Training Progression (PDF)
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Title: Microsoft Word - Training Progression.docx
Author: Dylan Kain
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Week:
Start Weight:
End Weight:
Training Progression
Day 1: (UPPER) INTENSE WORKOUT
Bench – Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Curls -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Military -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Jail -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Tri Pull -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Day 2: (LOWER) INTENSE WORKOUT
Leg Press -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps ______ Weight
Inside Leg -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps ______ Weight
Outside -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps ______ Weight
Squats -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps ______ Weight
Day 3: (UPPER) VERY LIGHT WORKOUT
Bench – Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Curls -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Military -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Jail -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Tri Pull -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Day 4: (CORE) VERY LIGHT WORKOUT
Oblique Raises -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Guided Sit Ups -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps
Single Leg Lowering – Until Exhaustion
Assorted Mid-‐Section Exercises
Plank -‐ ________ Seconds
Day 5: (CARDIO)
Jog to the Gym
Run 2 miles at the Gym
Jog home from the Gym
Day 6: (UPPER) INTENSE WORKOUT
Bench – Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Curls -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Military -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Jail -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Tri Pull -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps _______Weight
Day 7: (LOWER) INTENSE WORKOUT
Leg Press -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps ______ Weight
Inside Leg -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps ______ Weight
Outside -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps ______ Weight
Squats -‐ Set #1 _____ Reps Set #2 _____ Reps Set #3 _____ Reps ______ Weight
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