⚽ Fitness

Jan Machala

Home Plan History Progress Supplements Import

Home Plan History Progress Supplements Import

Full Body Strength — Maintenance

Phase 3

Week 10·Thursday

Week 10: strength maintenance. May increase loads slightly if recovery is good.

6 exercises

17 total sets

~43 min

estimated

Exercises

1

Bench Press

3 × 8 reps

upper

Maintain

2

Pull-ups — Weighted

3 × 8 reps

upper

Maintain

3

Core Circuit

2 × 180s

core

Core rotation + anti-rotation

4

Hip Thrust — Heavy

3 × 8 reps

lower

Maintain

5

Bulgarian Split Squat

3 × 8 reps

lower

Each leg.

6

Nordic Curl — Unassisted

3 × 8 reps

lower

Full bodyweight