Some-Week Fitness Program to improve Strength Day 9

 

Training Split for Fast Muscle Gain (Week Workout Schedule)

Video taken from the channel: KENNY KO


 

Stronger In 30 Days Bench Press Program by Mark Bell

Video taken from the channel: Mark Bell Super Training Gym


 

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Video taken from the channel: Heather Robertson


 

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Kris Gethin’s 4Weeks2Shred Training Program

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12 Week Workout Plan Weeks 1-3

Video taken from the channel: Buff Dudes


 

Hannah Eden Creates Badass Workouts for Men and Women | Triple Threat 4-Week Fitness Plan

Video taken from the channel: Bodybuilding.com


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 to make progressions. 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. In Week 2, bump up your working weights so you reach failure at 8-10 reps, and drop your rep ranges on the working sets to the 6-12 rep range.

Throughout the 4-week program, keep the same resistance load for all working sets of a given exercise, increasing the. Start Triple Threat: 4-Week Fitness Plan for FREE today! Join BodyFit Elite today to unlock the app for this fitness plan, and many others, in the Apple and Google Play stores! You’ll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go. 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. Power Up with BodyFit Plus. BodyFit is your solution to all things fitness. Join today and unleash the power of PLUS!

2,500+ expert-created workouts 3,500+ how-to exercise videos Exclusive workout tips from the experts. 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. It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week.

Trust us, it can be done. 4-Week Record-Breaking Workout Plan Start this plan. Goal. Increase Strength, Build Muscle. Skill level.

Advanced. Duration. 4 weeks.

Days per week. 3. Type. Strength Training.

Goal. Increase Strength, Build Muscle but you can customize your training so that you can make the most out of however you feel on a given day. You can turn bad.

Welcome to Day 12 of the four-week fitness plan to increase strength — the final day of the plan! Congrats on making it this far. Day 12 follows the same pattern as Day 3, which focuses on the core.

In just four short weeks, you’re on your way to a stronger, fitter you.

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

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

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“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

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

When reaching weeks 5 and 6 make similar increases in upper and lower body intensity by increasing intensity by 5% and 10% respectively as well as increasing the repetitions in each set to 8.

“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

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

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
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

The 6 exercises would be the same each day for 4 weeks to help ritualize the plan and reduce cognitive load.

“The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” by Simon Marshall, PhD, Lesley Paterson
from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion
by Simon Marshall, PhD, Lesley Paterson
VeloPress, 2017

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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59 comments

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  • This one was KILLER, but feeling on top of the world now that its done����
    I tried to minimize hitting the ‘pause’ button during Round 2It helped for me to take the first few seconds of each exercise to ease into it, and then speed up, (vs. starting and stopping with the pause button all the time!)

    Thank you Heather!��
    + Great job Fit Fam!��������

  • i had done this and to be honest, my BF drop from 20% down to 11%
    For 20 years of living after 28 days follow this program i see my abs.!

  • Is testosterone site specific? Are these growth factors site specific? If I work out my legs, won’t it help my arms (which I trained a day or two ago) to keep growing because the leg training increases the growth factors circulating in the blood?

  • Week 9 day 4 complete. you were not lying. this week is intense. LOVE IT. love all your workout and i am feeling really good about myself and my weight lose. got a lot more to lose but i know with these workouts, I will get to my goal weight.

  • Just bought Jeff’s High Frequency Program and ran Block 1, Day 1. I’ll try to journal/chronicle my journey through the program but thought I’d offer those interested in trying the program some (very) early insights. (1) The program is incredibly thoughtful, even breaking down the distribution of movements by specific muscle groups impacted. (2) There is a surprisingly (almost joyful) balance of push and pull, recognizing that a lot of the front facing compound movements affect multiple groups (chest will inevitably hit tris and shoulders), putting more focus on the back where it’s needed. (3) It’s insanely easy to follow. (4) Unlike the “bro split” I’ve followed off and on with mixed results for years, while I got a great pump in each muscle group, I didn’t leave so smashed that I fell asleep in my car (which has sadly happened many times in the past).

    Criticisms/critiques/cautions/notes of the program: Damn you Jeff. Why couldn’t this be easier. Something like: Monday, eat ice cream. Tuesday, nap under a tree while dreaming of post-covid days. Wednesday, consider opening a coffee shop before realizing you’re lazy and go back to your spot under the tree. Thursday, 3 rounds of Friends reruns. Something like that?

