Hefty Week Program

A hefty week includes a program that lasts a week and can be reused each week.

- the lower the the reps the heavier the weight
- rep ranges range from (2-20)
- includes "activation" before you start workout
- mixed movements
- any movements that are unfamiliar with search on YouTube

STAY HEFTY

(example day)

Exercise Reps/Sets Sets
| Flat bench press BB | 10,8,6,4,2 (5,5,5,5) | 5 then 4 (hevaiest weight or close to) |
| Shoulder press BB (seated or standing) | 12,8,6,4,4 |
| Dips (WT on lower rep) SS/Medball slam | 20,10,10,20 (SS/8+8),(8+8), (8+8) |

"𝖙𝖍𝖎𝖘 𝖎𝖘 𝖙𝖔 𝖌𝖔 𝖊𝖛𝖊𝖓 𝖋𝖚𝖗𝖙𝖍𝖊𝖗 𝖇𝖊𝖞𝖔𝖓𝖉"


The designer of this program is excluded from any limitations of liability, including but not limited to losses, damages, or injuries resulting from the information contained within this program. It is highly recommended that this program is completed under personal training supervision.