Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Alternate Movements x 3 sets each:
For Both Exercises, the 3 sets each decrease in weight:
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
Alternating DB Upright Rows
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. Superset Movements x 2 Sets each:
Incline Prone DB Front Raises x 15-20 Reps
Barbell Push Press x Max Reps in 20 seconds
(moderate weight, fast cycle time on reps)
Rest 2-3 min
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D. Alternate Movement Sequences x 3 Rounds:
Incline DB Tricep Extensions (one each hand) x top set of 10-12 Reps, then 15-20 Reps second set
Superset with: Skull Crusher Push-ups x 5-10 Reps
Rest 2 min
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Back Rack Split Squats (no elevation)
1 x 5-8 Reps (per leg)
1 x 8-12 Reps (per leg)
1 x 12-18 Reps (per leg)
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C. 4 Rounds:
Do not RUSH reps; feel the muscles working through the full ROM
8 Reps Heels Elevated Goblet Squat
8 Reps Barbell Hip Thrusts
8 Reps Jumping Lunges (4/leg, get explosive!)
8 Reps Heels Elevated Air Squat
Rest exactly 90 seconds
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D. 4 Rounds:
Do not RUSH reps; feel the muscles working through the full ROM
Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 6-10 Reps
Decline/GHD Sit-ups x 6-10 Reps
Calf Raises (deficit, BW) x 12-25 Reps
Rest 2+ min
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
1 x 3-6 Reps
1 x 6-10 Reps
1 x 10-15 Reps
Scaling if needed to ensure QUALITY sets in desired rep range
***You may be able to perform harder variation for lower reps and then scale for backoff sets
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. Neutral Grip DB Seal Rows
Build quickly to a tough set of 12 Reps
Rest a few min
Then complete 8 Reps Every Minute x 4-5 Minutes
+ Superset the FINAL SET ONLY with:
Straight-Arm Banded Pulldown x 12-20 Reps
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C. Standing EZ OR Barbell Curls
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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D. Alternate HIITertrophy Sequences x 2 Rounds:
Inverted Row “Face Pulls” x 12-20 Reps
60 second Bike for Cals
Inverted Row “Face Pulls” x 50-60% of reps from first set
Rest 2-3 min
Incline DB Curls x 10-15 Reps
60 second Row for Cals
Incline DB Curls x 50-60% of reps from first set
Rest 2-3 min
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Weighted Push-ups (details and scaling below)
Reps also at 21X0 tempo (pause at “chest to bar” briefly)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Superset Movements x 2 Rounds:
Build up to Muscle Snatch weight before beginning supersets
Hang Barbell Muscle Snatch x top set of 6-8 Reps, then 12-18 Reps second set
NO REST
Banded Face Pulls x 12-20 Reps
Rest 15-20s
Behind the Back Lateral Raises x 12-20 Reps
Rest 2-3+ min for recovery between rounds
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D. One-Arm DB Bench Press (alternating)
Reps 24-18-12 (increasing weight) = 12-9-6 “per arm”
+ Superset the FINAL SET ONLY with:
DB Fly/Press Hybrid x 8-12 Reps
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E. Superset Movements x 3 Rounds:
Banded Pushdowns x 12-20 Reps
Burpees x Max Reps in 30s, 25s, 20s (decrease 5 sec each round)
Rest approx 2 min between rounds
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
Part A1 (not repeating)
Squat Cleans
Build to a challenging set of 2 Reps
Drop bar from top, quality movement; no risk of missed reps
Then complete 1 Rep “EMOM” x 5 Min @ same weight as top double
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Single-Leg DB RDL (one in each hand)
*If really struggling with balance, perform as B-Stance RDL
3 sets of 4-8 Reps per leg
***Increasing weight each set, so there is ONE “TOP SET” that you attempt to exceed week to week
***Once you reach 7-8 Reps on the top set, you can increase weight slightly the following week.
***Example Progression set to set to optimize “top set” performance:
BW x 8 per leg
40# x 6-8 per leg
70# x 4-5 per leg
100# x Working set
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C. One Round:
Alternating Front-Rack Lunges x 20-30 steps (Light weight)
Front Squats (same bar as lunges) x Max Reps in 30 seconds
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D. Giant Set Movements x 2-3 Rounds:
Banded Leg Curls OR Swiss Ball Leg Curls OR Gliding Leg Curls x 8-15 Reps
V-ups OR Clamshell Crunches x 12-20 Reps
Heavy Russian Twists x 12-20 Reps (6-10/side)
Rest approx 2 min between sets
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. Bentover DB Row (one DB per hand)
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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B. DB PJR Pullovers
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
+ Rest 2 min after final Pullover set
Then 1 set of “Strict Pull-ups” (grip of choice)
Goal is to do a set of 8+ Reps with just Bodyweight (no added load)
Use scaling options from Day 3 if needed to ensure 8+ Reps
Each week, take the set to 1-2 RIR (reps shy of failure) and add a rep whenever feasible!
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C. Rack Pull-ups OR Band-Assisted Pull-ups
4 sets of 8-15 reps per set
Stay 3-4 reps shy of failure on each set, then push the FINAL set closer to failure
Rest approx 2 min between sets
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D. DB Preacher “Hammer” Curls
One top set of 12-15 Reps
Rest a few minutes
Then complete 3 sets of 8-12 Reps with the same weight
Keep rest short (approx 60s) such that the FINAL set takes you close to failure
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E. Incline Prone Rear Delt Flies
4 sets: Start with 20 reps unbroken
Rest 45s between sets and let reps fall set to set as fatigue builds
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
A. 4 Rounds of “Wind Sprints” at all-out effort:
*Make sure to warm-up thoroughly beforehand
10m and back
20m and back
30m and back
40m and back
Then Walk slow 400m recovery
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B. 3 Rounds:
Row x 1 min for Max Cals
Rest 30 seconds
Burpee Box Jumps x 1 min for Max Reps
Rest 30 seconds
Farmers Walk (heavy) x Max distance in 15 seconds (Rest 15 seconds) then return trip
Rest 2-3+ min between rounds
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