Pier (Fiverr) 4 Week Workout Program - Phase 1 (V2)

Pier
(Fiverr)
4 Week
Workout Program
Initial Phase
WORKOUT
GUIDE
Introduction / Structure
Complete Warm-up exercises before every session.
Complete workout exercises in numerical order. So

complete each stated set or super sets (e.g. 1 & 1a)
before moving onto the next numbered exercise.
Perform weight training exercises at a challenging

weight/resistance to where you can just about complete
the stated number of reps. Unless exercise is stated as
complete to failure.
When a weight or resistance becomes to easy (at the

point where you can complete all stated reps of the
exercise comfortably and perform additional) increase
the weight slightly until the exercise returns to the initial
difficulty. Or increase the time under tension by 5-10
seconds.
Once workout is completed perform appropriate cool

down stretches stretches.
Workout 'A' can be completed either directly after the

main workout or at a separate time of day.
SPECIFICATION
Your Program Specific Considerations
I've gone with for phase 1 a full body complex and

conditioning style split. Primary strength and
conditioning builds for athletes. This will perfectly
balance improvements in all the areas which you
wanted to build.
I've used interval training methods for cardio,

primarily for time efficient reasons as well as to
apply progression to intensity.
This training style also promotes rugby training

performance attributes (strength, speed) as well as
helping you achieve a leaner more muscular
physique.
50 SETS and Drop sets have primarily been used in

compound movements. To both promote efficient
overall progress, but also keep things safer and not
overload isolation muscles unnecessarily.
WARM-UP
OPTIONS
Length - 5 minutes
(complete either the circuit below or cardio machine to
complete the warm-up.)
Dynamic Movement Circuit
EXERCISE REPS TEMPO

1. Shoulder Rolls 30sec Slow
2. Arm Circles 30sec Moderate
3. High Knees 15sec Fast
4. Mountain Climbers 20sec Slow
Low Intensity Cardio - Optional for warm-up
EXERCISE REPS TEMPO

1. Any cardio 5-10min Moderate
PHASE 1
WEEKS 1-4
FREQUENCY - 3-4 WORKOUTS PER WEEK
GYM BASED WORKOUTS
WEIGHT/RESISTANCE - MODERATE / HEAVY

DURATION - 65MIN (ESTIMATED)
TYPE - COMPLEX, FAT LOSS AND FITNESS
Workout 1
Full Body A with Cardio 1-2x Per Week - Mon - Fri
EXERCISE REPS SETS REST TEMPO
1. Flat Dumbbell Bench Press DSF 10 4 30sec Slow
1a. Plyo/Hand Release Push Ups AMRAP 3 120sec Fast
2. Alt Dumbbell Bicep Curls S&S 12 3 30sec Regular
2a. Dumbbell Lateral Raises S&S 12 3 90sec Regular

3. Dumbbell Thrusters DSF 20 4 60sec Regular
3a. Dumbbell Romanian Deadlift 10 4 90sec Moderate
4. Lat Pull Down Machine DSF 12 4 90sec Moderate
5. Renegade Rows 12(ES) 3 90sec Moderate
Interval Training 2:1 Cardio Finish

INTERVAL TRAINING 2:1 (90% : SLOW) REPS/Time TEMPO
1. Assault Bike or Rower 12min Fast/Slow
e.g. 60sec Fast : 30sec Slow - Repeat
PHASE 1
WEEKS 1-4
WEIGHT/RESISTANCE - MODERATE/ 65-75% 1RM
DURATION - 60MIN (ESTIMATED)
TYPE - STRENGTH, FITNESS AND HYPERTROPHY
Workout 2
Full Body B 1x Per Week - e.g. Wednesday
1. Seated Arnold Press DSF 12 3 30sec Regular
1a. Single Bench Preacher Curls 10(ES) 3 90+sec Slow
2. Single Arm DB Row 10(ES) 3 30sec Regular
2a. Dumbbell Lateral Raises S&S 12 3 90+sec Moderate
3 Cable Overhead Tricep Extension 12 3 90sec Regular

3a. Straight Arm Cable Pull Down 12 3 90sec Regular
4. Leg Press Machine 50 SET 50 35sec Regular

4a. Squat jumps optional
Burnout / HIIT Circuit 2:1 Work:Rest Ratio

3 ROUNDS REPS REST TEMPO
1. Eccentric Pull Ups 30sec 15sec Moderate
2. Dumbbell Skullcrushers 30sec 15sec Slow
3. Battle Rope Waves or Plank Push 30sec 15sec Fast

