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Program: FB 4-DAY

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 2:

1A

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed.

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: Keep back flat on bench and ribs compressed. ~120-180s 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

Push-Up

Note: Use incline of deficit if too standard is too easy

SETS: 4

REPS: 12

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

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

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

2B

Floating Heel Split Squat

Note: Front half of foot on bumper plate, holding onto rack with opposite arm for support. Hold weight on the same side of working leg. ~120s rest

SETS: 4

REPS: 10es

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

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

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

3A

Standing Calf Raise

Note: DL. Feet straight, 2s pause at bottom.

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

3B

Standing Rope Curl

Note: Reach elbows forward as you curl to forehead ~90s rest

SETS: 3

REPS: 15

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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