Improving your weight training skills in 4 weeks #3

Intermediate 4 weeks 3x/week
article rating 4.7/5 66

The 4 basic exercises are:
the squat, the horizontal and vertical press, the horizontal and vertical row, and hip exercises.

In this exercise programme you will learn to position yourself correctly in order to perform the exercises pain-free and as effectively as possible.

It will also increase your strength and build your self-confidence as the weeks go by.

To perform the exercises in this programme correctly, clear a floor space of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout programme lasts 12 weeks, divided into 3 cycles of 4 weeks each.
You will do 3 sessions a week.

Good luck!

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

Week 1 - Vary your pace for greater effectiveness.

Stick to the pace indicated for each exercise while taking care to use proper technique.

  • 01. Intro to the new pushing exercises workout (58 minutes)
  • 02. Intro to the new pulling exercises (64 minutes)
  • 03. Intro to the new agonist/antagonist workout (77 minutes)

Week 2 - Varying the tempo of the exercises.

Be sure to focus on contracting your muscles during the different phases of each exercise.

  • 04. Repeating the new pushing exercises workout (58 minutes)
  • 05. Repeating the new pulling exercises workout (64 minutes)
  • 06. Repeating the new agonist/antagonist workout (78 minutes)

Week 3 - You can vary your pace within a single set for a more complete workout.

Stick to the times for each exercise while taking care to use proper technique.

  • 07. Building up the new pushing exercises workout (59 minutes)
  • 08. Building up the new pulling exercises workout (62 minutes)
  • 09. Building up the new agonist/antagonist workout (81 minutes)

Week 4 - Final week of the programme.

Apply all of the exercises you learned and pointers received, and give it your best during this final week!

  • 10. Developing the new pushing exercises workout (59 minutes)
  • 11. Developing the new pulling exercises workout (67 minutes)
  • 12. Developing the new agonist/antagonist workout (81 minutes)

Coach advice

"This programme is designed to teach you how to do the exercises correctly. The priority is technique over performance. Take the time to correctly repeat the exercises the coaches perform in the videos. Master these and by the end of the programme you'll be a pro!"
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