Advance Programming Phase 4

Phase 4 After Accomplish all 3 Phases of Programming!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

Pull-Up (Weighted)

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Machine)

Ab Wheel

Hyperextension

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Chin-Up (Weighted)

Military Press (Barbell)

Dip (Weighted)

Bicep Curl (Barbell)

Single Arm Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (Cable)

Abs Crunch (Weighted)

Hanging Leg Raise

Reverse Hyperextension

Incline Bench Press (Barbell)

Chest Fly (Machine)

Front Raise

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Shrug (Barbell)

Goblet Squat

Bulgarian Split Squat (Bodyweight)

Lying Leg Curl

Glute Bridge (Bodyweight)

Push Up

Inverted Row

Plank

Side Plank

Reverse Plank

Pistol Squat

Chin-Up (Bodyweight)

Superman

TRX Row

Decline Crunch

Battle Ropes

Clap Push Up

Oblique Crunch

Abs Crunch (Bodyweight)

Jump Squat

Muscle Up

Snatch (Kettlebell)

Kettlebell Swing

Lunge (Kettlebell)

Kettlebell Clean

Single Arm Kettlebell Swing

Box Jump

Jumping Jack

Split Squat Jump

High Pull

Clean Pull

Pull-Up (Band)

Plate Hop

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