strong date phase 1 stage 1 workout awerkit.com/.../werkit-strong-logs.pdf · date start time...

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of

self myofascial release 5 areas

breathing reset 5 deep breaths

hip mobility 30s each

glute activation 10-15 or 8-10each

hip and upper back mobility 5-8 each

scapular stability 8-10

angle mobility 3-5 each

hip stability 8-10 each

squat 8-10

single leg balance, hip separation 6-8 each

hip separation, lateral movement 6-8 each

RAMP

Step-up (2 sets, 12 reps)

Phase 1 Stage 1 Workout A

Dumbbell 3pt Row (2 sets, 12 reps)

Push-up (2 sets, 12 reps)

reps

reps

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reps

weight

weight

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reps

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reps

reps

1

1

1

1

2

2

2

2

Goblet Squat (2 sets, 12 reps)

Core

Strength

set 1

set 1

set 2

set 2 set 3 set 4Bird Dog(4 sets, 15 secs)

Plank (1-2 sets, 60 secs)

set 1

set 4

set 3

set 6

set 2

set 5

3-6 sets – 60s work, 120s rest

Intervals

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Split Squat (2 sets, 12 reps)

Push-up variation (2 sets, 12 reps)

Inverted Row (2 sets, 12 reps)

reps

reps

reps

reps

weight

weight

weight

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weight

weight

reps

reps

reps

reps

1

1

1

1

2

2

2

2

Single-Leg RDL w/ reach (2 sets, 12 reps)

Core

Strength

Phase 1 Stage 1 Workout B

set 1

set 1

set 2

set 2Cable Half-kneel antirotation press (1-2 sets, 3 reps ea)

Side Plank (1-2 sets, 30 secs)

set 1

set 4

set 3

set 6

set 2

set 5


Intervals

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Push-up (1 set, as many reps as possible)

Stage 1 Special Workout

Dumbbell 3pt Row (1 set, as many reps as possible)

Split Squat (1 set, as many reps as possible)

Inverted Row (1 set, as many reps as possible)

reps

reps

reps

reps

reps

weight

weight

weight

weight

weight

1

1

1

1

1

Goblet Squat (1 set, as many reps as possible)

Core

Strength

1

1Side Plank(1 as long as possible)

Plank (1 as long as possible)

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Coreset 1 set 2Plank w/ pulldown

(1-2 sets, 12 reps)

Romanian Deadlift (2-3 sets, 10 reps)


Inverted Row (2-3 sets, 10 reps)

Push-up (2-3 sets, 10 reps)

reps

reps

reps

reps

weight

weight

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reps reps

reps reps

reps reps

reps reps

1

1

1

1

2 3

2 3

2 3

2 3

Reverse Lunge (2-3 sets, 10 reps)

Strength

set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6


Intervals

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Coreset 1 set 2Side plank w/ row

(1-2 sets, 12 reps)

Front Squat (2-3 sets, 10 reps)


Dumbbell Bench Press (2-3 sets, 10 reps)

Standing Single arm Cable Row (2-3 sets, 10 reps)

reps

reps

reps

reps

weight

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reps reps

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reps reps

1

1

1

1

2 3

2 3

2 3

2 3

Suspended Lunge and touch (2-3 sets, 10 reps)

Strength

set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6


Intervals

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Coreset 1 set 2Valslide Push-away

(1-2 sets, 12 reps)

Rear-foot-elevated Split Squat (3 sets, 8 reps each)


Dumbbell Incline Bench Press (3 sets, 8 reps)

Half-kneeling X Pulldown (3 sets, 8 reps)

reps

reps

reps

reps

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reps reps

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reps reps

1

1

1

1

2 3

2 3

2 3

2 3

Single-arm Deadlift (3 sets, 8 reps)

Strength

set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6

AMRAP in 60s, HR recovery rest, 10 min

Intervals

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Coreset 1 set 2Alternating Side Plank

(1-2 sets, 5 reps each)

Single-leg RDL from Box (3 sets, 8 reps each)


DB Single-arm dead-stop Row (3 sets, 8 reps)

Suspended Push-up(3 sets, 8 reps)

reps

reps

reps

reps

weight

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reps reps

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reps reps

1

1

1

1

2 3

2 3

2 3

2 3

Back Squat w/ pause (3 sets, 8 reps)

