Week 4

“You have reached the half-way mark of Full-Body Blitz.
You’ve got a good idea how this program works by now, and I hope you’re enjoying it. We’re using the rep structure we used in the first week here, starting off in the hypertrophy range.”
Monday
(Full-body weights)
Exercise | Sets | Reps | Rest |
---|---|---|---|
Barbell Stiff-leg Deadlift | 3 | 12-15 | 45 sec |
Leg Press | 2 | 12-15 | 45 sec |
Flat DB Bench Press | 3 | 12-15 | 45 sec |
Flat DB Flye | 2 | 12-15 | 45 sec |
Wide-grip Lat Pulldown | 3 | 12-15 | 45 sec |
One-arm DB Row | 2 | 12-15 | 45 sec |
DB “X” Press | 3 | 12-15 | 45 sec |
Cable Face Pull | 2 | 12-15 | 45 sec |
Seated DB Hammer Curl superset with Ez-bar Skullcrushers | 3 | 12-15 12-15 | 0 sec 45 sec |
Knee-touch Crunches superset with Reverse Crunches | 3 | 12-15 12-15 | 0 sec 45 sec |
Tuesday
(Choose an option from below)
Option 1 |
---|
Use today as a rest day |
Option 2 | Time | Speed |
---|---|---|
Incline Teadmill Walk | 30 mins | 3 mp/h |
Option 3 | Sets | Reps | Rest |
---|---|---|---|
Jumping Jacks superset with Mountain Climbers | 5 | 20 sec 20sec | 0 sec 20 sec |
Jog | 1 | 5 mins | n/a |
Sprints * Walk back to start line for recovery. | 12 | 60 meters | n/a |
Wednesday
(Full-body weights)
Exercise | Sets | Reps | Rest |
---|---|---|---|
Sumo Deadlift | 5 | 6-8 | 45 sec |
Flat Barbell Bench Press | 5 | 6-8 | 45 sec |
Bent-over Barbell Row | 5 | 6-8 | 45 sec |
Barbell Shoulder Press | 5 | 6-8 | 45 sec |
EZ-bar Curl superset with Close-grip Barbell Bench Press | 3 | 6-8 6-8 | 0 sec 45 sec |
Cable Crunches superset with Anchored Leg Lifts | 3 | 6-8 6-8 | 0 sec 45 sec |
Thursday
(Choose an option from below)
Option 1 |
---|
Use today as a rest day |
Option 2 | Time | Speed |
---|---|---|
Incline Teadmill Walk | 30 mins | 3 mp/h |
Option 3 | Sets | Reps | Rest |
---|---|---|---|
Jumping Jacks superset with Mountain Climbers | 5 | 20 sec 20sec | 0 sec 20 sec |
Jog | 1 | 5 mins | n/a |
Sprints * Walk back to start line for recovery. | 12 | 60 meters | n/a |
Friday
(Full-body weights)
Exercise | Sets | Reps | Rest |
---|---|---|---|
Seated Leg Curl | 3 | 20-25 | 45 sec |
Leg Extension | 2 | 20-25 | 45 sec |
Incline DB Bench Press | 3 | 20-25 | 45 sec |
High-to-low Cable Flye | 2 | 20-25 | 45 sec |
Seated Cable Row | 3 | 20-25 | 45 sec |
Straight-arm Pulldown | 2 | 20-25 | 45 sec |
DB Lateral Raise | 3 | 20-25 | 45 sec |
DB Prone Flye | 2 | 20-25 | 45 sec |
Incline DB Curl superset with Ski-jump Kickbacks | 3 | 20-25 20-25 | 0 sec 45 sec |
Floor Crunches superset with Lying Leg Paddles | 3 | 20-25 20-25 | 0 sec 45 sec |
Saturday
(Recovery day #1)
Sunday
(Recovery day #2)
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