Some-Week Fitness Program to improve Strength Day 8

 

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Welcome to Day 8 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program shows you where to begin as well as how to make progressions. Best of all: The workouts.

A 4-Week Plan to Get You Running 30 Mins Nonstop. running is a great way to improve your aerobic fitness. This will help to increase your stamina and it. This 4-week workout plan is a great way to get your fitness back on track during self-isolation.

Improve your fitness and sculpt lean muscle from home. The Wolverine program is broken into 4-week training blocks that can be repeated with a 5 to 10 percent increase in weight each time you repeat the cycle. Strength. 4 Week Powerlifting & Strength Program Spreadsheets. (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week.

The Complete 4-Week Beginner’s Workout Program Whether you’re just starting out―or starting again―this fast-track workout plan will help you drastically improve your physique and fitness levels. Click to share on Facebook (Opens in new window) The 4-Week Guide to Starting Strength. Make gains fast using Mark Rippetoe’s popular. Welcome to Day 10 of the four-week fitness plan to increase strength! Day 10 is the start of the fourth and final week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body.

If you have followed this entire fitness plan. Welcome to Day 9 of the four-week fitness plan to increase strength! Day 9 follows the same pattern as Day 3, which focuses on the core. In just four short weeks, you’ll be on your way to a stronger, fitter you.

This strength and mobility program shows you where to begin as well as how. Volume Calculations. Goal: Maximum strength—1-5 reps, about 3-7 sets, 10-20 total reps; Goal: Functional hypertrophy—6-8 reps, 4-5 sets, 24-30 total reps; Goal: Hypertrophy—8-15 reps, 2-4 sets, 24-40 total reps; For hypertrophy, you should.

Filed Under: 4 Week Programs, Programs, Strength Training Program Tagged With: 4 Day Workout Plan, 4 Week Workout Plan Squat frequency: 1 Bench press frequency: 1 Deadlift frequency: 1 Overhead press frequency: 1. Omnidroid 12 Week Strength Program (5 Day) Last updated April 18, 2020 Experience level: Advanced, Intermediate Weeks: 12.

List of related literature:

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

The 4-week program is intended for as an introduction to resistance training that can then progress to the 6, 8, and 12 week programs for beginners, intermediates, and advanced exercisers respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

It is usually recommended that the strength training program end 5 to 7 days prior to the main competition.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

Days 4, 5, and 6 are characterized by lower-intensity and higher-volume training.

“Long-Term Athlete Development” by Istvan Balyi, Richard Way, Colin Higgs
from Long-Term Athlete Development
by Istvan Balyi, Richard Way, Colin Higgs
Human Kinetics, Incorporated, 2013

For strength gains, one set of 8–12 repetitions was recommended, with 8–10 exercises for the major muscles groups, for 2 days per week.

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

For example, if a four-week period of training targets muscular endurance, the plan may call for three sets of 12 repetitions based on the information presented in table 15.11.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

To retain strength gains, at least two training sessions per week should be scheduled.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

STRENGTH TRAINING WORKOUT CARDS The Four-Day Split workout cards match the 12-Week Off-Season Cycles (tables 4.5 and 4.6, pages 125 and 126).

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

For instance, you might do a 4-day-a-week plan in which you complete a lower-body workout on Monday, an upper-body workout on Tuesday, and then rest for a day or two before repeating (on Thursday and Friday perhaps).

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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58 comments

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  • I have suggested this page to many people that I Know because this is the best channel about calisthenics so far i have encountered. Bought both mobility and Level 1-5 programs and training every day.. I will be in Level 5 kn another year I can see great progress just after finishing one level. Thumbs up for you guys way to go ������������

  • Do you stretch again after the workout because I’m so confused with static stretching weather you do static before or after workout

  • I don’t feel like completely abandoning chest, triceps and legs for 3 weeks. So what about this mix:
    My max is 10 pullups, 20 pushups, 25 squats.
    So I do 5 pullups, 10 pushups, and 15 squats. I take 1-2 hours rest and do 5 sets in total per day.