Strength

set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6

AMRAP in 60s, HR recovery rest, 10 min

Intervals

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Coreset 1

set 1

set 1

set 3

set 2

set 2

set 2

set 4Bird Dog (4 sets, 15 secs)

Half-kneeling cable chop (2 sets, 10 reps ea)

Suspended Plank (1-2 sets, 60 secs)

Chin-up / Lat Pulldown (see note for sets/reps)

Step-up (see note for sets/reps)


set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6

AMRAP to 85%MHR, rest to 65%MHR in 10 min

Intervals

Dumbbell Bench Press (see note for sets/reps)

Note: Days 1, 4 - 2 sets 15 reps; Days 2, 5 - 3 sets 10 reps; Days 3, 6 - 3 sets 12 reps.

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reps reps

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1

1

1

1

2 3

2 3

2 3

2 3

Back Squat (see note for sets/reps)

Strength

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Half-kneeling cable lift (2 sets, 10 reps each)

Coreset 1

set 1 set 3

set 2

set 2 set 4

Suspended Side Plank (1-2 sets, 60 secs)

Side Lunge and touch (see note for sets/reps)


set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6


Intervals

Push-up variation (see note for sets/reps)

Standing single-arm low-cable row (see note for sets/reps)

Note: Days 1, 4 - 3 sets 12 reps; Days 2, 5 - 2 sets 15 reps; Days 3, 6 - 3 sets 10 reps.

reps

reps

reps

reps

weight

weight

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reps reps

reps reps

reps reps

reps reps

1

1

1

1

2 3

2 3

2 3

2 3

Deadlift from Blocks (see note for sets/reps)

Strength

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Valslide Mountain Climber(2 sets, AMRAP) set 1 set 2

Core

Front Squat (see note for sets/reps)

Cable Bent-over row (dual handles) (see note for sets/reps)


set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6


Intervals

Push-up variation (see note for sets/reps)

Note: Days 1 & 4: 2-3 sets 12 reps || Days 2 & 5: 3-4 sets 8 reps || Days 3&6: 2-3 sets 10 reps

reps

reps

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reps reps reps

reps reps reps

reps reps reps

reps reps reps

1

1

1

1

2 3 4

2 3 4

2 3 4

2 3 4

Single-leg RDL (see note for sets/reps)

Strength

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Suspended fallout / rollout variation(2 sets, 12-15 reps) set 1 set 2

Core

Kettlebell Swing (see note for sets/reps)

Inverted Row (see note for sets/reps)


set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6


Intervals

DB Single-arm Push Press (see note for sets/reps)

Note: Days 1 & 4: 2-3 sets 10 reps || Days 2 & 5: 2-3 sets 12 reps || Days 3&6: 3-4 sets 8 reps

reps

reps

reps

reps

weight

weight

weight

weight





reps reps reps

reps reps reps

reps reps reps

reps reps reps

1

1

1

1

2 3 4

2 3 4

2 3 4

2 3 4

Reverse Lunge (see note for sets/reps)

Strength

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Split-stance Cable Chop (2 sets, 12 reps each)

Coreside 1

set 1

side 2

set 2

Valslide Spider-Man Push-away (6-8 reps each side)

weight

weight

weight

weight

weight

reps

reps

reps

reps

4

4

4

4


Suspended Lunge (see note for sets/reps)

set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6


Intervals

Incline db or bb bench press (see note for sets/reps)

DB Single-arm dead-stop row (see note for sets/reps)

Note: Days 1&4: 3 sets 8 reps || Days 2&5: 4 sets 4 reps || Days 3&6: 3 sets 6 reps

reps

reps

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reps

weight

weight

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reps reps

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reps reps

1

1

1

1

2 3

2 3

2 3

2 3

Deadlift (see note for sets/reps)

Strength

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Split-stance Cable Lift (2 sets, 10 reps each)

Coreside 1

set 1

side 2

set 2

Suspended Jackknife (2 sets, 10 reps)

Rear-foot-elevated Split Squat (see note for sets/reps)

Dumbbell neutral-grip Bench Press (see note for sets/reps)

weight

weight

weight

weight

weight

reps

reps

reps

reps

4

4

4

4


set 1

set 5

set 3 set 4

set 7 set 8

set 2

set 6


Intervals

Chin-up / Band assisted chin up (see note for sets/reps)

