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Silat Martial Arts supplemental weightlifting program
by Joseph R.
4 athletes joined
5.0
(1 rating)
Program Description
Hypertrophy gain and general strength to supplement a martial arts program. This program has an upper body bias as you should also be completing 3 Day of Martial arts, conditioning, and/or agility. Legs are worked, but you should never be so sore that you can't throw a kick because you lifted weights on this program. Of course, soreness will occur, but you should never feel like shit from training too hard during this program. Have fun, lift weights, and learn to fight.
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Apr 27, 2024 04:19
Last Edited
May 31, 2024 09:42
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Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
8-12 Reps
@9.5
3
Tricep Pushdown (Cable)
6 Sets
8-12 Reps
@9.5
4
Russian Twist
4 Sets
8-20 Reps
@9.5
5
Walking Lunge
1 Set
8-10 mins
@10
Day 2
1
Lat Pulldown
6 Sets
8-12 Reps
@9.5
2
Pullover (Dumbbell)
4 Sets
8-12 Reps
@9.5
3
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9.5
4
Box Jump
3 Sets
8-20 Reps
@10
5
Plank
3 Sets
1-3 mins
@10
Day 3
1
Arnold Press
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
3
Lateral Raise (Cable)
4 Sets
8-12 Reps
@9.5
4
Shrug (Barbell)
4 Sets
8-12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
8-20 Reps
@10
6
Jog
1 Set
10 mins
@6
Day 1
1
Bench Press (Barbell)
6 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
8-12 Reps
@9.5
3
Tricep Pushdown (Cable)
6 Sets
8-12 Reps
@9.5
4
Russian Twist
4 Sets
8-20 Reps
@9.5
5
Walking Lunge
1 Set
8-10 mins
@10
Day 2
1
Lat Pulldown
6 Sets
8-12 Reps
@9.5
2
Pullover (Dumbbell)
4 Sets
8-12 Reps
@9.5
3
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9.5
4
Box Jump
3 Sets
8-20 Reps
@10
5
Plank
3 Sets
1-3 mins
@10
Day 3
1
Arnold Press
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
3
Lateral Raise (Cable)
4 Sets
8-12 Reps
@9.5
4
Shrug (Barbell)
4 Sets
8-12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
8-20 Reps
@10
6
Jog
1 Set
10 mins
@6
Day 1
1
Bench Press (Barbell)
6 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
8-12 Reps
@9.5
3
Tricep Pushdown (Cable)
6 Sets
8-12 Reps
@9.5
4
Russian Twist
4 Sets
8-20 Reps
@9.5
5
Walking Lunge
1 Set
8-10 mins
@10
Day 2
1
Lat Pulldown
6 Sets
8-12 Reps
@9.5
2
Pullover (Dumbbell)
4 Sets
8-12 Reps
@9.5
3
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9.5
4
Box Jump
3 Sets
8-20 Reps
@10
5
Plank
3 Sets
1-3 mins
@10
Day 3
1
Arnold Press
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
3
Lateral Raise (Cable)
4 Sets
8-12 Reps
@9.5
4
Shrug (Barbell)
4 Sets
8-12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
8-20 Reps
@10
6
Jog
1 Set
10 mins
@6