TFP Workout Template: February


Behold — your February Workout Template.

The February Workout Template is a hamstring and chest focused plan, utilizing a lower rep range, and higher loads, still with the goal of progressive overload. If you executed the January Template, you’re READY to progress these lifts. If you didn’t, NO WORRIES. Start where you are. Knowing you have fewer REPS to accomplish, you will need to reach fatigue quicker than if you had more reps. So go heavier while maintaining proper form.

Before you get started, prime your knowledge on progressive overload with this article, understand how to manage your training by refreshing your memory with this post. The method from last month to this month is summarized here.

Even if the drills are different, most are compound drills, meaning they’re more full-body than not. So give yourself some credit and understand you may be more ready than you think to progress your lifts in any of the ways mentioned in this post.

You’ll begin with a hamstring targeted drill variety and end with either a glute focused finisher or shoulder work to achieve that delicious burn we’re all lookin’ for. You’ll end on a high note, and I can promise you that!!



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STEP 2: Assign Your Drills

THIS LIST is by NO means an exhaustive list of drills, but a pretty damn good one that can give you an idea of where to start. While you can choose your drills, they should be consistent throughout the month. Meaning, you’ll be performing this each workout with the SAME drills week-to-week, and that repetition will be your ticket to progressing over time.

A Couple of Notes

First, drills labeled A, B, and C should be different drills that target the prescribed muscle. For example, notes CHEST A and ECCENTRIC CHEST B. An example of how that can come to life is assigning CHEST A as a standard grip chest press. ECCENTRIC CHEST B is assigned a different drill, still targeting the chest, so if it’s me, Imma go with a narrow chest press.

Second, while you will have different drills for A, B, and C, they should remain consistent throughout the week. Meaning what you assign CHEST A on day one, should be the same CHEST A in day three. Do you know?

Thirdly, as the week progresses, the reps will increase slightly. Your goal will be to maintain the same weight. Take a longer rest if you need it! 90-120 seconds is good.

Fourth and final, let’s breakdown two terms that may be new to you!

  • Eccentric drill: Refers to the LOWERING part of the movement, where your muscle works as it’s lengthened. The tempo should look like this THREE SLOW COUNTS DOWN, ONE STRONG, CONTROLLED COUNT UP. Written out, it looks like this: 3-0-1-0
    • The first number (3) is the eccentric, or lowering, component of the lift.
    • The second number (0) denotes any pause at the midpoint or bottom of your range of motion.
    • The third number (1) is the concentric or lifting component.
    • The final number is any pause or contraction at the top of your range of motion
  • Unilateral: One side at a time, without alternating. For example, day one, drill one, a unilateral hamstring drill may look like a B-stance deadlift. You’d do all reps on the first side, and then all reps on the second.

Your ACCESSORY glute work can be any of the following, and not limited to, but similar!

  • Glute bridges
  • Frog pumps
  • Banded clamshells
  • Fire hydrants
  • Kickbacks
  • Banded lateral walks
  • Banded squat holds
  • Walking lunges
  • Seated adductions

Step 3: Execute the January Workout Template and Track Your Progress

Is this your first exposure to The Four Percent Workout Templates? Get a primer here.


  • Start TODAY. And continue to get these three workouts each week through February 29th.
  • This plan is designed for progression, so manage your training appropriately and safely.
  • While this plan is predominately hamstring and chest focused, many drills will have secondary and tertiary drivers. Focus on the mind-muscle connection and have a high level of body awareness to make each drill as full-body as possible.
  • USE AND FOLLOW #tfptraining to connect with members of this incredible community!

Have fun, you bad bish.

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  1. Glutes is listed on Day 1 and Day 3. There is no A/B designation – should I choose the same exercise for both days or different? Thank you! (Did the Jan template and loved it.)