18_week_workout_program

8/7/2019 18_Week_Workout_Program

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18 Week Workout Program

Variant Guidelines

If you miss a workout, skip that day on your phase. DO NOT go back to that day you missed. Go on to the

next day. This workout is about timing.

Do not add to this workout. You are doing enough!

Always use 80% of your strength. This means if you are training to add size and you are on the 10-12,

Hit 10! You could hit 11 but it would be VERY difficult. To do this for every set you may need to adjust

your weights so that you can hit your target rep for each set. (For fitness or weight loss on the 10-12 hit

12, the higher end)

Make sure you are using the appropriate exercises for the reps that you are on. It is pretty safe to

assume that most high rep exercises (12 and up) will be done with the cables or on a machine. Low reps

will use free weights, etc.

When doing a set, try and execute that movement as fast as you can while keeping the weight and your

form under control. You do not want the muscle to fill with blood and interfere with contraction before

you have completed a set.

Throughout the week do different exercises but keep them the same for that say of each week.

Ex WEEK ONE, Day 1 Chest = Chest Press Machine, Day 3 Chest = Dumbbell Flys. Day 5- Chest =

Bench Press.

Ex WEEK TWO (same phase) Day 1 Chest = Chest Press Machine, Day 3 Chest = Dumbbell Flys.

Day 5 - Chest = Bench Press.

Each phase is meant to be done for three weeks before moving on to the next, Phase one Week one,

Week two, Week three Then move onto the phase two and do the same!

13 15 reps Cable or Machine

10 12 reps Dumbbell

8 10 reps Free Weights

5 7 reps Free Weights

Phase One: 45 min workout = 5 sets of 1 exercise for each body part for three weeks. Change theexercise used for the body part throughout the week.

*number to the left of the body part is the number of sets to do and the number below are the reps


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Phase One

Day 1 Day 3 Day 2 Day 4 Day 5 Day 6

5 Back 5 Delts 5 - Back 5 Delts 5 - Back 5 Delts

5 Chest 5 Tris 5 Chest 5 Tris 5 Chest 5 Tris

5 Bicep 5 Thighs 5 Bicep 5 Thighs 5 - Calf 5 Thighs

5 Calf 5 - Abs 5 - Calf 5 - Abs 5 Bicep 5 - Abs

13 -15 (reps) 10-12 (reps) 8-10 (reps)

90 Seconds Rest

Phase Two


4 Back 4 Delts 4 Back 4 Delts 4 Back 4 Delts

4 Chest 4 Tris 4 Chest 4 Tris 4 Chest 4 Tris4 Bicep 4 Thighs 4 Bicep 4 Thighs 4 Calf 4 Thighs

4 Calf 4 - Abs 4 Calf 4 - Abs 4 Bicep 4 - Abs

10 - 12 8 - 10 5 - 7

120 Seconds Rest

Phase Three


3 Back 4 Delts 3 Back 3 Chest 3 Back 3 Chest

3 Chest 4 Tris 3 Chest 3 Calf 3 Chest 3 Back4 Bicep 3 Thighs 3 Thighs 3 Back 3 Calf 3 Thighs

3 Calf 3 - Abs 3 Calf 3 Thighs 3 Thighs 3 Calf

13 15 10 12 8 - 10

150 Seconds Rest

Phase Four (Started April 18)


4 Chest 4 Back 4 Chest 4 Back 3 Chest 3 Back

4 Bicep 4 Delts 4 Bicep 4 Delts 3 Back 3 Chest

4 Thighs 4 Calf 4 Thighs 4 Tris 3 Thighs 3 Thighs

4 - Abs 4 Tris 4 - Abs 4 Calf 3 Calf 3 Calf

10 - 12 8 - 10 5 - 7

120 Seconds Rest


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Phase Five (Started May 23rd

)


3 Back

pull-ups

3 Chest 3 Back

Low rows

3 Chest

Decline chest

3 Back 3 Chest

3 Chest

Center chest

press

3 Back 3 Chest

Chest dips

3 Back

Bar

3 Chest 3 Back

3 Thighs

Decline

machine

3 Thighs 2 Bicep

Hammer curls

2 Tris

Over-the-head

3 Calf 3 Thighs

3 Calf 3 Calf 3 Calf 3 Thighs 3 Thighs 2 Tris

3 Bicep

Beero curls

2 Tris 3 Thighs 3 Calf 2 Bicep 3 Calf

13 - 15 10 - 12 8 - 10

150 Seconds Rest

Phase Six


3 Back 3 Delts 3 Chest 3 Thighs 3 Back 3 Delts

3 Chest 3 Tris 3 Back 3 - Abs 3 Chest 3 - Abs

3 Bicep 3 Thighs 3 Calf 3 Delts 3 Calf 3 Tris

3 Calf 3 - Abs 3 Bicep 3 Tris 3 Bicep 3 Thighs

10 - 12 8 - 10 5 - 7

180 Seconds Rest

18_week_workout_program

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