  • I can only advise you to follow their recommendations on warming up before each set. I chose to ignore them and am typing this with one hand after needing an operation on my right shoulder due to tendon tear and bursitis.

  • Thank you for watching! Time stamps are in description. You can also find instructions to each exercise and the training templates in this blog post ➞  http://bit.ly/army-workout

    Also, feel free to check out my FREE workout routine and mobility class at https://adayofmobility.com

    The class has already over 300 five star reviews and I’m sharing some of my best stuff there.

  • Okay so i grease the groove for 2 to 4 weeks. I reach my goal of 15 reps or whatever in pull ups. Now i want to start this with push ups. How do i maintain my pull up strength while greasing the groove with my new exercise?

  • Was doubting results. But then it took me a min to remember when i was fat as hell and couldn’t do pushups, then one summer dedicated myself to getting better at pushups. Ended up working so why the hell not give this a go? I’ve always struggled with pull-ups.

  • I found it to clicheic…maybe something like real commando drills, like muscle up on a wall, wall jump overs, running or crawling along a wall. Banana rolls with push ups rather than the clicheic push ups, sandbag with renegade squats…I don’t know how the finish army beat the USSR when the invasion came to that country with a workout like that from someone who was in the finish army. For me it lacked everything….

  • This is awesome like always, I’ll have to work on my pull-ups, I’m trying my best but still find myself doing weak, what would you suggest I do? Thanks so much for sharing this video, btw you look awesome, and you’re excellence is so inspiring! ��

  • I used to be pretty fit, now I got a bit sloppy. Ill do apply this method for the next month.
    Started today, will update every week

    Week 0: 5 max pullups

    Week 1: 7 max pullups

    Week 2: 9 pullups

    Week 3: No significant progress I injured my back a bit for over-training. I took a break. Its important to warm up a bit and try not to mess up technic

    Week 4: started again from where Ieft off, but less rest in between sets, and doing every other day. I just did 11 pullups. I will stop doing this method and switch to a more conventional way of training. Maybe in the near future I will use this method again if I hit a plateau.

    Great method to increase pullups I recommend it a lot

  • Very nice control
    I have a question. Being the Olympics is upon us, if you could train for any Olympic Event, Winter or Summer, what would it be, and why?

  • If you’re not an enhanced lifter it’s too much of a gap between body parts. Our androgen receptors don’t function the same way as enhanced lifters. Our protein synthesis isn’t as elevated so we cant retain new muscle growth with a 7 day gap in training. We need a plan that uses more frequency but at a training intensity that still allows for natural recovery.

  • This sounds so much fun! I started right away this evening at 22:30, will test this month and see how it goes. I did 10 a few days ago and my record is 13 two months ago, always ultra-strict and slow. I will see how this goes, sins I’m at the university daytime I will try to get as many sets in before and after school.

  • I’m on Level 2 of their 1-5 and I must say, it looks deceivingly easy. Not the case. Been weight lifting for years and never had I had such intense training sessions before their program. Definitely recommend to anyone looking to improve in calisthenics.

  • Kris got a lot of new Tatoos since his last Video-Series on BB.com.I dont like the Piercings either,he looked much better before,even his shape is worst.

  • I used to be able to do 8 max. When I tested my max after watching this video I did 6. I tested the method for a week and retested my max now I’m at 7. I’m going to keep going.

    Now I’m at 9 max:)

  • Can we combine this method with other programs,for example you tell we need to don’t don’t get exhausted,but if i have back and biceps day in the program and workout make me exhausted did this method works ❤️❤️❤️❤️❤️i love you so much

  • thats a typical bro split and not too great at all �� frequency is much more

    advantageous but thats all a little bit too general here

  • Can you workout other muscle groups as you would normally do while doing this program? Like, can I go to the gym and do leg workout and bench press?

  • I will try this and keep you guys updated.
    Week 1: 10 pull-ups
    Week 2: 11 pull-ups
    Week 3: 12 pull-ups
    Week 4: 13 pull-ups
    Week 5: 14 pull-ups
    Week 6: 15 pull-ups
    Week 7: 16 pull-ups
    Week 8: 17 pull-ups

    Done

  • Dude honestly this works wonders for anyone working from home during quarantine, just put a pullup bar in the room you’re working in and take a break once an hour

  • Hello, i`m doing this workout every day, but i have little question, should i do GYM workout as well or this 30 minutes every day is enough??

