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Triphasic Isometric

This document contains a series of strength training routines organized by week. Each routine includes multiple exercises performed across sets and repetitions. Tempo, rest periods, and load percentages are prescribed for many of the exercises. The routines focus on lower body exercises like squats, hip thrusts, and hamstring work, as well as upper body pushing, pulling, and shoulder exercises like rows, presses, and shoulder shockers. Accessory exercises targeting biceps, core, and grip are also included. The workouts are structured to progressively increase load and challenge over three weeks.

Uploaded by

BJ
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
152 views

Triphasic Isometric

This document contains a series of strength training routines organized by week. Each routine includes multiple exercises performed across sets and repetitions. Tempo, rest periods, and load percentages are prescribed for many of the exercises. The routines focus on lower body exercises like squats, hip thrusts, and hamstring work, as well as upper body pushing, pulling, and shoulder exercises like rows, presses, and shoulder shockers. Accessory exercises targeting biceps, core, and grip are also included. The workouts are structured to progressively increase load and challenge over three weeks.

Uploaded by

BJ
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Half-Kneeling Starts x8

A1)

A2)

Barbell Bulgarian Split Squats


235 Max
Week
1
2
3
Wall Ankle Mobilizations 3x10/Side

B)

1-Leg Hip Thrusts

Sets
4
4
4

2/leg
2/leg
2/leg

Week
1
2
3

Sets
3
3
3

8/Leg
8/Leg
8/Leg

Week
1
2
3

Sets
3
3
3

C2)

Prone Hip Flexor Iso


Sets
3
3
3

6/Leg
6/Leg
6/Leg

D)

Week
1
2
3
Tall Kneeling Cable Lift
Week
1
2
3

Sets
3
3
3

8/side
8/side
8/side

C1)

Reps

Reps

Rest

Rest

Nordic Ham Curl

Iso-Deadlift 2x10s per Side

Reps

Rest

30-35s
30-35s
30-35s

Reps

Reps

Rest

Rest

Tempo
03X0
03X0
03X0

Set 1

Set 2

Set 3

Set 4

Tempo
00X1
00X1
00X1

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo
04X0
04X0
04X0

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

82.5%
85%
87.5%

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

SW Half Kneeling Starts x8


A)

B)

C1)

C2)

D)

Snatch Grip DLs


Week
1
2
3

Sets
5
5
5

Reps

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
3
3
3

Reps

Rest

1
1
1

Hip Thrusts
Rest

5
5
5

Eccentric Hamstring Slides


Rest

8
8
8

Palloff Press

ISO Ball Groin Squeeze 3x10s

10
10
10

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo
00X1
00X1
00X1

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Double Broad Jumps x8


A1)

A2)

Barbell Bulgarian Split Squats


235 Max
Week
1
2
3
Wall Ankle Mobilizations 3x10/Side

B)

Eccentric Hamstring Slides

C1)

C2)

D)

Sets
4
4
4

Reps

Rest

3/leg
3/leg
3/leg

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
2
2
2

Reps

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
3
3
3

Reps

Rest

8
8
8

Hip Thrusts
Rest

20
20
20

Supine Hip Flexor Cable Pulls


Rest

10
10
10

Reverse Crunch

Iso-Deadlift 2x10s per Side

10
10
10

Rest

Tempo
03X0
03X0
03X0

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

70%
72.5%
75%

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

A1)

A2)

B1)

B2)

C)

D)

Bench Press
Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
4
4
3

Reps

8
8
8

Rest
60s
60s
60s

Week
1
2
3

Sets
4
4
4

Reps

Rest

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
3
3
3

2
2
2

Rest
90s
90s
90s

DB Rows

Face Pulls

10
10
10

DB Floor Press
Rest

8
8
8

1-Arm Farmer Carry


Rest

15yds/side
15yds/side
15yds/side

Thick Grip BB Curl


Reps

10
10
10

Rest

Tempo
03X0
03X0
03X0

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

A)

Chin-Ups
Sets
4
4
4

Reps

B1)

Week
1
2
3
DB Incline Bench Press
Week
1
2
3

Sets
4
4
4

Reps

B2)

Seated Rows
Sets
3
3
3

Reps

C1)

Week
1
2
3
Foley Shoulder Shocker
Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
3
3
3

Reps

D)

E)

Rest

5
5
5

Rest

6
6
6

Rest

10
10
10

Rest

8
8
8

1 Arm DB Carry

Band Pull Aparts x100

15yds
15yds
15yds

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

A)

Bench Press
Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
4
4
4

Reps

Week
1
2
3

Sets
5
5
5

Reps

C2)

DB Floor Press
Sets
4
4
4

Reps

D1)

Week
1
2
3
Foley Shoulder Shocker
Week
1
2
3

Sets
3
3
3

Reps

Week
1
2
3

Sets
3
3
3

Reps

B)

C1)

D2)

Rest

3
3
3

DB Rows
Rest

10
10
10

Face Pulls
Rest

12
12
12

Rest

12
12
12

Rest

8
8
8

Reverse Crunch

8
8
8

Rest

Tempo
03X0
03X0
03X0

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

75%
77.5%

80%

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

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