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: 2024-07-18
end: 2025-01-03
program_iterations: TODO
number_of_workouts: TODO

program_10

name: HYBRID-STRENGTH-HYPERTROPHY
splits: - Upper Body A - Lower Body A - Upper Body B - Lower Body B description:
    This program focuses on building both strength and muscle mass.
    Ideally, each week will include two upper body workouts
    and two lower body workouts.
    The program will incorporate both heavy compound lifts
    and higher-rep isolation exercises.
start: 2025-01-04
end: 2025-MM-DD
program_iterations: 12
number_of_workouts: 48