Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics
A. Rear-Foot Elevated Split Squats
4 x 8-25 per leg (this is +1 set from last week)
Rest as needed between legs
(elevate foot on chair/couch as needed)
***If you have access to a barbell and squat rack:
Pause Back Squats for 4 x 6-12 Reps (this is +1 set from last week)
———————–
B. Single-Leg DB RDL
4 x 8-25 per leg (this is +1 set from last week)
Rest as needed between legs
***If you have access to a barbell:
Stiff-Legged Deadlifts for 4 x 6-12 Reps (this is +1 set from last week)
———————–
C. Single Leg DB Hip Thrust
2 Rounds of “Dropset per glute”
Complete a TOUGH set of 8-25 Reps (weighted)
Then immediately complete a “max length” static hold at lockout
(The goal is 30-60 seconds of static hold, so drop the DB if needed)
Rest 1-2 min then repeat for the opposite glute
Rest 1-2 min then repeat for SECOND ROUND
———————–
D. 2 Rounds:
Rest approx 1 min between each exercise (to ensure quality movement)
50 Walking Lunges (no weight; torso upright, short steps for quad focus)
15 Decline or GHD Sit-ups (weighted as feasible)
15 DB Deadlifts
15 Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
Rest 3+ min between rounds
——————–
Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 4 sets each:
Both movements for 6-25 Reps (depending on DB weights available)
(This “4 sets” is +1 set from last week)
DB Bench Press
Rest 2-3 min
Bentover DB Rows (both arms)
Rest 2-3 min
*If you have access to a pull-up Bar or Rings/TRX, perform Pull-ups instead of Rows:
Strict Pull-ups
——————–
B. One-Arm DB Shoulder Press (alternate arms each rep)
3 x 6-15 per arm (12-30 total reps)
Rest as needed between arms
——————–
C. 3 Rounds:
Decrease weight set to set as fatigue accumulates (if needed to stay in rep range)
One-Arm DB Rows x 8-25 Reps PER ARM
Rest 2-3 min after both arms
One-Arm DB Bench Press (alternate arms each rep) x 6-15 Reps per arm (12-30 reps total)
Superset Flat DB Flies x 8-25 Reps
Rest 2-3 min then return to DB Rows
——————–
D. Reps 15-12-9
Start with approx 20-RM load for each, and keep the same resistance for all sets
Rest as minimally as needed to ensure quality/unbroken sets
Seated DB Lateral Raises (slight fwd lean)
Dips (between chairs) OR Bench Dips OR Bodyweight Tricep Extensions (on bench/table)
Flat Bench DB Curls
——————–
Day 3 – Lower Body
Part A and B repeat week to week. Track these metrics
A. DB RDL
4 x 12-30 Reps (this is +1 set from last week)
——————–
B. DB Front Squats OR Heels-Elevated Goblet Squats
4 x 12-30 Reps (this is +1 set from last week)
***If you have access to a barbell:
Front Squats for 4 x 12-18
——————–
C. Alternate Paired Movement Sequences x 2 Rounds:
10-30 Steps (5-15 per leg) DB Walking Lunges
10-25 Reps Banded Leg Curls OR Swiss Ball Leg Curls OR Lying DB Leg Curls
Rest 2-3 min
10-30 Steps Light/Mod DB Front-Rack Lunges (held on shoulders)
15-30 Reps Banded Good Mornings OR DB Good Mornings
Rest 2-3 min
——————–
D. 3 Rounds:
Rest minimally as needed to ensure unbroken/quality sets
Single-Leg Calf Raise (DB in hand of working leg) x 8-20 Reps (Weak leg)
DB Ab Rollouts x 6-20 Reps
Single-Leg Calf Raise (DB in hand of working leg) x 8-20 Reps (Strong leg)
Weighted Sit-ups (DB on/above chest) x 8-20 Reps
Rest 1-2 min between rounds
——————–
Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 4 sets each:
Both movements in 12-30 Rep Range (depending on DB weights available)
(This “4 sets” is +1 set from last week)
Close-Grip DB Floor Press
Rest 1-2 min
Neutral Grip DB Seal Rows OR “Unsupported One-Arm DB Row” (if no bench)
Rest 1-2 min
——————–
B. Alternate Movements x 3 sets each:
Both movements in 12-30 Rep Range
Dead Stop DB Lateral Raises
Rest 1-2 min
Seated Open Palm DB Curls
Rest 1-2 min
——————–
C. Push-ups x 2 Rounds of Timed Sequence
Choose a variation that keeps you moving for the majority of the designated work periods
Elevate your hands to decrease difficulty
More advanced athletes can use DYNAMIC or CLAPPING Push-ups
30 seconds for MAX REPS
Rest 30 seconds
20 seconds for MAX REPS
Rest 20 seconds
10 seconds for MAX REPS
Rest 3+ min for recovery between rounds
——————–
D. Alternate Supersets x ONE ROUND:
DB Upright Rows x 12-20 Reps
Banded Face Pulls OR Bentover DB Face Pulls x 15-25 Reps
Rest 2-3 min
DB Upright Rows x 12-20 Reps
Face-Down Rear Delt Sweeps x 12-20 Reps
(flat bench ok, too if no incline available)
——————–
E. 2 Rounds of Giant Set Sequence:
Lying DB Tricep Extensions x 10-25 Reps
Rest 15-20 seconds
Standing Barbell Curls OR DB Hammer Curls (if no barbell) x 10-25 Reps
Rest 15-20 seconds
DB Tate Press (one DB in each hand) x 8-25 Reps
Rest 2-3 min between rounds
——————–
Day 5 – OPTIONAL (Conditioning and Core)
Go to a track if possible, otherwise estimated distances outside will be fine (or treadmill)
A. Thorough warm-up and mobility
(hurdle drills, calves, groin, hips, glutes etc…)
Run 400m super slow (barely faster than walking)
Run 200m slightly faster than super slow 400m
Run 200m slightly faster (call it “moderate effort”)
Run 100m at 75-80% effort
Run 50m @ 85-90% effort of intended 100m pace (in part B)
——————–
AFTER WARMUP – walk and stay loose. Rest until ready….
B. Run 100m x 6 sets @ 90-95% effort
***Fastest effort that is repeatable across all 6 sets
Any deviation more than a half second, means you went too hard!
——————–
C. Run 800m @ moderate “cool-down pace”
To reply you need to sign in.