Up
PHASE 1
WEEKS 1-4
WEIGHT/RESISTANCE - MODERATE/ HEAVY
DURATION - 55-65MIN (ESTIMATED)
GERMAN VOLUME STYLE 60%
Workout 3
Full Body C 1x Per Week e.g. Thursday
1. Incline Barbell Bench Press 10 6 60sec Regular
2. Smith Yates Row 10 6 60sec Regular
3. Underhand Lat Pull Down 10 6 60sec Regular
4. EZ Bar Hang and Press 10 6 60sec Regular
5. Goblet Squat - heels elevated 10 6 30sec Moderate

3 inches
Core and Conditioning Circuit

3 ROUNDS REPS REST TEMPO
1. Cable Crunches 30sec 20sec Slow
2. Weight Plate Russian Twists 30sec 20sec Slow
3. Reverse Crunches 30sec 20sec Moderate
4. Mountain Climbers 30sec 20sec Fast

COOL-DOWN
Length - 5 minutes
(Perform 1 cool down cardio exercise from the
options below then complete a further 5+ minutes of
relevant static stretches)
Low Intensity Cardio Options

EXERCISE REPS TEMPO
1. Any cardio 3-5min Slow/Moderate
KEY / TERMINOLOGY
1 - 1a - Super Set - Complete 2 exercises (e.g. 1 & 1a)

one after the other with no rest in-between
DSF - Drop Set Finish - After the last set of the

stated exercise reduce the weight by at least 20%
and repeat another set to failure
S&S -Complete the exercises stated repetitions

both seated then standing
BB / DB - Barbell / Dumbbell
AMRAP / Fail - As many reps as possible
50 SET;
- Choose a weight that is your 12 Rep Max for Set 1. This
first set must be to Failure.
- Rest for 40 Seconds after each Set
- Repeat Set to Failure
- Rest again for 40 Seconds
- Repeat until you've completed 50 Reps!

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Complete workout exercises in numerical order. So

Perform weight training exercises at a challenging

When a weight or resistance becomes to easy (at the

Once workout is completed perform appropriate cool

Workout 'A' can be completed either directly after the

I've gone with for phase 1 a full body complex and

I've used interval training methods for cardio,

This training style also promotes rugby training

50 SETS and Drop sets have primarily been used in

Dynamic Movement Circuit

EXERCISE REPS TEMPO

Low Intensity Cardio - Optional for warm-up

EXERCISE REPS TEMPO

WEIGHT/RESISTANCE - MODERATE / HEAVY

1. Flat Dumbbell Bench Press DSF 10 4 30sec Slow

1a. Plyo/Hand Release Push Ups AMRAP 3 120sec Fast

2. Alt Dumbbell Bicep Curls S&S 12 3 30sec Regular

2a. Dumbbell Lateral Raises S&S 12 3 90sec Regular

4. Lat Pull Down Machine DSF 12 4 90sec Moderate

5. Renegade Rows 12(ES) 3 90sec Moderate

Interval Training 2:1 Cardio Finish

1. Seated Arnold Press DSF 12 3 30sec Regular

1a. Single Bench Preacher Curls 10(ES) 3 90+sec Slow

2. Single Arm DB Row 10(ES) 3 30sec Regular

2a. Dumbbell Lateral Raises S&S 12 3 90+sec Moderate

3 Cable Overhead Tricep Extension 12 3 90sec Regular

4. Leg Press Machine 50 SET 50 35sec Regular

Burnout / HIIT Circuit 2:1 Work:Rest Ratio

3. Battle Rope Waves or Plank Push 30sec 15sec Fast

1. Incline Barbell Bench Press 10 6 60sec Regular

2. Smith Yates Row 10 6 60sec Regular

3. Underhand Lat Pull Down 10 6 60sec Regular

4. EZ Bar Hang and Press 10 6 60sec Regular

5. Goblet Squat - heels elevated 10 6 30sec Moderate

Core and Conditioning Circuit

2. Weight Plate Russian Twists 30sec 20sec Slow

3. Reverse Crunches 30sec 20sec Moderate

4. Mountain Climbers 30sec 20sec Fast

Low Intensity Cardio Options

1 - 1a - Super Set - Complete 2 exercises (e.g. 1 & 1a)

DSF - Drop Set Finish - After the last set of the

S&S -Complete the exercises stated repetitions

AMRAP / Fail - As many reps as possible

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