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AllPro Workout

AllPro Workout

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AllPro Workout

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Su AllPro Workout

The AllPro Workout App lets you track your routine progress by logging in each workout day. It will show you the next workout that you need to do, including the sets, reps and weight to use on every exercise.
The AllPro Workout consists of 3 workouts per week on non consecutive days. You will do 7 exercises per workout day. 3 workout days per week. 5 workout weeks per cycle.
- 1st workout of the week is the Heavy Workout.
- 2nd workout of the week is the Medium Workout, use 10% less weight.
- 3rd workout of the week is the Light Workout, use 20% less weight.
Exercises
1. Squat
2. Bench Press
3. Bent-Over Rows
4. Overhead Barbell Presses
5. Stiff-Legged Deadlifts
6. Barbell Curls
7. Calf Raises
Sets
You will do 4 sets (2 warm up sets and 2 work sets) for exercises 1-3 and 2 work sets for exercises 4-7.
- 1 warm up set with 1/4 of work set weight
- 1 warm up set with 1/2 of work set weight
- 2 work sets with full work set weight
Cycles
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on an exercise on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight for that exercise.