Build strength in four weeks #2

Intermediate 4 weeks 4x/week
article rating 4.8/5 135

Now that you have mastered the basic weight training exercises, you will increase the weight load to build muscle strength. You will also change the pace at which you do certain exercises. We have added variations to the exercises to avoid monotony. To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

You need to have Decathlon Coach application to launch this program !

Week 1 - How to do "slow-paced" exercises

For the "slow-paced" exercises, the passive phase is done while slowing down and the active phase is done in a burst.

  • 01. Learn the new pushing exercises workout (55 minutes)
  • 02. The new pulling exercises workout (60 minutes)
  • 03. Learn the new pushing exercises workout (55 minutes)
  • 04. The new pulling exercises workout (60 minutes)

Week 2 - Repeat the exercises of week 1 in "slow-paced" mode.

Pay attention to the pace of the exercises, which may surprise you.

  • 05. Repeat the pushing exercises workout (55 minutes)
  • 06. Repeat the pulling workout session (60 minutes)
  • 07. Repeat the pushing exercises workout (55 minutes)
  • 08. Repeat the pulling workout session (60 minutes)

Week 3 - Increase your strength and speed by repeating the same exercises you did in the previous weeks.

Work out at difference tempos to increase your strength, and test them to measure your progress.

  • 09. Repeat the pushing exercises workout (55 minutes)
  • 10. Repeat the pulling exercises workout (55 minutes)
  • 11. Repeat the pushing exercises workout (55 minutes)
  • 12. Repeat the pulling exercises workout (55 minutes)

Week 4 - Perfecting your basic exercises.

Quality before performance. We will increase the level of difficulty of the exercises; so it's time to take a look at your strong points and weak points.

  • 13. Perfecting the pushing exercises workout (59 minutes)
  • 14. Perfect the pulling exercises workout (55 minutes)
  • 15. Perfecting the pushing exercises workout (59 minutes)
  • 16. Perfect the pulling exercises workout (55 minutes)

Coach advice

"This plan should follow the "learn and master the basic weight training exercises" programme."
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code