  • Man my body hurt and my legs feel like there broken. I LOVE THE GAINS, also I’m only 20 so I feel like these workouts are improving my physical growth as well. Salute

  • Did this with push ups, with a 30-day GTG programme. Day 1 my max was 46 proper push ups. Day 31 was 55. I was doing 6-10 sets daily of 25 push ups. Maybe should have lowered it to 20. Still, a slight increase in reps.

  • Is this something that I can do alongside my normal workout routine?
    If yes, how should I adjust my pull day from my normal workout routine?

  • Mmm damn I want to do that but I don’t want to sacrifice other movements and my workouts efficiency for this… Never a decision felt so difficult lol

  • Are you able to do abs or other workouts in between sets of the grease the groove? Or will it be too much on your body. Just abs should be ok right?

  • I really don’t understand why so many people just love to downgrade another person hustle! always quick to judge and Hate on people who are well known or more successful than they are.So pathetic like some people we see at the gym -hating on peoples clothing,  sneakers, hat, etc.just because they love to hate..  Focus on your Gainz alone and yours alone!! Stop Hating on people!! Kris Gethin is an Awesome person /a motivational icon!

  • I am at the third day. I could do 2-3 clean pull ups. Now I can do 5. I’m so surprised It worked so efficiently. Climove never let’s me down.

  • So iam going do my routine as. Pull ups as the way they said and in additional iam gonna add leg exercises like squats,lunges etc. It isn’t a pull based exercise. So is that works? @calimove? Anyone reply.

  • This guy is the worse in the BB industry! Shitty form during all exercises, 100% bro science, just bullshit. As Lui Marco would say: ” Kris your gains are not loyal, they are oil!” ��

  • Is this still an effective way to stimulate muscle growth? How would this style of training compare to doing 4 sets till failure, 2 min rest in between sets?

  • I really like your videos, but for me its always important to see the sources of what you say. Just give a little reference that this infromation is from Pavel Tatsouline “The naked warrior”

  • I’ve done this method for 2 1/2 weeks now and I went from struggling to get even one clean Wide grip komm up to 5 clean reps. I started doing gtg with a very light resistance band 6 times a day and 6 days a week and went from 4 to 7 reps in the first week. Then i switched to unassisted pullups (same volume as before) and went from 3 to 5 unassisted reps in the next 1 1/2 weeks. I would highly recommend this method BUT make sure to properly warm up every time especially your shoulders (I didnt do that in the beginning and got shoulder pain after two days). That being said I would highly suggest doing this method in your vacation (summer holidays if you are a student) and wish you all fast progress ��

  • Awesome channel,big love,just tell me one thing ��������,how to increase pushups reps and how to increase height,dude i m 17,5’8 want to reach 6….plzzzzzz

  • when we start a new week do we keep the same protein of grams as last week or we change it for the weight we weigh now? please help!

  • Just starting this program today. My current max is 8 reps and I will try to do at least 6 sets a day, 5 reps. Will share results later.

  • As alllllllllways, a great video!!!! Recovering from intense knee surgery but look forward to getting back to working out. I’ll try to catch back up once back.:)

  • Excelente amigo. Eres un gran atleta por eso veo todos tus videos un Gran saludo desde Cuba. Apuesto mucho por este canal es uno de los mejores.

  • Wow….you’ve now got 154k subscribers…….which doesn’t at all surprise me given the quality of your routine. My form has improved drastically since paying closer attention to you. Great material!!!!!!!!

  • Question: does being lean make pull ups easier to do? Or is it just a matter of pure strength, whatever my weight would be? Thanks in advance.

  • Cool video as always, man.
    I started your 12 week shredded diet this Monday. I hope I get a nice six pack and cut legs by the end of it.

