Sample Exercise Program (Advanced)
The Advanced Sample Exercise Program is for those who have a few years of weight training experience or have just finished the Intermediate Program. This program is designed to further strengthen basic movement patterns and safely progress strength/endurance levels for a long period of time. Taking your time with this program is critical to building strength/endurance for future weight training programs.
Sample Exercise Program (Advanced Phase 1)
Program Testing
- Watch each video in the program to see proper form
- Warm up each exercise with a weight that will allow you to EASILY perform 5 repetitions with perfect form for the main movement/movements in each training day. 10 repetitions with perfect form for the assistance movements. 20 repetitions with perfect form for the accessory movements
- Continually increase the weight by 5-10lbs, with each subsequent test set
- When you have tested with a weight that makes repetitions hard but manageable, use this weight to begin the program
- Repeat this testing protocol for all exercises
- Alternate upper body and lower body exercises when testing
- Keep a written log of the exercises, weights used, sets and repetitions performed
Program Execution
- Perform this program 4 days per week. Do not train lower body or upper body on exercises on consecutive days
- Each week add 1-5 pounds to all upper body exercises and 1-10 pounds to all lower body exercises from the previous week
- Continue this program until you can no longer safely add weight to the exercises
Notes:
- This program can last anywhere from 4 weeks to 12 weeks typically
- Smaller weight increases can be made from day to day and week to week. It’s up to you and what you feel safe to perform
- The weight increases you make will determine how long the program lasts. The greater the increase, the shorter the program will last. The smaller the weight increase, the longer the program will last
- When increasing weight, ALWAYS make sure you can perform the exercise SAFELY