

    x8 x8 x6 x6 F

    120 sec. 75 sec. 90 sec. 120 sec. 120 sec. 120 sec. 105 sec. 120 sec. 135 sec.

    Hamstring Leg Curl (Machine)

    x8 x8 x6 x6 x6

    120 sec. 75 sec. 75 sec. 75 sec. 75 sec. 90 sec. 90 sec. 90 sec. 75 sec. 75 sec.

    Reverse Dumbbell Flye (Rear Delts) Triceps Triceps Pushdown (Machine)

    x8 x8 x8 x 12 x 10 x 10 x 10

    Calves

    Standing Calf Raise (Machine)

    x8 x8 x6 x6 F

    Lying Triceps Extension (Dumbbell)

    x8 x8 x8 F

    Notes:

    Notes:

    46

    47

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    M A XI M U M GR O W TH | W EIGHT TR AINING PR O GR A M

    4-W EEK BLITZ M USCLE SIZE


    Name: 4-Week Blitz Maximum Growth Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time: Name:

    4-W EEK BLITZ M USCLE SIZE


    Date:

    AND

    STRENGTH PROGRAM
    Start Time: Stop Time: Total Time:

    Workout # 18 of 20 Est. Time: 35 min.

    4-Week Blitz Maximum Growth

    Workout # 19 of 20 Est. Time: 39 min.

    Group Back

    Exercise Narrow-Grip Lat Pulldown (Machine)

    Goal x 10 x8 x8 x8

    Rest 60 sec. 90 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x x x

    Group Legs

    Exercise Barbell Squat

    Goal x 10 x 10 x8 x8 x8

    Rest 90 sec. 150 sec. 180 sec. 180 sec. 180 sec. 60 sec. 90 sec. 120 sec.

    Actual x x x x x x x x x x x x x x x x x

    120 sec. 60 sec. 90 sec. 120 sec.

    Wide-Grip Lat Pulldown (Machine)

    x 10 x8 x8 x8 F

    Leg Extension (Machine)

    x 10 x8 x8 x8 F

    120 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 45 sec. 75 sec. 90 sec. 90 sec.

    Biceps

    Preacher Bench Barbell Curl

    x8 x8 x8

    120 sec. 60 sec. 90 sec. 105 sec. 105 sec. 105 sec. 90 sec. 90 sec.

    Straight-Leg Dumbbell Deadlift

    x 10 x 10 x8 x8 x8

    Incline Dumbbell Curl

    x8 x8 x8

    Abs

    Leg Lift (Decline Bench)

    x 12 x 12 x 10 x 10 x 10 F

    Calves

    Seated Calf Raise

    x8 x8 x8 F

    Notes:

    Notes:

    48

    49

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