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7/31/2019 Beginner Blast Off Workout Sheets http://slidepdf.com/reader/full/beginner-blast-off-workout-sheets 1/7  Week 1 Week 2 Week 3 Week 4 1) Squat Sets: 3 Reps: 5 Rest: 120 Note: -------------------- -------------------- ------------------- ------------------- ------------------- ------------------- ------------------ ------------------ 2) Bench Press Sets: 3 Reps: 5 Rest:120 Note: -------------------- -------------------- ------------------- ------------------- ------------------- ------------------- ------------------ ------------------ 3) Dead Lift Sets: 3 Reps: 5 Rest: 120 Note: -------------------- -------------------- ------------------- ------------------- ------------------- ------------------- ------------------ ------------------ Note: Print out three copies of this sheet since all three days during Phase 1 are the same. Always write record your workouts in the following manner: weight x reps. So if you do 100 pounds for six reps, you would write 100x6. Your goal next week would be to improve upon that performance. ame: Beginner Blast Off- Phase 1 Day:

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Page 1: Beginner Blast Off Workout Sheets

7/31/2019 Beginner Blast Off Workout Sheets

http://slidepdf.com/reader/full/beginner-blast-off-workout-sheets 1/7

 

Week 1 Week 2 Week 3 Week 4

1) SquatSets: 3 Reps: 5 Rest: 120 Note:

--------------------

--------------------

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2) Bench PressSets: 3Reps: 5Rest:120Note:

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------------------

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3) Dead LiftSets: 3Reps: 5Rest: 120Note:

--------------------

--------------------

-------------------

-------------------

-------------------

-------------------

------------------

------------------

Note: Print out three copies of this sheet since all three days during Phase 1 are the same. Always writerecord your workouts in the following manner: weight x reps. So if you do 100 pounds for six reps, you

would write 100x6. Your goal next week would be to improve upon that performance.

ame: Beginner Blast Off- Phase 1

Day:

Page 2: Beginner Blast Off Workout Sheets

7/31/2019 Beginner Blast Off Workout Sheets

http://slidepdf.com/reader/full/beginner-blast-off-workout-sheets 2/7

 

Week 1 Week 2 Week 3 Week 4

1) Hang Clean and PressSets: 5 Reps:5 Rest: 120 Note:

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2) SquatSets: 5Reps: 5Rest:120Note:

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ame: Beginner Blast Off- Phase 2

Day: 1

Page 3: Beginner Blast Off Workout Sheets

7/31/2019 Beginner Blast Off Workout Sheets

http://slidepdf.com/reader/full/beginner-blast-off-workout-sheets 3/7

 

Week 1 Week 2 Week 3 Week 4

1) Dead LiftSets: 5 Reps:5 Rest: 120 Note:

--------------------

--------------------

-------------------

------------------- 

-------------------

------------------- 

------------------

------------------ 

2) Bench PressSets: 5Reps: 5Rest:Note:

--------------------

--------------------

-------------------

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-------------------

-------------------

------------------

------------------

ame: Beginner Blast Off- Phase 2

Day: 2

Page 4: Beginner Blast Off Workout Sheets

7/31/2019 Beginner Blast Off Workout Sheets

http://slidepdf.com/reader/full/beginner-blast-off-workout-sheets 4/7

 Week 1 Week 2 Week 3 Week 4

1) SquatSets: 4 Reps:6 Rest: 120 Note:

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2a) Chin UpSets: 4Reps: 6Rest:90Note:

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2b) Military PressSets: 4Reps: 6Rest:90Note:

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ame: Beginner Blast Off- Phase 3

Day: 1

Page 5: Beginner Blast Off Workout Sheets

7/31/2019 Beginner Blast Off Workout Sheets

http://slidepdf.com/reader/full/beginner-blast-off-workout-sheets 5/7

Page 6: Beginner Blast Off Workout Sheets

7/31/2019 Beginner Blast Off Workout Sheets

http://slidepdf.com/reader/full/beginner-blast-off-workout-sheets 6/7

 

Week 1 Week 2 Week 3 Week 4

1) SquatSets: 3 Reps:10 Rest: 150 - 180 Note:

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2a) Parallel Grip Chin UpSets: 3Reps: 10Rest: 120

Note:

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2b) Parallel Bar DipSets:3Reps: 10Rest: 120Note:

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ame: Beginner Blast Off- Phase 4

Day: 1

Page 7: Beginner Blast Off Workout Sheets

7/31/2019 Beginner Blast Off Workout Sheets

http://slidepdf.com/reader/full/beginner-blast-off-workout-sheets 7/7

 

Week 1 Week 2 Week 3 Week 4

1) Dead LiftSets: 4 Reps:6 Rest: 150 Note:

--------------------

--------------------

-------------------

------------------- 

-------------------

------------------- 

------------------

------------------ 

2) Hang Clean and PressSets: 4Reps: 6Rest:120Note:

--------------------

--------------------

-------------------

-------------------

-------------------

-------------------

------------------

------------------

3) Bench PressSets:4Reps: 6Rest: 120Note:

--------------------

--------------------

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ame: Beginner Blast Off- Phase 4

Day: 2


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