https://github.com/lnshuti/workouts
Six months strength training for men as a web application
https://github.com/lnshuti/workouts
shadcn-ui typescript vercel
Last synced: 3 months ago
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Six months strength training for men as a web application
- Host: GitHub
- URL: https://github.com/lnshuti/workouts
- Owner: LNshuti
- Created: 2024-07-23T06:50:09.000Z (almost 2 years ago)
- Default Branch: main
- Last Pushed: 2025-01-27T03:08:36.000Z (over 1 year ago)
- Last Synced: 2025-07-22T22:39:07.028Z (12 months ago)
- Topics: shadcn-ui, typescript, vercel
- Language: TypeScript
- Homepage:
- Size: 106 KB
- Stars: 0
- Watchers: 1
- Forks: 0
- Open Issues: 0
-
Metadata Files:
- Readme: README.md
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README
# 6-month training plan for building strength
### Training Plan Structure:
**Weeks 1-6: Foundation Phase**
- Build a solid foundation with moderate weights and higher repetitions to prepare the body for heavier loads.
**Weeks 7-12: Strength Phase**
- Increase weights and lower repetitions to build strength.
**Weeks 13-18: Hypertrophy Phase**
- Moderate weights with higher repetitions to maximize muscle growth.
**Weeks 19-24: Advanced Strength and Hypertrophy Phase**
- Combine heavy lifting with hypertrophy techniques like drop sets and supersets for maximum gains.
### Detailed Training Plan
#### Weeks 1-6: Foundation Phase
**Monday: Push Day**
- Warm-up: Front and side raises (2x15)
- Pec deck fly: 3x12 (moderate weight)
- HS incline press: 3x12 (moderate weight)
- DB shoulder press: 3x12 (moderate weight)
- BB Bench Press: 3x12 (moderate weight)
- Cable lateral raises: 3x15
- Cable rope tricep extension: 3x12
- Hanging knee raises: 3x15
- Crunches: 2x20
**Wednesday: Pull Day**
- Wide lat pull-down: 3x12 (moderate weight)
- HS lateral row: 3x12 (moderate weight)
- HS low row: 3x12 (moderate weight)
- Seated face pull: 3x15
- Incline DB Y raise: 3x15
- Wall DB curls: 3x12
- DB concentration curls: 3x12
- Hyperextensions: 3x15
- Crunches: 2x20
**Friday: Leg Day**
- Warm-up: BW lunges (2x15 each leg)
- BB back squats: 3x12 (moderate weight)
- Hack squat: 3x12 (moderate weight)
- Wide leg press: 3x12 (moderate weight)
- Ham curls: 3x12 (moderate weight)
- Quad extensions: 3x12 (moderate weight)
- Standing calf raises: 3x15
- Hanging knee raises: 3x15
#### Weeks 7-12: Strength Phase
**Monday: Push Day**
- Warm-up: Front and side raises (2x10)
- Pec deck fly: 4x8 (increased weight)
- HS incline press: 4x8 (increased weight)
- DB shoulder press: 4x8 (increased weight)
- BB Bench Press: 4x8 (increased weight)
- Cable lateral raises: 4x10
- Cable rope tricep extension: 4x8
- Hanging knee raises: 3x12
- Crunches: 3x15
**Wednesday: Pull Day**
- Wide lat pull-down: 4x8 (increased weight)
- HS lateral row: 4x8 (increased weight)
- HS low row: 4x8 (increased weight)
- Seated face pull: 4x10
- Incline DB Y raise: 4x10
- Wall DB curls: 4x8
- DB concentration curls: 4x8
- Hyperextensions: 4x10
- Crunches: 3x15
**Friday: Leg Day**
- Warm-up: BW lunges (2x10 each leg)
- BB back squats: 4x8 (increased weight)
- Hack squat: 4x8 (increased weight)
- Wide leg press: 4x8 (increased weight)
- Ham curls: 4x8 (increased weight)
- Quad extensions: 4x8 (increased weight)
- Standing calf raises: 4x10
- Hanging knee raises: 3x12
#### Weeks 13-18: Hypertrophy Phase
**Monday: Push Day**
- Warm-up: Front and side raises (2x15)
- Pec deck fly: 4x10 (moderate weight)
- HS incline press: 4x10 (moderate weight)
- DB shoulder press: 4x10 (moderate weight)
- BB Bench Press: 4x10 (moderate weight)
- Cable lateral raises: 4x12
- Cable rope tricep extension: 4x10
- Hanging knee raises: 4x15
- Crunches: 3x20
**Wednesday: Pull Day**
- Wide lat pull-down: 4x10 (moderate weight)
- HS lateral row: 4x10 (moderate weight)
- HS low row: 4x10 (moderate weight)
- Seated face pull: 4x12
- Incline DB Y raise: 4x12
- Wall DB curls: 4x10
- DB concentration curls: 4x10
- Hyperextensions: 4x12
- Crunches: 3x20
**Friday: Leg Day**
- Warm-up: BW lunges (2x15 each leg)
- BB back squats: 4x10 (moderate weight)
- Hack squat: 4x10 (moderate weight)
- Wide leg press: 4x10 (moderate weight)
- Ham curls: 4x10 (moderate weight)
- Quad extensions: 4x10 (moderate weight)
- Standing calf raises: 4x12
- Hanging knee raises: 4x15
#### Weeks 19-24: Advanced Strength and Hypertrophy Phase
**Monday: Push Day**
- Warm-up: Front and side raises (2x10)
- Pec deck fly: 4x8 (heavy weight)
- HS incline press: 4x8 (heavy weight)
- DB shoulder press: 4x8 (heavy weight)
- BB Bench Press: 4x8 (heavy weight)
- Cable lateral raises: 4x10
- Cable rope tricep extension: 4x8
- Hanging knee raises: 4x12
- Crunches: 4x15
**Wednesday: Pull Day**
- Wide lat pull-down: 4x8 (heavy weight)
- HS lateral row: 4x8 (heavy weight)
- HS low row: 4x8 (heavy weight)
- Seated face pull: 4x10
- Incline DB Y raise: 4x10
- Wall DB curls: 4x8
- DB concentration curls: 4x8
- Hyperextensions: 4x10
- Crunches: 4x15
**Friday: Leg Day**
- Warm-up: BW lunges (2x10 each leg)
- BB back squats: 4x8 (heavy weight)
- Hack squat: 4x8 (heavy weight)
- Wide leg press: 4x8 (heavy weight)
- Ham curls: 4x8 (heavy weight)
- Quad extensions: 4x8 (heavy weight)
- Standing calf raises: 4x10
- Hanging knee raises: 4x12