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  • OnPointFresh Aesthetic Routine - XLSX - Lower Power

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    Justin Huynh
    121 views10 pages
    The document outlines a 18-week lower body power training program. It provides the exercises, sets, repetitions, and weight progression over multiple weeks. The core exercises include back squats, sumo deadlifts, leg press, lying leg curls, glute ham raises, and standing calf raises. Weights and repetitions are periodized over successive weeks to provide ongoing progression in strength and power development.

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    OnPointFresh Aesthetic Routine.xlsx - Lower Power

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    The document outlines a 18-week lower body power training program. It provides the exercises, sets, repetitions, and weight progression over multiple weeks. The core exercises include back squats, sumo deadlifts, leg press, lying leg curls, glute ham raises, and standing calf raises. Weights and repetitions are periodized over successive weeks to provide ongoing progression in strength and power development.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    121 views10 pages

    OnPointFresh Aesthetic Routine - XLSX - Lower Power

    Uploaded by

    Justin Huynh
    The document outlines a 18-week lower body power training program. It provides the exercises, sets, repetitions, and weight progression over multiple weeks. The core exercises include back squats, sumo deadlifts, leg press, lying leg curls, glute ham raises, and standing calf raises. Weights and repetitions are periodized over successive weeks to provide ongoing progression in strength and power development.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 10

    Lowerbody Power

    Date:
    Week 1 Week 2
    Weight Rep Weight Rep
    4 to 6 4 to 6
    4 to 6 4 to 6
    Back Squat 4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6

    5 to 8 5 to 8
    5 to 8 5 to 8
    Sumo Deadlift
    5 to 8 5 to 8
    5 to 8 5 to 8

    8 to 12 8 to 12
    Leg Press 8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    Lying Leg Curls
    10 to 15 10 to 15

    10 to 15 10 to 15
    Glute Ham Raises 10 to 15 10 to 15
    10 to 15 10 to 15
    Super Set

    15 to 20 15 to 20
    15 to 20 15 to 20
    Standing Calf Raises
    15 to 20 15 to 20
    15 to 20 15 to 20

    Date:
    Week 5 Week 6
    Weight Rep Weight Rep
    4 to 6 4 to 6
    4 to 6 4 to 6
    BB Back Squat 4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6

    5 to 8 5 to 8
    5 to 8 5 to 8
    Sumo Deadlift
    5 to 8 5 to 8
    5 to 8 5 to 8

    8 to 12 8 to 12
    Leg Press 8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    Lying Leg Curls
    10 to 15 10 to 15

    10 to 15 10 to 15

    Glute Ham Raises 10 to 15 10 to 15


    10 to 15 10 to 15
    Super Set

    15 to 20 15 to 20
    15 to 20 15 to 20
    Standing Calf Raises
    15 to 20 15 to 20
    15 to 20 15 to 20

    Date:
    Week 9 Week 10
    Weight Rep Weight Rep
    4 to 6 4 to 6

    BB Back Squat
    4 to 6 4 to 6
    BB Back Squat 4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6

    5 to 8 5 to 8
    5 to 8 5 to 8
    Sumo Deadlift
    5 to 8 5 to 8
    5 to 8 5 to 8

    8 to 12 8 to 12
    Leg Press 8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    Lying Leg Curls
    10 to 15 10 to 15

    10 to 15 10 to 15

    Glute Ham Raises 10 to 15 10 to 15


    10 to 15 10 to 15
    Super Set

    15 to 20 15 to 20
    15 to 20 15 to 20
    Standing Calf Raises
    15 to 20 15 to 20
    15 to 20 15 to 20

    Date:
    Week 13 Week 14
    Weight Rep Weight Rep
    4 to 6 4 to 6

    BB Back Squat
    4 to 6 4 to 6
    BB Back Squat 4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6

    5 to 8 5 to 8
    5 to 8 5 to 8
    Sumo Deadlift
    5 to 8 5 to 8
    5 to 8 5 to 8

    8 to 12 8 to 12
    Leg Press 8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    Lying Leg Curls
    10 to 15 10 to 15

    10 to 15 10 to 15

    Glute Ham Raises 10 to 15 10 to 15


    10 to 15 10 to 15
    Super Set

    15 to 20 15 to 20
    15 to 20 15 to 20
    Standing Calf Raises
    15 to 20 15 to 20
    15 to 20 15 to 20

    Date:
    Week 17 Week 18
    Weight Rep Weight Rep
    4 to 6 4 to 6

    BB Back Squat
    4 to 6 4 to 6
    BB Back Squat 4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6

    5 to 8 5 to 8
    5 to 8 5 to 8
    Sumo Deadlift
    5 to 8 5 to 8
    5 to 8 5 to 8

    8 to 12 8 to 12
    Leg Press 8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    Lying Leg Curls
    10 to 15 10 to 15

    10 to 15 10 to 15

    Glute Ham Raises 10 to 15 10 to 15


    10 to 15 10 to 15
    Super Set

    15 to 20 15 to 20
    15 to 20 15 to 20
    Standing Calf Raises
    15 to 20 15 to 20
    15 to 20 15 to 20
    Power

    Week 3 Week 4
    Weight Rep Weight Rep
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6 Optional

    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8 Optional

    8 to 12 8 to 12
    8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    10 to 15 10 to 15

    10 to 15 10 to 15
    10 to 15 10 to 15
    10 to 15 10 to 15

    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20 Optional

    Week 7 Week 8
    Weight Rep Weight Rep
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6 Optional

    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8 Optional

    8 to 12 8 to 12
    8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    10 to 15 10 to 15

    10 to 15 10 to 15
    10 to 15 10 to 15
    10 to 15 10 to 15

    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20 Optional

    Week 11 Week 12
    Weight Rep Weight Rep
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6 Optional

    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8 Optional

    8 to 12 8 to 12
    8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    10 to 15 10 to 15

    10 to 15 10 to 15
    10 to 15 10 to 15
    10 to 15 10 to 15

    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20 Optional

    Week 15 Week 16
    Weight Rep Weight Rep
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6 Optional

    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8 Optional

    8 to 12 8 to 12
    8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    10 to 15 10 to 15

    10 to 15 10 to 15
    10 to 15 10 to 15
    10 to 15 10 to 15

    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20 Optional

    Week 19 Week 20
    Weight Rep Weight Rep
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6
    4 to 6 4 to 6 Optional

    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8
    5 to 8 5 to 8 Optional

    8 to 12 8 to 12
    8 to 12 8 to 12
    8 to 12 8 to 12

    10 to 15 10 to 15
    10 to 15 10 to 15

    10 to 15 10 to 15
    10 to 15 10 to 15
    10 to 15 10 to 15

    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20
    15 to 20 15 to 20 Optional

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