Thursday 20 January 2022

Workout Plan: Test Week Day 4

Objective: Assess your fitness level by testing your max unbroken strict pull-ups and 1-rep max (1RM) deadlift.

Duration: Approx. 60 minutes per session

Equipment needed:

  • Pull-up bar
  • Deadlift setup (barbell and appropriate weights)

Test Week Day 4 Warm-up (Approx. 10-15 minutes) Perform a general warm-up that includes light aerobic activity (e.g., jogging or cycling) for 5-10 minutes, followed by dynamic stretching exercises targeting your upper back, arms, shoulders, and lower back.

Part A: Max Strict Pull-ups

Measure: Repetitions Maximum number of unbroken Strict Pull-ups

  1. Approach the pull-up bar and grip it with your palms facing away from your body.
  2. Begin by hanging from the bar with your arms fully extended.
  3. Pull yourself up, aiming to bring your chin above the bar while maintaining strict form (no kipping or swinging).
  4. Lower yourself back to the hanging position with control.
  5. Continue performing strict pull-ups until you can no longer maintain proper form or complete a repetition.
  6. Record the total number of unbroken strict pull-ups you completed.
  • Rest for 5-10 minutes before moving on to Part A.

Part B: 1RM Deadlift

Measure: For Weight

  1. Begin with a warm-up set of deadlifts using a light weight for 10-12 reps to engage your lower body and lower back muscles.
  2. Gradually increase the weight with each set, decreasing the number of reps as you approach your current 1RM.
  3. Attempt your new 1RM by lifting the heaviest weight you can manage for one repetition with proper form.
  4. If successful, increase the weight and attempt another 1RM. If unsuccessful, rest for a few minutes before attempting the same weight again.
  5. Record your highest successful 1RM deadlift.


(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your upper back, arms, shoulders, and lower back, as these are the primary muscle groups targeted in this workout.

Muscle Groups

The Test Week Day 4 workout targets the following muscle groups:

  1. Warm-up: The warm-up focuses on engaging the cardiovascular system and warming up the full body, with an emphasis on the upper back, arms, shoulders, and lower back, while also incorporating various stretches.
  2. Part A: Max Strict Pull-ups:
    • The strict pull-up primarily targets the muscles of the upper back, specifically the latissimus dorsi, and to a lesser extent, the biceps, forearms, and the muscles of the shoulder girdle. The core muscles are also engaged for stability during the exercise.
  3. Part B: 1RM Deadlift:
    • The deadlift is a compound exercise that targets several muscle groups, with a primary focus on the posterior chain. This includes the lower back (erector spinae), glutes, hamstrings, and to a lesser extent, the quadriceps. Additionally, the exercise works the upper back, traps, forearms, and grip strength, as well as the core muscles for stability.

In summary, the Test Week Day 4 workout primarily focuses on the upper back, arms, shoulders, lower back, and the muscles of the posterior chain. This assessment tests your upper body strength through the max unbroken strict pull-ups and overall strength through the 1RM deadlift exercise.

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