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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 4:

1A

B-Stance RDL (DB)

Note: Use back leg for balance but maintain 90% of weight in front foot. Hold weight opposite arm.

SETS: 4

REPS: 8es

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

Rear Delt Cable Row Standing

Note: Don’t retract shoulder blades, focus on stretch to rear delt.

SETS: 4

REPS: 8es

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

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

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

2A

SA Floor Pulldown

Note: SA variation. Keep ribs on and focus on rowing elbow to hip. Don’t extend upper back.

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

Walking Lunge

Note: Slight forward torso lean and press through mid-foot (don’t try to stay on heels) ~90-120s 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

SA OH Triceps Extension

Note: Reach elbow out (don’t let weight pull you back)

SETS: 3

REPS: 10es

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

SA Standing Cable Curl

Note: Lock elbow in place, cable should be perpendicular to floor as forearm is parallel. ~90s rest

SETS: 3

REPS: 10es

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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