🥋Karate🥋

There is 1 day dedicated to strength training for the full body, & 3 for push, pull, and leg movements. This is all about progressive overload. 

Start in the lower rep ranges (for example, if the rep range is 10-13, start at 10 reps). Then each week after, lift 1 extra rep per set to reach the end. After 4 weeks, add 5 lbs for upper body exercises & 10 lbs for lower body exercises (if you can). Repeat the rep ranges for the next cycle of 4 weeks, then repeat. This program however will start with a much higher rep range.

For calistethic movements, shift the rep ranges by 1 or 2 reps (for example, 10-13 push ups, then after 4 weeks do 12-15 reps for your push up range). You can add weight if it is possible for you to do so with the available equipment.

You can rearrange these days in any order you like. Whatever you prefer that works for your schedule. I prefer my strength training day at the end but if you prefer to do it at the beginning of a week, it is your choice.

The reason this is set at 4 weeks is because as you are doing full body workouts at a lower RPE, you will have great muscle recovery. You want to work towards failure but you will have much more reps in reserve in the beginning of this. 

I didn't add the big 4 movements (squat, deadlift, bench press, overhead press) in their Olympic style lifts only because it's very time consuming to set up each lift, and the workouts provided hit every muscle.

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Week 1

Week 2

Week 3

Week 4

Chest, triceps, anterior and lateral deltoids. ⚠️ Last set is until failure!

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Push Up (Incline)

Push

Bicep, lats, traps, and posterior deltoid. ⚠️ Last set is until failure! 

Preacher Curl (EZ Bar)

Lu Xiaojun Raises

Hammer Curl

Lat Pulldown

Pull-Up (Bodyweight)

Pull

Quads, hams, calves, abducts, and adducts.
⚠️ Last set is until failure!

Neck Flexion

Hanging Leg Raise

Goblet Squat

Glute-Ham Raise

Standing Calf Raise

Leg Press

Front Squat (Barbell)

Legs

Chest, abs, quads, hams, glutes, biceps, triceps, deltoids, lats, traps, calves, & forearms!

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