Phase 4 Level 1
4 Week Beginner Max Strength Program
Phase 4 Level 1 Maximal Strength Program by Semper Fitness Objective: Achieve maximal strength by lifting heavier weights with lower repetitions to stimulate muscle growth and increase overall Strength. Program Structure - Duration: 4 weeks - Frequency: 3 sessions per week - Focus: Maximal strength development through high-intensity, low-volume training Key Components- 1. Exercise Selection - Targeted compound movements such as squats, deadlifts, bench presses, and rows - Accessory exercises to support main lifts and ensure balanced muscle development 2. Intensity and Volume - Sets and Reps: 4 sets of 1-5 reps per exercise - Rest Periods: 3-4 minutes between sets for full recovery - Load: Heavy weights, ideally 85-100% of your one-rep max 3. Tempo and Execution - Tempo: Explosive lifting (X,0,X), emphasizing fast, controlled concentric (lifting) and eccentric (lowering) phases - Form: Strict form is critical to maximize effectiveness and prevent injury 4. Progression - Gradual increase in weight to ensure continuous strength gains - Periodic assessment of one-rep max to adjust training loads appropriately 5. Warm-Up and Cool-Down - Warm-Up: Dynamic stretching and activation exercises to prepare muscles for high-intensity lifting - Cool-Down: Static stretching to enhance recovery and flexibility 6. Safety Considerations - Use a spotter or safety equipment, especially for heavy compound lifts - Prioritize recovery and listen to your body to avoid overtraining Program Benefits- - Strength Enhancement: Significant gains in maximal strength across all major muscle groups - Power Development: Improved ability to generate force quickly, enhancing overall athletic performance - Muscle Growth: Stimulation of muscle fibers through heavy lifting leads to increased muscle density and size - Discipline and Focus: Rigorous training structure enhances mental resilience and dedication to fitness goals This Phase 4 Level 1 Maximal Strength Program is ideal for those ready to push their limits and achieve new levels of strength. By adhering to this structured approach, you’ll build a solid foundation of maximal strength and set the stage for continued progress in your fitness journey with Semper Fitness.
$100.00
$80.00 With Code
Phase 4 Level 2
4 Week Expearenced Max Strength Program
Achieve maximal strength by lifting heavier weights with lower repetitions to stimulate muscle growth and increase overall strength, structured with a focus on upper body, lower body, and full-body workout days. Program Structure - Duration: 4 weeks - Frequency: 3 sessions per week - Focus: - Heavy Upper Body Day: Operate between 65%-100% of 1 rep max - Heavy Lower Body Day: Operate between 65%-100% of 1 rep max - Full Body Form Day: Operate between 65%-85% of 1 rep max Key Components- 1. Exercise Selection - Heavy Upper Body Day: Targeted compound movements for the upper body like bench presses, rows, overhead presses - Heavy Lower Body Day: Compound movements for the lower body such as squats, deadlifts, lunges - Full Body Form Day: Focus on form and technique with lighter weights, incorporating full-body movements 2. Intensity and Volume - Heavy Days: 4 sets of 1-5 reps per exercise - Light (Form Focused) Day: 4 sets of 6-10 reps per exercise - Rest Periods: 3-4 minutes between sets on heavy days for full recovery - Load: Adjust weight based on the prescribed percentage of 1 rep max for each day 3. Tempo and Execution - Heavy Days: Follow the X,0,X tempo for explosive lifting - Full Body Form Day: Emphasize proper form and technique over weight lifted 4. Progression - Gradually increase weight on heavy days based on strength improvements - Focus on perfecting form and technique on the full-body form day 5. Warm-Up and Cool-Down - Warm-Up: Tailored dynamic stretches and activation exercises for specific muscle groups on each workout day - Cool-Down: Incorporate static stretching to aid in recovery and flexibility 6. Safety Considerations - Ensure safety equipment and proper form on heavy lifting days - Listen to your body and adjust intensity as needed to prevent overtraining Program Benefits- - Enhanced Upper and Lower Body Strength: Significant gains in strength for both upper and lower body muscle groups - Improved Form and Technique: Full-body form day helps perfect lifting techniques - Balanced Strength Development: Targeted upper and lower body workouts for a well-rounded strength program This Phase 4 Level 2 Maximal Strength Program with designated upper body, lower body, and full-body form days offers a structured approach to maximize strength gains and ensure proper form and technique throughout your fitness journey with Semper Fitness.
$100.00
$80.00 With Code
Phase 4 Level 3
5 Week Advanced Max Strength Program
This advanced 4-week Max Strength Program is designed for lifters who have completed Levels 1-3 and Phases 1-3 of the Semper Fitness Body Recomposition Program. The program targets advanced lifters aiming to push their strength limits, improve lifting technique, and enhance overall muscular performance. The structure includes three days of training each week: a Max Effort Day, a Form Day, and an Accessory Day. The program culminates in a testing week to assess strength gains. Program Structure: Week 1: Assessment - Day 1: Max Effort - Determine 1 Rep Max (1RM) for primary lifts. - Day 2: Form Day - Technique and form focus using 65%-85% of 1RM. - Day 3: Accessory Day - Supporting exercises using 65%-85% of 1RM. Weeks 2-4: Training - Day 1: Max Effort Day - Focus: Maximal strength with the introduction of bands for accommodating resistance. - Sets/Reps: 4-6 sets using 65%-100% of 1RM. - Example Exercises: Squats, Deadlifts, Bench Press with bands. - Day 2: Form Day - Focus: Perfecting technique and reinforcing proper form. - Sets/Reps: 4-5 sets using 65%-85% of 1RM. - Example Exercises: Squats, Deadlifts, Bench Press without bands. - Day 3: Accessory Day - Focus: Strengthening supporting muscle groups to aid primary lifts. - Sets/Reps: 4-5 sets using 65%-85% of 1RM. - Example Exercises: Skull Crushers, Nordic Curls, Overhead Press. Week 5: Testing - Day 1: One Rep Max Testing - Focus: Re-assess 1RM for primary lifts to measure strength progress. - Example Exercises: Squats, Deadlifts, Bench Press. This comprehensive Max Strength Program is designed to push your limits, enhance your lifting skills, and track your progress with structured assessments and progressive overload. Whether you're looking to increase your maximal strength or refine your technique, this program provides the tools and structure needed to achieve your goals.