Strength Training Program - His/ Hers

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Strength training helps to prevent injuries, improves your body’s muscle to fat ratio, and helps you develop a smooth, toned appearance. This Intermediate Level Strength Program is intended for the healthy, active person who already has had a consistent workout regimen for 12 months or more.

The following men and women’s programs have been designed to strengthen and build muscle. It is important to incorporate strength training along with hypertrophy training in your regimen. By changing up your routines every 4 weeks it keeps your body guessing and allows you to break through any plateaus.

 

Men

Monday: Legs/Calves

  • Squats 4 x 8
  • Front Squats 5 x 5
  • Lunges 4 x 20
  • Leg Extensions 4 x 10
  • Calf Raises 5 x 10

Tuesday: Arms/Abs

  • Seated or Standing Barbell Curl 5 x 8
  • Hammer Curls 5 x 6
  • Weighted Dips 5 x 10
  • Cable or Band Paloff Holds 3 x 1 Minute Holds
  • Weighted Leg Raise 5 x 15

Wednesday: Rest

Thursday: Shoulders

  • Military Press 4 x 8
  • Dumbbell Shoulder Press 5 x 5
  • Side Delt Lateral Raises 5 x 10
  • Front Delt Raises 5 x 5
  • Rear Delt Cable pulls 4 x 8

Friday: Back

  • Wide Grip Pulldowns 4 x 8
  • Deadlift 5 x 3
  • Pull-Ups 5 x 5
  • Single Bent-Over Row 5 x 10
  • Straight Arm Pulldowns 5 x 10

Saturday: Chest/Triceps

  • Incline Bench Press 4 x 8
  • Bench Press 5 x 5
  • Dumbbell Fly’s 5 x 5
  • Close Grip Bench Press 5 x 10
  • Triceps Pushdowns 10 x 10

Sunday: Rest

 

Women

Monday: Legs

  • Single-Leg Extensions 4 x 10
  • Double Leg Extensions 4 x 10
  • Deadlifts 5 x 5
  • Lunges 50 Steps
  • Reverse Hack Squats 5 x 6
  • Cable Kick-Backs 4 x 10

Tuesday: Back

  • Close Grip Seated Cable Row 4 x 8
  • Wide Grip Lat Pulls 4 x 10
  • Dumbbell Row 5 x 6
  • Single Arm Seated Cable Row 3 x 10
  • Close Grip Lat Pulls 4 x 8

Wednesday: Shoulders

  • Dumbbell Shoulder Press 5 x 6
  • Side Lateral Cable Raises 4 x 10
  • Front Raises 4 x 10
  • Reverse Fly’s 4 x 10

Thursday: Legs

  • Single-Leg Extension 5 x 6
  • Double Leg Extension 4 x 12
  • Leg Press 5 x 6
  • Barbell Squats 4 x 6
  • Jumping Weighted Barbell Squats 4 x 10
  • Weighted Side Lunges 50 x Each Side

Friday: Abs

  • Hanging Leg Raises 4 x 15
  • Medicine Ball Abs Crunch 4 x 15
  • Lying Leg Raises 4 x 15
  • Hanging Leg Raises 4 x 10

Saturday: Rest

Sunday: Arms

  • Dumbbell Curl 3 x 10
  • Hammer Curl 5 x 6
  • Skull Crusher 3 x 10
  • Triceps Pushdown 3 x 10
  • Dips 3 x Failure

Along with this training program, a proper diet and supplement routine is crucial to ensure maximum results and to help you perform at an optimal level. The following are our supplement recommendations for this type of training program:

By following this training program and supplementation guide you can ensure you are giving your body everything it needs to be performing at an optimal level, along with these supplements a proper diet is key. Consuming enough calories in a day and eating the right Macro split for your body type and goal is just as important as the training itself. You can find more information on your caloric needs and macro split by checking out our free caloric needs calculator.

When shopping at Platinum Supplements, we will evaluate each individual client to their specific goals. Once the evaluation has been done we will pick the accurate supplements solely based on your goals. This allows us to not waste your money or time by picking the right products for the individual.

For more information about Training, Nutrition, and Supplementation visit us in-store or contact us via Facebook, Instagram or give us a call!

If you wish to receive a PDF document with either the men or women's training program, please email us at training@platinum-supplements.ca and we will send you a copy.

Muscle Building Strength Strength Building Strength Training

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