WILL DODDS METHOD 4 DAYS

A simple strength program. It should be used with at least 2 active recovery days of cardio, or more hypertrophy volume for your weakpoints. 

Can also be run alone training 4x per week. 

Was designed as late stage PCL/ACL rehab

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Meadow Row

Seated Overhead Press (Dumbbell)

Overhead Tricep Extension (Cable)

UPPER 1

Squat (Barbell)

Leg Extension

Leg Press

Seated Calf Raise

LOWER 1

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Good Morning

LOWER 2

Military Press (Barbell)

Bent Over Row (Dumbbell)

Lat Pulldown

Spider Curl

UPPER 2

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