    Anyhoodle. I’ll try to video journal this damn thing.

  • OMG! I had to take a few breathers during this workout. It was hard and my energy was drained! I always feel better after these workouts so that was part of my inspiration of getting through today’s!

  • Damn, this is what my exercise routine has been since I started the gym. I just feel like it’s more convenient to get everything done each day.

  • this program is the best I was hype not bored love Hannah her workout can be done at home it’s my second time doing this program make more with the same trainers the best I’m telling you the best please another program with the same format

  • you’re still uneducated…….if you took kinesiology you would know a thing or two about fitness and why so many who do crossfit have injuries

  • Another narcissist with an inferiority complex peeping from the shadows of this pretentiously lit video……… The young girl is 25, talking as if she’s a seasoned veteran to life. Give me a break!

  • 2014, Damn I am way behind. Literally just discovered this channel last week and I love it. You guys are brilliant. Well done on all you do and all you have achieved and of course, all the people you help with your free content. I’m heading over to your website now to get a program I can do in my garage. If I do it justice I might even by a t-shirt in 12 weeks as a BUFF DUDE:)

  • It’s kinda funny she was worried about her accent, we are in the same age range but as soon as my school had exchange students. The popular kids had no problem grabbing them up and turning them to the dark side lol

  • Hey bro I like your channel but u can’t say cross fit won’t allow gains that’s what I started out and I was 135 to 160 and I’m still like 8 to 9 bf and only took 4 months

  • I injured my calf muscle during week 8, two weeks ago. I took a week off, but I am determined to finish what I started. This one was rough! I had to modify all the jumps, but still sweaty at the end! ��

  • So let me get this right the accessory work is before the actual sets on bench? And another question is should I use my 1rm paused or 1rm touch and go?

  • Does Custokebon Secrets (search on google) help me lost crazy amounts of fat? I notice lots of people keep on talking about this popular fat burn secrets.

  • This is glorious, I been tryin to find out about “fast way to get ripped” for a while now, and I think this has helped. Ever heard of Dondeline Yeyyan Domination (should be on google have a look )? Ive heard some amazing things about it and my mate got great results with it.

  • MORE YOU LIFT MORE REST YOU NEED IS A NORMAL EQUATION.
    ALL THE REST IS BRO SCIENCE.

    AND BTW I TEND TO BELIEVE MORE DORIAN THEN THE GUY WHO TALKED IN THE BEGIN

  • However hard u train ull return back as the prodigal son,so keep training consistently rather than getting into this fad,finally it is how fit u are than how much shredded.

  • Oh Heather that was murderous and I thought it might be easy after doing week 11 by mistake. You know it’s hard when you’re longing for the abs ����

  • Mark you got it wrong today how come you expect to be the same the first and the last rep identical because you putting a lot of effort in to. so can not be the same. It is like morning and evening please explain this with GREAT RESPECTS

  • Yo dudes i started the program this week and it kicked my a&&. I am on day 3 but decided to take a break since i’m really sore and can hardly move (might of gone a little too beast yesterday ��) i like this program thank you so much for the video tutorials as well as the free program looking forward to the next weeks!!

  • Cut carbs down to low levels? Oh hell no. Im getting cut every passing month, but im maintaining weight and food intake. Only difference im doing is cardio 4 times a week for fat loss.

  • Finished the program today. Training 75% max. most of the time was really unsatisfying. All the time I was really “hungry” to do more, but making it easy helped me a lot to improve my technique. Around week 3 I had the feeling I actually lost some strength, so I skipped the push ups for that week and felt way better in week 4 again. Before I started I bench pressed 226 lbs (102,5 kg). Just an hour ago I bench pressed 254 lbs (115 kg) and my technique was awesome. People encouraged me to go even higher, which I did not feel comfortable with – hence I did not. I increased my calorie intake from 2300 kcal to 4500 kcal a day for the last 4 weeks to get the max. out of this program. But I have no idea where to go from here, do I repeat the program? I actually feel like I can go even higher (265 lbs / 120kg), but kinda scared to hurt myself. Hope this review helped. People at the gym went all nuts when a guy like me – 183lbs / 83 kg – bench pressed 254 lbs easily. So thank you and I can recommend this training for everybody who wants to improve quickly.