Note: Days 1&4: 3 sets 6 reps || Days 2&5: 3 sets 8 reps || Days 3&6: 4 sets 4 reps

reps

reps

reps

reps

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weight

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reps reps

reps reps

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reps reps

1

1

1

1

2 3

2 3

2 3

2 3

Back Squat to box and with pause (see note for sets/reps)

Strength

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Suspended Body Saw (1-2 sets, 8-12 reps) set 2

Core

Pull (horizontal) **(2-3 sets, 10 reps)

Pushup or Press **(2-3 sets, 10 reps)

Squat *(sets of 5 reps) (see note)

Single-leg RDL **(2-3 sets, 10 reps)

Supine hip ext + leg curl **(2-3 sets, 10 reps)

reps

reps

reps

reps

reps

reps

reps

reps

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weight

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reps

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reps

reps

1

1

3

3

1

5

3

1

1

3

3

2

2

2

6

4

2

2

Strength


Note:* See page 93 for explanation on Squat ** Choose type see page 94 for explanation

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Suspended pike (1-2 sets, 8-12 reps) set 2

Core


Lunge **(2-3 sets, 10 reps)

Squat **(2-3 sets, 10 reps)

Press *(sets of 5 reps) (see note)

Pull (Vertical) **(2-3 sets, 10 reps)

Pull (Horizontal) **(2-3 sets, 10 reps)

reps

reps

reps

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weight

weight

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reps

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reps

reps

reps

1

1

3

3

1

5

3

1

1

3

3

2

2

2

6

4

2

2

Strength

Note:* See page 93 for explanation on Press ** Choose type see page 94 for explanation

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Standing Rotation press + OH raise (1-2 sets, 8-12 reps) set 2

Core

Step-up **(2-3 sets, 10 reps)

Phase 3 Stage 7 Workout C

Push-up or press **(2-3 sets, 10 reps)

Pull (Vertical) **(2-3 sets, 10 reps)

Deadlift *(sets of 5 reps) (see note)


reps

reps

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reps

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reps

reps

1

1

3

3

1

5

3

1

1

3

3

2

2

2

6

4

2

2

Strength

Note:* See page 93 for explanation on Deadlift ** Choose type see page 94 for explanation

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Ab wheel rollout (1-2 sets, 8-10 reps) set 2

Core


Single-leg hip thrust **(2-3 sets, 8 reps)

Phase 3 Stage 8 Workout A Combo 1


Push-up or Press **(2-3 sets, 8 reps)

Squat *(3sets after warmup, 5, 4, 3) (see note)

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reps

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1

1

3

3

W 2

1

1

3

3

2

2

1 3

2

2

Strength

Note:* See page 96 for explanation on Squat ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Ab wheel rollout (1-2 sets, 8-10 reps) set 2

Core



Phase 3 Stage 8 Workout A Combo 2


Pull (vertical) **(2-3 sets, 12 reps)

Squat *(3sets after warmup, 5, 4, 3) (see note)

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reps

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1

1

3

3

W 2

1

1

3

3

2

2

1 3

2

2

Strength

Note:* See page 96 for explanation on Squat ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Hanging knee raise (1-2 sets, 8-10 reps) set 2

Core



Phase 3 Stage 8 Workout B Combo 1



Press *(3sets after warmup, 5, 4, 3) (see note)

reps

reps

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1

1

3

3

W 2

1

1

3

3

2

2

1 3

2

2

Strength

Note:* See page 96 for explanation on Press ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Hanging knee raise (1-2 sets, 8-10 reps) set 2

Core



Phase 3 Stage 8 Workout B Combo 2



Press *(3sets after warmup, 5, 4, 3) (see note)

reps

reps

reps

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1

1

3

3

W 2

1

1

3

3

2

2

1 3

2

2

Strength

Note:* See page 96 for explanation on Press ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Cable horizontal chop (1-2 sets, 8-10 reps) set 2

Core



Phase 3 Stage 8 Workout C Combo 1



Deadlift *(3sets after warmup, 5, 4, 3) (see note)

reps

reps

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1

1

3

3

W 2

1

1

3

3

2

2

1 3

2

2

Strength

Note:* See page 96 for explanation on Deadlift ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

set 1Cable horizontal chop (1-2 sets, 8-10 reps) set 2

Core



Phase 3 Stage 8 Workout C Combo 2



Deadlift *(3sets after warmup, 5, 4, 3) (see note)

reps

reps

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1

1

3

3

W 2

1

1

3

3

2

2

1 3

2

2

Strength

Note:* See page 96 for explanation on Deadlift ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Dumbbell plank row (1-2 sets, 8-10 reps) set 1 set 2

