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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 3:

1

Glute Biased Leg Press

Note: Press through midfoot, with feet high and narrow-ish. Only work in active range (lower back shouldn’t round at the bottom of the rep) ~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

1 Incline DB Press

Note: Keep back flat on bench and 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

2B

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement ~120-180s rest

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

3A

SA DB Row

Note: Keep support arm fully protracted, drive shoulder and elbow back.

SETS: 3

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

3B

Leaning Lateral Raise (Cable)

Note: Lean away whilst holding onto pole, keep ribs compressed and don’t lean up to cheat weight. ~120-180s rest

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

4

Leg Extension

Note: 1 and ¼ reps, go through full range of motion (as much knee flexion as possible). ~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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