KATE-LEMERE

The Four Percent Exercise Library

If you’re looking to change your body composition, and grow muscle, the below is my go-to exercise library of strength-building drills. If you’re participating in The Four Percent Workout Templates, you can use any of these drills to piece together your workout puzzle.

A few caveats on this exercise library, because you know I’ve got ’em!!

  • At this time, I’m unable to provide video, written, or visual demos. I hope there comes a time where I have the bandwidth to produce content at that volume, but for now, this complimentary content is the best I can do. Any Google inquiry or YouTube search will provide examples to get you on your way
  • The below is not an EXHAUSTIVE list, of course, there are other exercises you can do, but IMO, these are the most efficient
  • Any of these drills:
    • Can be performed with a variety of equipment (unless explicitly stated)
      • Dumbbells
      • Barbells
      • Cables
      • Free motion equipment
      • Benches
      • Band systems
      • Glute loops or booty bands
    • Are made more challenging with an emphasis of rep, isolation, tempo, or elevation/deficit, rest-pause sets, drop sets, or periodization
    • Can be modified by de-loading, or using bodyweight, or performed alternating sides
    • Should be executed over time AND progressed

Now that we’ve got that out of the way – the most effective drills per body part.

The Four Percent Exercise Library

Glutes

  • Front Squat
  • Back Squat – high bar
  • Back Squat – low bar
  • Sumo Squat
  • Goblet Squats
  • Pistol Squats
  • Deficit Squat
  • Glute Bridge
  • Frog Pump
  • Walking Lunges
  • Hip Abduction
  • Hip Thrust
  • Kickbacks
  • Side-Lying Hip Raises
  • Kettlebell Swings
  • Crossback Lunges
  • B-Stance Squat

Quads

  • Squat
  • Hack Squat
  • Leg Extension
  • Leg Press
  • Smith Squat Machine
  • Forward Lunge
  • Reverse Lunge
  • Split Squats
  • Bulgarian Split Squats
  • High Step Ups

Hamstrings

  • Stiff-Leg Deadlift
  • Sumo Deadlift
  • Glute Ham Raise
  • Romanian Deadlift
  • Lying Leg Curl
  • Seated Leg Curl
  • B-stance Deadlifts
  • Good Morning
  • Nordic Curls
  • Hyperextensions

Chest

  • Cable Pec Fly
  • Bench Press
  • Incline Press
  • Push Up
  • Pec Deck

Shoulders

  • Delt Raise
  • Delt Y-Raise
  • Lateral Raise
  • Front Raise
  • Front Row
  • Overhead Press
  • Rope Rear Delt Row
  • Military Press
  • Arnold Press

Back

  • Pulldowns
  • Narrow Row
  • Wide Row
  • Reverse Row
  • Chin-ups

Biceps

  • Hammer Curl
  • Wide Curl
  • Standard Grip Curl
  • Reverse Grip Curl
  • Bicep Curl with Supination
  • Concentration Curl

Triceps

  • Pulldown
  • Dip
  • Tricep Push Up
  • Overhead Extension
  • Kickback

Calves

  • Calf raises

Abs

  • Farmers Walks
  • Caloric Deficit
  • RKC Planks
  • Caloric Deficit
  • Captains Chair Hanging Knee Raises
  • Caloric Deficit
  • Dead bug
  • Caloric Deficit
  • Kneeling Rope Crunch
  • Caloric Deficit

In Conclusion

As always, please DM me if there are any questions. And send me the good vibes that I one day get my shit together to have the bandwidth to create all the visuals necessary to support an exercise library like this!

Thank you in advance!!!!

 

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