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    TLS Workout Program Template

    Uploaded by

    Bryan
    The document outlines a 4 day training split with exercises grouped into Push, Pull, Legs and Butt. Each day includes a warm up set at 50% intensity for 12 reps followed by 4 working sets with prescribed reps and rest periods. The final set is a single rep at 90% intensity with longer rest between sets. Core exercises are included as circuits at the end of Pull days. The routine is designed to train each muscle group once per week with increasing intensity over 4 sets.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    TLS Workout Program Template

    Uploaded by

    Bryan
    37 views8 pages
    The document outlines a 4 day training split with exercises grouped into Push, Pull, Legs and Butt. Each day includes a warm up set at 50% intensity for 12 reps followed by 4 working sets with prescribed reps and rest periods. The final set is a single rep at 90% intensity with longer rest between sets. Core exercises are included as circuits at the end of Pull days. The routine is designed to train each muscle group once per week with increasing intensity over 4 sets.

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    Copy of TLS Workout Program Template

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    The document outlines a 4 day training split with exercises grouped into Push, Pull, Legs and Butt. Each day includes a warm up set at 50% intensity for 12 reps followed by 4 working sets with prescribed reps and rest periods. The final set is a single rep at 90% intensity with longer rest between sets. Core exercises are included as circuits at the end of Pull days. The routine is designed to train each muscle group once per week with increasing intensity over 4 sets.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    37 views8 pages

    TLS Workout Program Template

    Uploaded by

    Bryan
    The document outlines a 4 day training split with exercises grouped into Push, Pull, Legs and Butt. Each day includes a warm up set at 50% intensity for 12 reps followed by 4 working sets with prescribed reps and rest periods. The final set is a single rep at 90% intensity with longer rest between sets. Core exercises are included as circuits at the end of Pull days. The routine is designed to train each muscle group once per week with increasing intensity over 4 sets.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8

    Push, Butt, Calves

    Warm Up Set 1 Rest Set 2 Rest

    12 Reps 50% Same as Set 1


    Incline Barbell Bench Press 1 minute 10 reps fast 1 minute
    Weight pace

    WEEK ONE
    Incline Barbell Bench Press Set 1 Set 2 Set 3
    -reps- 5 5 5
    Weight

    2 minutes rest

    Flat Barbell Bench Press Set 1 Set 2 Set 3


    -reps- 5 5 5
    Weight

    2 minutes rest

    Military Press Set 1 Set 2 Set 3


    -reps- 5 5 5
    Weight

    2 minutes rest

    Side Lateral Raise Set 1 Set 2 Set 3


    -reps- 5 5 5
    Weight

    2 minutes rest
    Barbell or Dumbbell Set 1 Set 2 Set 3
    Hip Thrust
    -reps- 5 5 5
    Weight

    2 minutes rest
    Standing Calf Raise Set 1 Set 2 Set 3
    -reps- 6 6 6
    Weight

    2 minutes rest
    Seated Calf Raise Set 1 Set 2 Set 3
    -reps- 6 6 6
    Weight
    DONE!
    lves

    Set 3 Rest Set 4 Rest

    4 reps 70% 1 minute 1 rep 90% 2-3 minutes


    moderate pace
    Pull and Abs
    Warm Up Set 1 Rest SameSet
    as2Set 1 Rest Set 3
    Barbell Deadlift 12 Reps 50% 1 minute 1 minute 4 reps 70%
    10 reps fast
    Rest 60s moderate pace
    pace
    WEEK ONE
    Barbell Deadlift Set 1 Set 2 Set 3
    -reps- 4-6 4-6 4-6
    Weight

    2 minutes rest

    Barbell Row Set 1 Set 2 Set 3


    -reps- 5 5 5
    Weight

    2 minutes rest

    Dumbell Row Set 1 Set 2 Set 3


    -reps- 4-6 4-6 4-6
    Weight

    2 minutes rest
    Alternating Dumbell Set 1 Set 2 Set 3
    Curl
    -reps- 6 6 6
    Weight

    2 minutes rest
    Abs Circuit N/A
    Abs Circuit N/A
    Abs Circuit N/A
    Rest Set 4 Rest
    1 minute 1 rep 90% 2-3 minutes
    Legs and Butt
    Warm Up Set 1 Rest SameSet
    as2Set 1 Rest Set 3
    Barbell Squat 12 Reps 50% 1 minute 1 minute 4 reps 70%
    10 reps fast
    Rest 60s moderate pace
    pace
    WEEK ONE
    Barbell Squat Set 1 Set 2 Set 3
    -reps- 4-6 4-6 4-6
    Weight

    rest 2 minutes

    Leg Press Set 1 Set 2 Set 3


    -reps- 5 5 5
    Weight

    rest 2 minutes

    Romanian Deadlift Set 1 Set 2 Set 3


    -reps- 5 5 5
    Weight

    rest 2 minutes
    Barbell or Dumbell Set 1 Set 2 Set 3
    Hip Thrust
    -reps- 4-6 4-6 4-6
    Weight

    rest 2 minutes
    Rest Set 4 Rest
    1 minute 1 rep 90% 2-3 minutes

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