  • Hey Alex, thanks for all your great videos! I am wondering whether it would be okay to combine two or three exercises in these throughout-the-day sets. For example pull/ push or pull / push / abs (eg. pull ups/push ups/ knee raises). If so, what would the rest period between be? Thanks

  • I could probably to do Military crawl right now perfectly I’m only 15 years old and I’ve now how to Military Crawl since before I was 1 years so here is why my left arm has Braichal Plexus Injury the doctors told my parents your daughters arm will never move it will be limp her entire life and with family support, prayers, and Birth to three and the Lord giving me a Miracle is exactly how I’m moving my left arm it still has a shoulder blade out of place I’m okay with that and I couldn’t learn how to Crawl I had to learn to Military Crawl with a left arm being limp therefore I was using only my right arm and I’ve been getting my left stronger for 15 years going on 16 and I’m also in AFJROTC at Parkersburg South High School and I love it I’m a 1st year and my rank is Airman First Class

  • Sorry But this workout plan legitimately sucks.

    Im Sure it works, but I cant stand not being able to practice for example my core and bench press just to pull-up.

    I simply Dont have this much time

  • For the past 3 months I have been using an app where I do 5 sets of pull ups, all with 1 minute rest in between, and the sets increase every day that you complete the previous day’s sets. I usually do this as soon as I get home from college and it easily uses 100% of my energy, with me failing to complete the sets on some days where it is so demanding. The other thing is that I only do traditional pull ups and no other forms.
    For someone like me who spends their whole day at college and works too on the weekends, could you recommend me a pull up schedule that will be better than my app?
    Thank you:)

  • I can do considerably more chin ups than pull ups(due to some elbow trouble I think)… I can do about 12 chin us and 9 pull ups. Should I then spread it around kin of like this; 9 chin ups, 5 pull ups, 9 chin ups, 5 pull ups, 9 chin ups, 5 pull ups, etc or should I do considerably less chin ups and just do 5 of each throughout the day?

  • happy new year d hope that this year will be better for you and you’re family and that this year will bring more prosperity and happiness for you and your family…d thank you for the gain certified bicep work out��������

  • I do upper lower body spli 4 times a week, can I do this on rest days? Or is that to much, what is the best way to incorporate this style with my training. Or should I just solely focus on this and neglect the rest of my training, which I don’t want to do.

  • Does this work if I can only do 7 clean pull-ups?
    Only doing 4 pull-ups at a time seems like it does nothing.
    Please someone who did this tell me:)

  • Great workout, but i´m little confused. Static stretching before the actual workout?
    I thought dynamic warm up and than the workout were the right way to do it.

  • I really enjoyed this video as it was very informative and I love your passion. I’m a small channel promoting natural fitness and food. Please check ou my channel and support. Blessings to all.

  • I’m suffering from golfers elbow! Help!
    I cant do any pull ups or chin ups anymore without pain. I’ve been icing for 2 weeks and stretching. I can do horizontal pulling movements relatively pain free. Anyone have any advice or protocols for me?

  • I am on Month 3 (have been following Clutch routines for last 1 year but not in continuity), but this time I have been following this routine regularly and definitely I am getting results. I feel awesome after I complete my day to day routine.

  • This channel is soooo underrated!!! Why not 1million subs…..??? I havent a clue but good things come to those that wait Darrell. YOU work hard, YOU deserve it! Love a strength team family����️‍♀️��️‍♀️��️‍♀️

  • Okay guys if anyone is interested:
    I’m going to do this from today on:
    Current Max: 7
    I’m doing 4 with a break of one hour in between and 5-10 sets a day (depends on how much else I have to do on that days)
    I’m aiming for 5 days a week so I can train other things on the other 2 days.
    I try to give a monthly feedback here.

  • Just wanted to say thank you darrell for what you do i follow you and jeff Cavalier for all my workout Routines. You mainly for all the different exercises and Jeff mainly because I have injuries and he explains how to work out with injuries so between you 2 guys I’m still getting gains thanks brother

  • Just want to say seeing you week after week your seriously getting some serious gains brother bless….your videos helps with my motivation in the gym…. awesome bless ������������