Six Week Progressive Lifting Schedule
WEEK
EXERCISE TYPES
VOLUME
Week 1
Legs
workout 1 double, workout 2 single
Week 2
Legs, Outward Push
workout 1 double, workout 2 single
Week 3
Legs, Outward Push, Inward Pull
workout 1 single, workout 2 double
Week 4
Legs, Outward Push, Inward Pull, Upward Push
workout 1 double, workout 2 single
Week 5
Legs, Outward Push, Inward Pull, Upward Push, Downward Pull
workout 1 single, workout 2 double
Week 6
Legs, Outward Push, Inward Pull, Upward Push, Downward Pull, Rotational/Core
—
Workout Program
WORKOUT #1
EXERCISE TYPE
EXERCISE OPTION (ONE PER TYPE)
Leg (double)
Squats (optional bench)
Squats with weight
Wall squats
Horizontal push (double)
Bench press
Pushups
Dips
Horizontal pull (single)
One arm standing cable row
One arm bent over row
Vertical push (double)
Dumbbell press
Vertical pull (single)
Single arm lat pulldowns
Single arm chinups / pullups (band-assisted optional)
Rotational
Corkscrew
Abdominal twist
Windshield wiper
Core (optional)
Plank
3/2 point plank
Side plank
WORKOUT #2
EXERCISE TYPE
EXERCISE OPTION (ONE PER TYPE)
Leg (single)
Step ups
Lunges
Single leg squats
Horizontal push (single)
Single standing cable chest press
Single dumbbell chest press
Horizontal pull (double)
Standing cable row
Bent over row
Vertical push (double)
Dumbbell press
Vertical push (single)
Single arm dumbbell press
Vertical pull (double)
Lat pulldowns
Chinups / pullups (band-assisted optional)
Rotational
Corkscrew
Abdominal twist
Windshield wiper
Numbers reference minutes, the time it takes for each run. *For running, best done on a track.
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