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Full Doby Routine

The document outlines a two week workout program that alternates between workout A and B each session. It provides details on exercises, sets, reps and rest periods for each workout. It also provides notes on progressively increasing weights and deloading if plateaus occur.

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Victor Campusano sosa
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32 views2 pages

Full Doby Routine

The document outlines a two week workout program that alternates between workout A and B each session. It provides details on exercises, sets, reps and rest periods for each workout. It also provides notes on progressively increasing weights and deloading if plateaus occur.

Uploaded by

Victor Campusano sosa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week 1

Monday: workout A
Tuesday: Workout B
Wednesday: Workout A
Friday: Workout B
Week 2
Monday: workout A
Tuesday: Workout B
Wednesday: Workout A
Friday: Workout B
Then repeat.
Note: You can start this program doing 5x5, but you will need to switch to 3x5
soon enough as 5x5 is going to become too much.
Workout A:
Squats, 3 sets, 5 reps.
Bench, 3 sets, 5 reps
Weighted chin-up, 3 sets, 5 reps
Curl con barra, 3 sets, 5 reps
Abdominals
Exercise of your choice

Workout B:
Squats, 3 sets, 5 reps
OHP, 3 sets, 5 reps
Deadlift, 3 set, 5 reps.
Chin-up 3 sets 5 reps
Abdominals
Exercise of your choice

Note: The weight used for the sets is static, meaning if you do 60 kg in set 1, you
will do 60 kg in set 2 and 3. Rest time between sets is 1 minute 30 seconds.

ad 2.5 lb to each side of the bar every session (only ad 1.25lb to chinup).
(increment by 5 lb)

Note: If you fail an exercise 2 sessions in a row, drop the weight by 10% and build
it back up 1.25 kg intervals again. By doing this you should continuously break
through plateaus. If you fail to get past a weight after resetting the weight twice,
take a weeklong deload of lifting about 50% of the weight you normally lift.
Phase 1
1. Get to 10-12% BF while achieving significant progressive overload
Actions
1. Eat in small calorie deficit
2. Train (follow the training below)

Phase 2
1. Build muscle while stain lean
Actions
3. Slight calory surples (100-200)
4. Train (follow the training below)
Phase 3
1. Reveal your hottesness
Actions
2. Slight calory deficit

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