As a reminder our RPE weight scale is as follows:
Light: technique focus. controlled movement. won't be sore the next day
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 |
*** Add one set of swiss ball med ball throw between each different exercise (4 total) | | | | |
| Weighted Dips | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 5 med/heavy |
| DB split squat | 3 x 8 each leg med/heavy | 3 x 8 each leg med/heavy | 3 x 8 each leg med/heavy | 3 x 8 each leg med/heavy |
| Push press | 3 x 5 med/heavy | 3 x 4 med/heavy | 3 x 4 med/heavy | 3 x 4 med/heavy |
| Weighted step up w/ Bar bell | 3 x 5 each leg med | 3 x 5 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy |
