Program: FB 4-DAY

DAY 1:


1A

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels)

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

1B

Front Squat

Note: Heel elevation will help mobility, keep elbows up and trunk strong ~180-240s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

2A

Dip

Note: 3s pause at bottom stretch. Add weight/use band as necessary.

SETS: 4

REPS: 12

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

2B

Floor Seated Row

Note: Front half of foot on bumper plate, holding onto rack with opposite arm for support. Weight held on same side of working leg. ~120-180s rest

SETS: 4

REPS: 12

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3A

Seated DB lateral raise

Note: Chase that pump.

SETS: 3

REPS: 25

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

3B

Seated Leg Curl

Note: 1 and ¼ reps. Don’t let machine push past active knee extension range if there is a stretch feeling. ~90-120s rest

SETS: 3

REPS: 10

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

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