TFGG LIFT - Track - Google Sheets

	A	C	D	E	F	G
1	TFGG LIFT Program - Track
2
3	LEGS & GLUTES
4
5	BLOCK 1
6	WEEK 1 & 2	Week 1	Week 1	Week 2	Week 2	Notes:
7	Warm Up & Movement Prep
8	Exercise:	Reps:	Weight:	Reps:	Weight:
9
10	Superset no. 1: 3x sets
11	A. Back Squats	12		12
12	B. Barbell Hip Thrusts	12		12
13	60 seconds rest b/w sets
14
15	Superset no. 2: 3x sets
16	A. Deadlifts	12		12
17	B. Reverse Barbell Lunges	10/leg		10/leg		*alternating legs for each rep
18	60 seconds rest b/w sets
19
20	Circuit no. 1: 2x sets
21	A. Lateral Band Walk	20/direction		20/direction
22	B. Jump Lunges	15/leg		15/leg
23	C. Heavy Donkey Kicks	20/leg		20/leg
24	minimal rest b/w sets
25
26	BLOCK 2
27	WEEK 3 & 4	Week 3	Week 3	Week 4	Week 4	Notes:
28	Warm Up & Movement Prep
29	Exercise:	Reps:	Weight:	Reps:	Weight:
30
31	Superset no. 1: 4x sets
32	A. Banded Back Squat	12/10/8/6		12/10/8/6
33	B. Banded Barbell Hip Thrust	12		12
34	60 seconds rest b/w sets
35
36	Superset no. 2: 3x sets
37	A. Sumo Deadlifts	10		10
38	B. Reverse Barbell Lunges	12/leg		12/leg		*all reps on one leg before switching
39	60 seconds rest b/w sets
40
41	Circuit no. 3: 2x sets
42	A. Hamstring Curl to Bridge	20/leg		20/leg
43	B. Banded Walk to Jump Squat	20 steps		20 steps		*for every 3 steps, do 1 jump squat
44	C. Banded Golden Arches	20		20
45	Minimal rest b/w sets
46	BLOCK 3
47	WEEK 5 & 6	Week 5	Week 5	Week 6	Week 6	Notes:
48	Warm Up & Movement Prep
49	Exercise:	Reps:	Weight:	Reps:	Weight:
50
51	Superset no. 1: 4x sets
52	A. Banded Back Squat w/ Pulse	8		8
53	B. Box Jumps x 15	15		15
54	60 seconds rest b/w sets
55
56	Superset no. 2: 3x sets
57	A. Sumo Deadlifts	10		10
58	B. Rev. Barbell Curtsy Lunges	12/leg		12/leg
59	60 seconds rest b/w sets
60
61	Circuit no. 3: 2x sets
62	A. Weighted Jump Lunges	12/leg		12/leg
63	B. Banded Walk w/ Pulse Out	10/direction		10/direction
64	C. Single-leg Hip Thrusts	15/leg		15/leg
65	minimal rest b/w sets
66
67	BLOCK 4
68	WEEK 7 & 8	Week 7	Week 7	Week 8	Week 8	Notes:
69	Warm Up & Movement Prep
70	Exercise:	Reps:	Weight:	Reps:	Weight:
71
72	Superset no. 1: 4x sets
73	A. Banded Back Squat	8		8
74	B. Band & Weight Jump Squats	20		20
75	60 seconds rest b/w sets
76
77	Superset no. 2: 3x sets
78	A. Deadlifts	10		10
79	B. BB Thrust + Iso Hold	12 + 30 sec hold		12 + 30 sec hold
80	60 seconds rest b/w sets
81
82	Superset no. 3: 3x sets
83	A. Elevated SS + El. SS Hold	12 + 30 sec hold		12 + 30 sec hold		SS = Split Squat
84	B. Single-leg Hamstring Curls	8		8
85	45 sec rest b/w sets
86
87	BLOCK 5
88	WEEK 9 & 10	Week 9	Week 9	Week 10	Week 10	Notes:
89	Warm Up & Movement Prep
90	Exercise:	Reps:	Weight:	Reps:	Weight:
91
92	5 sets
93	Barbell Back Squats	8		8
94	60 seconds rest b/w sets
95
96	Circuit no 1: 3x sets
97	A. Sumo Deadlifts	10		10
98	B. Weighted Sumo Squat Hold	60 seconds		60 seconds
99	C. Double Banded Lateral Walk	15/direction		15/direction
100	60 seconds rest b/w sets