Phase IV

(Weeks 9-11)
This phase uses different exercises, reps, and loads than phase III. Rest 3 to 5 minutes between sets.



Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press 3 4/4/4 60% of 1RM
Flat BB Bench Press 3 3 90% 1RM
DB Incline Bench Press 2 6 85% 1RM
DB Tricep Extension 2 6-8 80% 1RM
BB Step Up 3 6 80% 1RM
DB Romanian Deadlift 2 8-10 70% 1RM
Lat Pulldown to Front 3 6 75% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises

Day 3

Exercise Sets Reps Intensity
DB Hang Clean + Lunge Press 3 6/6 50% 1RM
T-Bar Row 3 6 85% 1RM
1-Arm Bent Over Cable Row 2 8 75% 1RM
Concentration Curl 2 8 75% 1RM
BB Incline Bench Press 3 6 80% 1RM
DB Tricep Kickback 2 8 75% 1RM
DB 1-Leg Squat w/foot on bench 3 6 70% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises

Day 2

Exercise Sets Reps Intensity
BB Hang Snatch + Overhead Squat + Sots Press 3 4/4/4 50% 1RM
BB Deadlift 3 6 85% 1RM
DB Squat 2 8 75% 1RM
Standing Leg Curl 2 8-10 70% 1RM
Lat Pulldown Behind the Neck 3 6 80% 1RM
DB Kung Fu Curl 2 8 75% 1RM
DB Flat Bench Press w/ semi-supinated grip 3 6 70% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises

Phase III

(Weeks 5-8)
During this phase the push, pull, legs emphasis remains the same but new exercises are introduced and fewer reps are done. Rest 2-3 minutes between sets.
Day 1
Exercise Sets Reps Intensity
BB Power Shrug + Behind the Neck Push Press + Good Morning 3 4/4/4 50% 1RM
DB Decline Bench Press 3 6 85% 1RM
DB Pullover 2 8
BB Lying Triceps Extension 2 8-10
Leg Press 3 6
Stiff Leg Deadlift 2 8-10
Wide Grip Pull-up 3 6
Rotator Cuff Exercises 1 10
Ab Exercises

Day 3

Exercise Sets Reps Intensity
Squat and Press 3 6 50% 1RM
BB Bent Over Row 3 8 75% 1RM
1-Arm Lat Pulldown 2 8 75% 1RM
DB Hammer Curl 2 8 75% 1RM
BB Decline Bench Press 3 8 70% 1RM
Tricep Pressdown 2 8 70% 1RM
DB Front Lunge 3 8 65% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises

Day 2

Exercise Sets Reps Intensity
DB Hang Snatch + Overhead Squat 3 6/6 50% 1RM
BB Back Squat 3 8 75% 1RM
BB Side Lunge 2 8 75% 1RM
Lying Leg Curl 2 8-10 75% 1RM
Seated Low Cable Row 3 8 70% 1RM
BB Biceps Curl 2 8 70% 1RM
DB Flat Bench Press 3 8 65% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises

Phase II

(Weeks 3-4)
Phase II uses the same exercises as phase I but different numbers of reps and heavier loads. The three days have the same push, pull, or leg emphasis. Rest 1-2 minutes between sets.




Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press 3 4/4/4 50% of 1RM
Flat BB Bench Press 3 8 75% 1RM
DB Incline Bench Press 2 8 75% 1RM
DB Tricep Extension 2 8 75% 1RM
BB Step Up 3 8 70% 1RM
DB Romanian Deadlift 2 8-10 65% 1RM
Lat Pulldown to Front 3 8 65% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises

Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press 3 4/4/4 50% of 1RM
Flat BB Bench Press 3 10 70% 1RM
DB Incline Bench Press 2 10 70% 1RM
DB Tricep Extension 2 10 70% 1RM
BB Step Up 3 10 65% 1RM
DB Romanian Deadlift 2 8-10 65% 1RM
Lat Pulldown to Front 3 10 60% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises

Day 2
Exercise Sets Reps Intensity
DB Hang Snatch + Overhead Squat 3 6/6 50% 1RM
BB Back Squat 3 10 70% 1RM
BB Side Lunge 2 10 70% 1RM
Lying Leg Curl 2 8-10 65% 1RM
Seated Low Cable Row 3 10 65% 1RM
BB Biceps Curl 2 10 65% 1RM
DB Flat Bench Press 3 10 60% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises

Day 3
Exercise Sets Reps Intensity
Squat and Press 3 6 50% 1RM
BB Bent Over Row 3 10 70% 1RM
1-Arm Lat Pulldown 2 10 70% 1RM
DB Hammer Curl 2 10 65% 1RM
BB Decline Bench Press 3 10 65% 1RM
Tricep Pressdown 2 10 65% 1RM
DB Front Lunge 3 10 60% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises

karate

This is a 12-week program leading up to a tournament. The tournament takes place on week 13.

Phase I (Weeks 1-2)
During this phase do three workouts per week. Although the entire body is worked in every workout, each day has a different emphasis. Day 1 focuses on the upper body pushing muscles, day 2 on the legs, and day 3 on the upper body pulling muscles. Exercises listed together are combination exercises. For example, BB High Pull + Clean + Push Press at 4/4/4 reps means do 4 reps of high pull then 4 reps of clean then 4 reps of push press. The load on combination lifts will be determined by the weakest lift. Rest 1-2 min between sets.