8 Week Challenge Training Program to Success

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The 8 Week Challenge to Success

Поврзана слика

These workouts below are numbered from 1-3. Two workouts will be performed once a week and one will be performed twice a week. However, the order in which the they are performed will vary from week to week.

Doing it this way will allow your body and muscles to be ‘shocked’ and thus it will incur a muscular change in your body.

Remember, this is an 8 week challenge training program and so, the workouts will be alternated through week 1 to 4. When you reach week 5, start again from the same order as week 1, except this time, increase the number of sets for each exercise by 1, except for the three main lifts; increase their sets by 2.

Just to recap:

  • Workouts will be alternated throughout the entire 8 week challenge.
  • When you’ve reached week 5, repeat the workout order of weeks 1 to 4.
  • In week 5, increase the number of sets for all exercises with 1 set, except for the squat, bench press, and deadlift — add 2 sets to those lifts.

 

  • Резултат со слика за squats bench press deadlift

They should be alternated as follows: 1-2-3-1/2-3-1-2/3-1-2-3/1-2-3-1.

The Workouts

Workout 1

  • Back Squat — 3 sets, 5-8 reps
  • Incline Dumbbell Press Superset with One-Arm Dumbbell Row — 3 sets, 8 reps
  • One-Arm Dumbbell Row — 3 sets, 10 reps (each arm)
  • Dumbbell Stationary Lunge — 3 sets, 10 reps (each leg)
  • Landmine Press — 3 sets, 10 reps

Workout 2

  • Barbell Bench Press Superset with Chin-Up — 3 sets, 5-8 reps
  • Deadlift — 3 sets, 5-8 reps
  • Seated Barbell Military Press — 3 sets, 10 reps
  • Seated Cable Rows — 3 sets, 10 reps
  • Farmer’s Walk — 3 sets, 20 reps
  • Planks — 3 sets, 30-second hold

Workout 3

  • Barbell Curls — 3 sets, 10 reps
  • Landmine 180’s — 3 sets, 8 reps (each arm)
  • Skull crushers — 3 sets, 8-10 reps
  • Inverted Row — 3 sets, 8 reps
  • Russian Twists — 3 sets, 10 reps (each side)
  • Standing Calf Raises — 3 sets, 15 reps