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    Train To Be A More Powerful and Stronger Athlete

    Uploaded by

    Terry Quirke
    This document outlines a 3 day per week full body workout program. Each day focuses on compound lifts paired with accessory exercises. Day 1 includes hang cleans, back squats, bench presses, pull-ups, and uppercuts. Day 2 focuses on jump squats, front squats, incline presses, rows, shoulder shrugs, and single arm exercises. Day 3 incorporates snatches, deadlifts, shoulder presses, rows, and overhead exercises. Each workout aims to train the whole body and make the athlete more powerful and stronger.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Train To Be A More Powerful and Stronger Athlete

    Uploaded by

    Terry Quirke
    88 views1 page
    This document outlines a 3 day per week full body workout program. Each day focuses on compound lifts paired with accessory exercises. Day 1 includes hang cleans, back squats, bench presses, pull-ups, and uppercuts. Day 2 focuses on jump squats, front squats, incline presses, rows, shoulder shrugs, and single arm exercises. Day 3 incorporates snatches, deadlifts, shoulder presses, rows, and overhead exercises. Each workout aims to train the whole body and make the athlete more powerful and stronger.

    Original Description:

    Fitness Program

    Original Title

    Joe's Program

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    This document outlines a 3 day per week full body workout program. Each day focuses on compound lifts paired with accessory exercises. Day 1 includes hang cleans, back squats, bench presses, pull-ups, and uppercuts. Day 2 focuses on jump squats, front squats, incline presses, rows, shoulder shrugs, and single arm exercises. Day 3 incorporates snatches, deadlifts, shoulder presses, rows, and overhead exercises. Each workout aims to train the whole body and make the athlete more powerful and stronger.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    88 views1 page

    Train To Be A More Powerful and Stronger Athlete

    Uploaded by

    Terry Quirke
    This document outlines a 3 day per week full body workout program. Each day focuses on compound lifts paired with accessory exercises. Day 1 includes hang cleans, back squats, bench presses, pull-ups, and uppercuts. Day 2 focuses on jump squats, front squats, incline presses, rows, shoulder shrugs, and single arm exercises. Day 3 incorporates snatches, deadlifts, shoulder presses, rows, and overhead exercises. Each workout aims to train the whole body and make the athlete more powerful and stronger.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    WEEK

    Exercise
    Warm-up
    Hang Clean

    Back squat
    complex with
    Squat Jumps
    DB Alt Bench
    Press complex
    with clap push
    ups
    SB hamstring
    Single legged
    pair with
    Pull-ups

    Pitcher Squat

    pair with
    DB Uppercuts
    use your whole
    body

    Day 1
    1

    4 sets of abs and low back


    4
    3
    4
    4
    3
    4
    4
    3
    4
    4
    3
    4
    4
    6
    8
    4+4ea
    6+3ea
    3+4ea
    4+4ea
    6+3ea
    3+4ea
    4+4ea
    6+3ea
    3+4ea
    6
    8
    7
    6+6
    8+8
    7+5
    6+6
    8+8
    7+5
    6+6
    8+8
    7+5
    12ea
    15ea
    15ea
    12ea
    15ea
    15ea
    12ea
    15ea
    15ea
    12ea
    15ea
    15ea
    failure
    failure
    failure
    failure
    failure
    failure
    failre
    failure
    failure
    12
    8
    10
    12
    8
    10
    12
    8
    10
    12
    8
    10
    12
    8
    6
    12
    8
    6
    12
    8
    6

    Day 2
    WEEK
    Exercise
    Warm-up
    Weighted Jump
    Squats (do not
    Go over 30% of
    1RM)
    Front squat
    complex with
    Single legged
    Jumps
    SB Incline DB
    Bench Press
    pair with
    DB RDL

    DB Shoulder
    Shrug
    pair with
    Single-arm
    standing cable
    row
    Single-arm
    1 arm only DB
    rot bench press
    pair with
    Overhead
    Split squat
    with barbell

    4 sets of abs and low back


    6
    5
    4
    6
    5
    4
    6
    5
    4
    6
    5
    4
    8
    6
    4
    8+4ea
    6+3ea
    4+4ea
    8+4ea
    6+3ea
    4+4ea
    8+4ea
    6+3ea
    4+4ea
    8
    4
    7
    8
    4
    7
    8
    4
    7
    8
    4
    7
    8
    6
    12
    8
    6
    12
    8
    6
    12
    8
    6
    5
    8
    6
    5
    8
    6
    5
    8
    6
    9
    8
    6
    9
    8
    6
    9
    10
    8
    6
    10
    8
    6
    10
    8
    6
    10
    8
    6
    10ea
    8ea
    7ea
    10ea
    8ea
    7ea
    10ea
    8ea
    7ea

    Day 3
    Week
    1
    2
    Exercise
    4 sets of
    Warm-up
    abs and low back
    Single arm
    6
    5
    DB snatch
    6
    5
    or barbell snatch
    6
    5
    6
    5
    Dead lift
    8
    6
    (maintain
    8
    6
    perfect back
    8
    6
    form)
    8
    6
    SB DB Incline
    7
    5
    Press
    7
    5
    7
    5
    Paired with
    7
    5
    Lateral Lunges
    8ea
    6ea
    8ea
    6ea
    8ea
    6ea
    Standing DB
    8
    6
    Shoulder press
    8
    6
    8
    6
    Paired with
    8
    6
    DB single arm
    8ea
    5ea
    Upperback row
    8ea
    5ea
    8ea
    5ea
    Overhead Squat
    10
    8
    10
    8
    Paired with
    10
    8
    DB Bicep curl
    10ea
    8ea
    10ea
    8ea
    10ea
    8ea

    TRAIN TO BE A MORE POWERFUL AND STRONGER ATHLETE

    4
    4
    4
    4
    5
    5
    5
    5
    8
    8
    8
    8
    6ea
    6ea
    6ea
    5
    5
    5
    5
    8ea
    8ea
    8ea
    12
    12
    12
    12
    12
    12

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