Capacity Code: Week 4 Program
Week 4 Program
Important Notes :
The goal from last week is to either : add more weight or use the same weight and increase the reps. Once you reach the top end of the rep scheme, increase the weight.
Each set should be taken to failure.
If there isn’t a given rest, rest as long as you need.
When working towards a top set. Perform warm up sets of 5 building to the weight that you will use for the set.
A superset means you perform both movements back to back without resting between them!
Day 1: Upper Body
A: Incline Barbell Bench Press
Build to a heavy 8-12 reps (top set)
Rest 2:00
1x 10-15 @lighter than your top set
For both sets , select a weight that falls within the rep scheme and you fail before you reach the top of the rep range
B: Bent Over Barbell Row
1x8-12 @tough load (top set)
2x10-15 @lighter
C: Dumbbell Lateral Raises
3x12-20
Rest 90 seconds
Set 1 should be closer to 20 and reps should drop off each set
D: Super Set
10-15 barbell curls
+
10-15 rope tricep extensions
Rest 90 seconds
X3
Day 2 : Row AnThreshold
500 meter row
Rest 90 seconds
X7 sets
The goal for this week is to increase the time we’re spending with a higher intensity. Look to find a pace that is tough but sustainable. This should be near a 2k row pace
Day 3: Lower Body
A: Leg Press
3x12-20
Rest 90 seconds
Set 1 should be closer to 20 and reps should drop off each set
B: Lying Hamstring Curl
Build to a heavy 12-15 (top set)
Then
Perform 2 sets @the same weight (expect less reps)
Rest 90 seconds
C: Leg Extension Machine
3x12-20
Rest 90 seconds
Set 1 should be closer to 20 and reps should drop off each set
D: Dumbbell Romanian Deadlift
2x10-15 reps
Rest 2:00
1 second pause in the bottom of every rep
Day 4: Row Aerobic Threshold
Row 2,000 meters
Rest 3:00
X2 sets
This pace should be sustainable for around 5,000 meters. It’s tough but not gut wrenching. When you finish the workout, you should feel as if you could have done another set
Day 5: Upper Body
A: Lat Pull Down
Build to a heavy 8-12 reps (top set)
Rest 2:00
1x 10-15 @lighter than your top set
For both sets , select a weight that falls within the rep scheme and you fail before you reach the top of the rep range
B: DB Shoulder Press
Set 1: 12-15 reps
Set 2: 10-12 reps
Set 3: 8-10 reps
Rest 2:00
Increase load as reps decrease
C: Cable Chest Fly
3x12-20
Rest 90 seconds
Set 1 should be closer to 20 and reps should drop off each set
D: Super Set
12-20 cable curls
+
10-15 DB skull crushers
Rest 90 seconds
X3
Aim for the top end of the rep range on set 1 and expect reps to drop off each set
Day 6: Zone 2 Run
3-5 mile run at easy effort
Nice and controlled running here! Don’t run too fast!
There is no progression here, we’re using this day as a day to just move the body and feel good! Pick a distance that feels good!
If you have questions or want to work with Tommy personally, please email tommypomaticofitness@gmail.com