  • I read a lot of great opinions on the net about how Fenoboci Diet Plan can assist you lost a ton of fat. Has any one tested out this popular weight loss methods?

  • what if my shoulder injury (volleyballplayer) doensn’t allow me yet to do the pull ups? what alternative is there? should i do the assisted pull up or just go for the lat pull? thanks for the reply:)

  • Beginner gain no benefit from more than one workouts per week?? I thought the usual recommended frequency for beginner is 3 times per week due to not needing long time to recover

  • I like to hit everything in one go, squeezing out every last rep to activate the gainers, but I also think its important to listen to your body, if your aching and sore then you need to rest whatever is sore but if you’ve recovered well then do another workout the following day.

  • +Buff Dudes How much weight should I be lifting during there exercises? Im 76.2kg and 21 years old. Just finished the 5 x 5 workout and starting in the 12 week plan

  • What is the best way to lost crazy amounts of weight? I read plenty of good reviews on the internet about how exactly Custokebon Secrets can assist you lost tons of weight. Has anybody tried using this popular fat burn method?

  • Im getting a ridiculous amount more out of a 30 minute workout with you than with my previous 60 minute + workouts. Thank you Heather. Incredibly grateful ❤️������

  • One of the best videos I’ve ever seen on bench pressing.It’s great that Mark talked about the mental philosophy too.Very important.

  • Are you hiring me 1k pound for two month, not one, but I won’t pay for you supplement, that’s my ardor sire, you have to give me that for free, 4 weeks I will show you difference in my lower body phenotype, today 18/6 check check me on 16/7, promise, I need that 100 grand from 8 week non loco shit

  • I feel the further we move along in this challenge the more insurance we build. I find myself able to do moves and do them longer than now than when I started the challenge. Thank you Heather. Today’s workout was awesome ��

  • nah, dont matter, it is what your body is accustomed to,so if your REps stay low, DONT THINK oh i will do 5 reps light weight then go to six on heavier, your brain will only go to 5, UNLESS your spotter is there for 6th rep to urge you on

  • This is obviously a routine for someone on sauce.
    Sauce gives you a faster recovery time.
    If you are natural this is over training.

  • Monday – Chest + Triceps
    4 sets 15/12/10/8 reps Incline Dumbbells Press
    4 sets 12/10/8/8 reps Hammer Strength Bench
    4 sets 10 reps Incline Dumbbell Fly
    4 sets 15 reps Chest Dips
    4 sets 12 reps Standing French press
    3sets 10 reps Single arm Dumbbell Kickbacks

    Tuesday – Back + Biceps
    4 sets 20/15/12/10 reps Dead Lifts
    4 sets 12 reps Pullups
    4 sets 10 reps Single Arm Dumbbell Row
    4 sets 12/10/8/8 reps Underhand Barbell Row
    3 sets 10 reps Incline Dumbbell Curl
    3 sets 10 reps Preacher Curl

    Wednesday – Legs + Calves
    4 sets 15/12/10/8 reps Squats
    3 sets 10 steps each way Walking lunges
    4 sets 12/10/8/8 reps Leg Press
    4 sets 12 reps Standing Leg Curls
    5 sets 15 reps Seated Calf Raise

    Thursday – Shoulders + Traps
    4 sets 15/12/10/8 reps Overhead Press
    4 sets 12/10/8/8 reps Upright Row
    4 sets 10 reps Dumbbell Lateral Raise
    4 sets 12 reps Face Pulls (rope)
    5sets 12 reps Barbell Shrugs

    God bless you for sharing this with us guys.

  • One of the best ways to grow when your body adapts. Muscle growth requires those spikes on advanced level, thou routine needs to be altered slightly more often to not overload em’.

  • I read plenty of good opinions on the internet about how Custokebon Secrets can help you lost lots of fat. Has anyone tried using this popular fat burn method?

  • Y’all have been good for years but now I have to ask whts the deal? Y’all took out the workout movements that you originally had in the description. I kno because I did a screenshot of all of them cuz the “FREE” pdf wouldn’t download when I tried it on 3 separate devices an got friends to try as well. So whts the deal Guy’s???????