Core

Phase 3 Stage 9 Workout A Week 1

Split Stance **(2-3 sets, 6 reps)

Single Leg **(2-3 sets, 6 reps)



Squat *(3sets after warmup, 7RM, 2drop sets. see note)

reps

reps

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1

1

3

3

WDS1

1

1

3

3

2

2

7rm

DS2

2

2

Strength

Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation

date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP


Core







reps

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1

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3

WDS1

1

1

3

3

2

2

5rm

DS2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP


Core







reps

reps

reps

reps

reps reps

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1

3

3

WDS1

1

1

3

3

2

2

3rm

DS2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP


Core

reps reps

weight weightweight

reps1 32






Squat *(2-3 sets, 5 reps. see note)

reps

reps

reps

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reps

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reps

reps

1

1

3

3

1

1

3

3

2

2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Windmill (1-2 sets, 5-8 reps ea side) set 1 set 2

Core

Phase 3 Stage 9 Workout B Week 1





Press *(3sets after warmup, 7RM, 2drop sets. see note)

reps

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reps

1

1

3

3

WDS1

1

1

3

3

2

2

7rm

DS2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Windmill (1-2 sets, 5-8 reps) set 1 set 2

Core







reps

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1

1

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3

WDS1

1

1

3

3

2

2

5rm

DS2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP


Core







reps

reps

reps

reps

reps reps

reps

reps

reps

reps

weight

weight

weight

weight

weight weight

weight

weight

weight

weight

weight

weight

weight weight

weight

weight

reps

reps

reps reps

reps

reps

1

1

3

3

WDS1

1

1

3

3

2

2

3rm

DS2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP


Core

reps reps

weight weightweight

reps1 32






Press *(2-3 sets, 5 reps. see note)

reps

reps

reps

reps

reps

reps

reps

reps

weight

weight

weight

weight

weight

weight

weight

weight

weight

weight

weight

weight

reps

reps

reps

reps

1

1

3

3

1

1

3

3

2

2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Cable high to low chop (1-2 sets, 10 reps ea side) set 1 set 2

Core

Phase 3 Stage 9 Workout C Week 1



Inverted Row **(2-3 sets, 6 reps)


Deadlift *(3sets after warmup, 7RM, 2drop sets. see note)

reps

reps

reps

reps

reps reps

reps

reps

reps

reps

weight

weight

weight

weight

weight weight

weight

weight

weight

weight

weight

weight

weight weight

weight

weight

reps

reps

reps reps

reps

reps

1

1

3

3

WDS1

1

1

3

3

2

2

7rm

DS2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP

Cable high to low chop (1-2 sets, 10 reps) set 1 set 2

Core







reps

reps

reps

reps

reps reps

reps

reps

reps

reps

weight

weight

weight

weight

weight weight

weight

weight

weight

weight

weight

weight

weight weight

weight

weight

reps

reps

reps reps

reps

reps

1

1

3

3

WDS1

1

1

3

3

2

2

5rm

DS2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP


Core







reps

reps

reps

reps

reps reps

reps

reps

reps

reps

weight

weight

weight

weight

weight weight

weight

weight

weight

weight

weight

weight

weight weight

weight

weight

reps

reps

reps reps

reps

reps

1

1

3

3

WDS1

1

1

3

3

2

2

3rm

DS2

2

2

Strength


date


1 2 3 4 5

exertion

1 2 3 4 5

Vitals

Strong # of









squat 8-10



RAMP


Core






Deadlift *(2-3 sets, 5 reps. see note)

reps

reps

reps

reps

reps reps

reps

reps

reps

reps

weight

weight

weight

weight

weight weight

weight

weight

weight

weight

weight

weight

weight

weight

weight

reps

reps

reps

reps

reps

1

1

3

3

1 3

1

1

3

3

2

2

2

2

2

Strength


strong date phase 1 stage 1 workout awerkit.com/.../werkit-strong-logs.pdf · date start time...

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