Workout Programs

program_1

name: 4-SPLIT
splits: [legs, chest, back_and_biceps, shoulder_and_abs]
description:
    Focus on strength.
    Heavy sets of 2-8 reps for key exercises
    (deadlift, squat, benchpress, seated_row)
start: 2021-12-11
end: 2022-03-19
program_iterations: 10
number_of_workouts: 40

program_2

name: PPL
splits: [push, pull, legs]
description:
    Focus on strength.
    Heavy sets of 2-8 reps for key exercises
    (deadlift, squat, benchpress, seated_row)
start: 2022-03-26
end: 2022-06-27

program_3

name: GVT
splits: [back_and_chest, legs_and_abs, shoulders_and_arms]
description:
    German Volume Training.
    Focus on volume and intensity.
    10 Moderate sets of 10 reps for key exercises (supersets).
    (deadlift, squat, benchpress, seated_row)
    with 90 seconds rest between sets.
start: 2022-07-01
end: 2022-09-23
program_iterations: 10
number_of_workouts: 30

program_4

name: NFP
splits: [full_body_1, full_body_2, full_body_3, full_body_4, full_body_5]
description:
    Norwegian Frequency Project
    Focus on standard programs performed multiple times per week.
    Learn new exercises and get better at exercises seldomly performed.
    Increase focus on core-strength, posture, mobility and cardio.
    Include:
    front-squat, bulgarian-split-squat, sumo-deadlift, standing-calf-raise,
    hammer-curl, pronated-ez-curl, skull-crusher, forearm-cable-supination,
    chinup, incline-db-press
start: 2022-10-01
end: 2022-11-04
program_iterations: 10
number_of_workouts: 30

program_5

name: PPL
splits: [push, pull, legs]
description:
    Focus on strength.
    Heavy sets of 2-8 reps for key exercises
    (deadlift, squat, benchpress, seated_row)
start: 2023-01-07
end: 2023-05-25
program_iterations: 5
number_of_workouts: 15

program_6

name: FULL-BODY
splits: [full_body]
description:
    Standard full-body program.
start: 2023-06-11
end: 2023-09-21
program_iterations: 15
number_of_workouts: 15

program_7

name: PPL
splits: [push, pull, legs]
description:
    similar as program_5
start: 2023-09-25
end: 2024-02-25
program_iterations: 5
number_of_workouts: x

program_8

name: PPL
splits: [push, pull, legs]
description:
    similar as program_5
start: 2024-03-03
end: 2024-07-17
program_iterations: 9
number_of_workouts: 27

program_9

name: 4-SPLIT
splits: [legs, chest, back, shoulder_arm_core_abs_calf]
description:
    Focus on strength.
    Heavy sets of 2-8 reps for key exercises
    (deadlift, squat, benchpress, seated_row)
start: 2024-07-DD
end: 2024-MM-DD
program_iterations: TODO
number_of_workouts: TODO