Recharge Prog

WEEKS 01-04

Week 1

MOVEMENT SETS X

sq Squat 1x

Squat 1x

Bench 1x

D1 Bench

Incline DB
1x

3x

Facepulls 3x

dl Skull Crusher 3x

bn Tricep Pushdown 3x

sq Deadlift 1x
Deadlift 1x
Overhead Press 1x

sq Overhead Press 1x
D2 RDLs 3x

Barbell Rows 3x
 D2

Pullups 3x

DB Curls 3x

sq Pause Squat(3 Second Pause) 3x

sq Close Grip Bench 3x

sq D3 DB Flat Press 3x

French Press 3x

Facepulls 3x

Snatch Grip Deadlifts 3x

Front Squats 3x

D4 Hamstring Curl OR RDL 3x

DB Row 3x

Preacher Curl 3x
Leg Press
Front Squat
Safety Bar Squat
Recharge Program
WEEKS 01-04

Week 2

REPS RPE

1 @8 Squat

7 @8 Squat

1 @8 Bench

10
@8

@8
D1 Bench

Incline DB

15 @9 Facepulls
12 @8 dl Skull Crusher
15 @8 bn Tricep Pushdown

1 @8 sq Deadlift
4 @8 Deadlift
1 @8 Overhead Press

7 @8 bn Overhead Press

10 @8
D2 RDLs

12 @8 Barbell Rows
 D2

@8 Pullups

12 @8 DB Curls

4 @8 sq Pause Squat(3 Second Pause)

4 @8 dl Close Grip Bench

12 @8 sq D3 DB Flat Press

12 @8 French Press

20 @9 Facepulls

7 @7 Snatch Grip Deadlifts

7 @7 Front Squats

12 @8 D4 Hamstring Curl OR RDL

15 @8 DB Row

15 @8 Preacher Curl
 Week 3

SETS X REPS RPE

1 x1 @8

1 x7 @8

1 x1 @8

1 x7

4 x 10
@8

@8
D1
3 x 15 @9
3 x 12 @8 dl

3 x 15 @8 bn

1 x1 @8 sq

1 x4 @8
1 x1 @8

1 x7 @8 bn

4 x 10 @8
D2
3 x 12 @8
 D2

3x @8

3 x 12 @8

3 x4 @8 sq

3 x4 @8 dl

4 x 12 @8 sq D3
3 x 12 @8

3 x 20 @9

3 x7 @7

3 x7 @7

4 x 12 @8 D4
3 x 15 @8

3 x 15 @8
ek 3

SETS X REPS RPE

Squat 1 x1 @8

Squat 2 x7 @8

Bench 1 x1 @8

Bench 2 x7 @8

Incline DB 4 x 10 @8

Facepulls 3 x 15 @9
Skull Crusher 3 x 12 @8
Tricep Pushdown 3 x 15 @8

Deadlift 1 x1 @8
Deadlift 2 x4 @8
Overhead Press 1 x1 @8

Overhead Press 2 x7 @8

RDLs 4 x 10 @8

Barbell Rows 3 x 12 @8
Pullups 3x @8

DB Curls 3 x 12 @8

Pause Squat(3 Second Pause) 4 x4 @8

Close Grip Bench 4 x4 @8

DB Flat Press 4 x 12 @8

French Press 3 x 12 @8

Facepulls 3 x 20 @9

Snatch Grip Deadlifts 3 x7 @7

Front Squats 3 x7 @7

Hamstring Curl OR RDL 4 x 12 @8

DB Row 3 x 15 @8

Preacher Curl 3 x 15 @8
Week 4

SETS X REPS RPE

Squat 1 x1 @9

Squat 2 x7 @8

Bench 1 x1 @9

D1 Bench

Incline DB
2 x7

4 x 10
@8

@8

Facepulls 3 x 15 @9
Skull Crusher 3 x 12 @8
Tricep Pushdown 3 x 15 @8

Deadlift 1 x1 @9
Deadlift 2 x4 @8
Overhead Press 1 x1 @9

Overhead Press 2 x7 @8
D2 RDLs 4 x 10 @8

Barbell Rows 3 x 12 @8
D2

Pullups 3x @8

DB Curls 3 x 12 @8

Pause Squat(3 Second Pause) 4 x4 @8

Close Grip Bench 4 x4 @8

D3 DB Flat Press 4 x 12 @8

French Press 3 x 12 @8

Facepulls 3 x 20 @9

Snatch Grip Deadlifts 3 x7 @8

Front Squats 3 x7 @8

D4 Hamstring Curl OR RDL 4 x 12 @8

DB Row 3 x 15 @8

Preacher Curl 3 x 15 @8