  • Lol that cardio is like a step down for me. I do 45 -60 mins of elliptical every morning and play 3-5 hours of table tennis everyday for 5 days a week.

  • I did it also while i was fasting
    very very little calories
    and about 6 hours working out a day ( i dont know how i survived but also i almost didn’t see any one family, friends etc because i either be working out or cooking my food )
    6 times a week
    and i have a cheat day that i would eat a tone of food when i say a tone i mean alooot
    in only one month
    i have lost 8 kg
    gained a lot of muscles
    and lost about 4.5 % body fat
    I am a female btw

  • Does anyone know how often to change accessories? do we stick with them until we can’t make any progress, then change to new accessories?

  • This split is fucking garbage. Man you should know better than recommending low-frequency, high volume workouts to nattys.
    This shit is only going to be optimal for guys on grams of gear.

  • If I do this program as a chick is this gonna make me huge or just tighten me up? I love to lift could I couple this with HIIT to get my cardio like 10min rowing, 10min running, 10min stairs?

  • Hi i’m from Brazil I realy like nas enjoy tour vídeos and I use your program of 12 weeks workout and the results are amazing thano you

  • Trust in Jesus he died for your sins, believe the gospel. Repent!!! If you do sin confess your sins, ask him to help you overcome your sins he will. Obey Jesus live by his teachings be lead by the Holy Spirit the Lord is coming soon you must live by his teachings. The love of God is beyond our understanding  God bless;;;

  • No matter how many reps you do, or sets, it should be hard to do your final reps in your last set or you are not lifting heavy enough. If you can do 4 sets of 12 and no problem, you are lifting too light.

  • Cheers for this, been searching for “getting ripped diet and workout” for a while now, and I think this has helped. Have you heard people talk about Dondeline Yeyyan Domination (do a google search )? Ive heard some great things about it and my colleague got excellent results with it.

  • And you have Ms. Hannah, I’ve used your workouts, well honestly one of them.. where it’s you and the 2 guys.. and it kicked my ass��in a good way.. I’ve turned my friends on to your workouts and just pray that you have continue success… thanks again

  • I been Lifting for some time now and I decided to be humble and try this 12 week workout plan. I am finishing my second week today. Stay buffed

  • Why is there 2 week 2 workouts 1 with slingshot and 1 without..we do chest 2x in 1 week?
    Do I do the 3-4sets of 3with slingshot 1st or the 5×5 at 75% raw???

  • Lol steroids are the only way to maintain this as this YouTuber clearly is taking. If you are doing 5x a week full body you’re overdoing it

  • This is shitty… y’all use to allow us to have this PDF for free. I had it on my old Phone but didn’t think I’d need to transfer it over. I used that this for like a year now y’all expect me to buy it. I’ve been following u brothers for very close to as long as u’ve been on the tube idk if I will now ����

  • Wow! Nothing but admiration for her determination and passion for fitness. I love what she stands for. Love you Hannah Eden!����������

  • All I have is a bar with weights and some dumbbells but I can’t afford a gym membership. What should I do to make up for those other exercises?

  • The only thing I dont understand about this. Like look I get the raised protein synthesis of training high frequency. But. Your at most doing a couple sets for each body part. Your not going to get sore biceps or whatever at all doing a couple sets every day. And while the overall sets are high by end of week, you never got a good workout in. I feel like I grow best when I get a little sore. So I dunno.

  • I am 5’9, and 150 pounds, my BMI is good but the way i look isn’t, i am skinny fat, skinny arms and legs and moobs and some belly fat, i am overall more skinny than fat and ill eat healthier and more, but how does the fat get off exactly? I am trying to body decomposition and lift, but how often do i need to go to the gym and how long does it take for my body transform? I wanna get ripped or at least have muscle showing on my arms like really soon, but i wanna look fit, if i have a tiny bit of fat idc bc then no one could see but i want nice arms, how do i gain fat without it showing though? I want my arms to get bigger too, and it need that to happen fast, i just do not wanna get fat.

  • I like mark and all his products and have supported the channel for a long time but this program did not work for me. I followed it perfectly. I just don’t think it worked heavy enough for me. I did get some rep prs and felt really strong and recovered. But I got about ten pounds weaker. I think this works if your not used to a lot of volume. Good luck to whoever tries it and hopefully it goes better for you