Program Description
Basic as. Would not recommend, but if you're a dad in your late 30s who wants to lift and get that old man strength for bjj then I will try this without effecting your life too much.
Program Overview
- LevelNovice
- GoalBodyweight Fitness, Athletics, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedOct 17, 2024 11:21
- Last EditedOct 21, 2024 11:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
8 reps
5 reps
80%
80%
100%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
50%
80%
100%
4
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
8 reps
5 reps
80%
80%
100%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
50%
80%
100%
4
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
5 reps
80%
90%
100%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
5 reps
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
50%
80%
100%
4
Standing Shoulder Press (Dumbbell)
1
1
1
10 reps
5 reps
5 reps
80%
90%
100%
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20 reps
RPE 10
2
Snatch (Kettlebell)
5
8 reps
RPE 10
3
Kettlebell Halo
5
10 reps
RPE 10
4
Goblet Squat
5
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
8 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
3
8 reps
80%
3
Bent Over Row (Barbell)
3
5 reps
90%
4
Bent Over Row (Dumbbell)
3
5 reps
80%
5
Bicep Curl (Dumbbell)
3
8 reps
80%
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
8 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
3
8 reps
80%
3
Bent Over Row (Barbell)
3
5 reps
90%
4
Bent Over Row (Dumbbell)
3
5 reps
80%
5
Bicep Curl (Dumbbell)
3
8 reps
80%
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
8 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
3
8 reps
80%
3
Bent Over Row (Barbell)
3
5 reps
90%
4
Bent Over Row (Dumbbell)
3
5 reps
80%
5
Bicep Curl (Dumbbell)
3
8 reps
80%
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
1 reps
80%
100%
2
Front Squat (Barbell)
2
1
5 reps
1 reps
80%
100%
3
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
80%
90%
100%
4
Split Squat (Dumbbell)
1
5
Leg Raise (Captain's Chair)
3
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
1 reps
80%
100%
2
Zercher Squat (Barbell)
3
5 reps
80%
3
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
80%
90%
100%
4
Split Squat (Dumbbell)
1
5
Leg Raise (Captain's Chair)
3
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
1 reps
80%
100%
2
Front Squat (Barbell)
2
1
5 reps
1 reps
80%
100%
3
Zercher Squat (Barbell)
3
5 reps
80%
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
80%
90%
100%
5
Split Squat (Dumbbell)
1
6
Leg Raise (Captain's Chair)
3
8 reps
50%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
80%
80%
100%
2
Incline Bench Press (Barbell)3 Sets
5 Reps
80%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
50%
80%
100%
4
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
@6.5
5
Tricep Pushdown (Cable)3 Sets
10 Reps
@8
6
Leg Raise (Captain's Chair)1 Set
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
5 Reps
@6.5
@7.5
@8.5
@10
2
Lat Pulldown3 Sets
8 Reps
80%
3
Bent Over Row (Barbell)3 Sets
5 Reps
90%
4
Bent Over Row (Dumbbell)3 Sets
5 Reps
80%
5
Bicep Curl (Dumbbell)3 Sets
8 Reps
80%
6
Leg Raise (Captain's Chair)1 Set
20 Reps
@10
Day 3
1
Squat (Barbell)4 Sets
1 Set
5 Reps
1 Reps
80%
100%
2
Front Squat (Barbell)2 Sets
1 Set
5 Reps
1 Reps
80%
100%
3
Leg Press (45 Degrees)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
90%
100%
4
Split Squat (Dumbbell)1 Set
5
Leg Raise (Captain's Chair)3 Sets
8 Reps
50%