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. Shoulder Giant set x 2 Rounds:
Hang clean and Press = 5-6 reps first set (heavy) then 10-12 reps (lighter, second set)
Build to top set of this movement before beginning giant set sequence
Hang Power Clean and Push Press/Jerk
Seated DB Lateral Raises (strict) x 12-18 Reps
Banded Face Pulls x 15-25 Reps
Rest 2-3 min
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D. Superset x 2 sets each:
Incline DB Tricep Extensions x 10-15 Reps
Tricep Pushups on DB Handles x 6+ Reps (to 1 rep from failure)
(scale by elevating hands if needed to ensure 6+ reps)
Rest 2-3 min
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E. Banded Pushdowns
One set of 15-20 Reps (challenging)
Then 3 sets of 3-5 Reps each with only 15s rest between each
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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. Heels Elevated Goblet Squat
1 tough set of 12-18 Reps
Rest a few minutes
Heels-Elevated DB Front Squat x 12-18 Reps (2 DB’s = One DB Goblet weight)
+ Immediately drop one DB and go back to Goblet to accumulate another tough set
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D. 3 Rounds:
Each round quickly, rest to recover between rounds
15/10 Cal Row (male/female)
6-12 Reps Rower Ab Pikes
6-15 Reps Hamstring Curls on Rower
Rest 2-3 min
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E. 2 Rounds:
Single-Leg Calf Raise (DB in hand of working leg) x 10-12 Reps (Weak leg)
Weighted Sit-ups (DB on/above chest) x 10-15 Reps
Single-Leg Calf Raise (DB in hand of working leg) x 10-12 Reps (Strong leg)
Rest 2 min between rounds
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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. Superset x 2 sets each:
Straight-Arm Banded Pulldown x 15+ Reps
Incline DB Row x 8-12 Reps
Rest 2-3 min
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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. Ring Face Pulls
1 set of a tough # of reps (goal for 10-20 Rep range)
Then 3 sets of 50-60% of reps from first set (approx 45 seconds between sets)
+ Superset the FINAL SET with:
Ring Rows x tough set
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E. Incline DB Curls
1 x 6-8 (heavy/challenging)
Rest a few min
1 x 5-8 (same weight as first set)
+ Dropset = Reduce weight by 30-40% and continue to a tough set
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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 x 2 sets each:
VIDEO OF FULL SUPERSET SEQUENCE
Hang High Pulls (wide “snatch” grip) x 10-15 Reps
DB Lateral Raises x 10-15 Reps
Rest 2-3 min
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D. 2 Rounds Push-up Sequence
Complete one easy “feel it out” set for each variation.
Then complete one “tough” set for each Push-up variation
Goal for the 8-20 Rep range; elevate hands to make easier.
Slow tempo and add pauses to add difficulty
Tiger Bend Push-ups
Rest as needed
Staggered Push-ups
(will need to complete a tough set in each arm position with rest between)
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E. DB Squeeze Press
1 x 12-15 (lighter)
1 x 8-10 (heavier)
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
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. DB Walking Lunges (held by side)
Build to and complete one TOUGH set of 12-16 steps (6-8/leg)
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D. Climb as High as Possible in 6 Minutes:
12 Steps DB Walking Lunges @ 50% of weight from Part C
Hanging Oblique Knee Raise Reps 12-16-20-24-28 etc…. (add 4 reps each round)
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E. Alternate Movements x 2 sets each:
Four-Part Crunch Dropset Sequence
Note the tempo of movement and deliberate nature of the reps
Rest 1 min
Seated Calf Raise (DB on thighs) x 12-18 Reps
Rest 1 min
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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. 2 Rounds:
24 Renegade Rows (12/arm, alternate every 6 reps)
24/16 Cal Row (Male/female)
12 Burpee “Jumping” Pullups
Rest 2-3 min
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D. One-Arm DB Preacher Curl
Build quickly to a tough set of 8-10 Reps per arm
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E. Superset x 2 sets each:
Standing DB Hammer Curls x 6-10 Reps
EZ or Barbell Preacher Curls x 6-10 Reps
Rest 2-3 min
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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 and as far away from leg day as possible
A. 3 Rounds:
1 min of Shuttle Runs (30 ft each direction)
30 seconds of Devils Press
Rest 1 min
1 min Bike
30 seconds of DB Hang Squat Clean Thrusters
Rest 1 min
1 min of Row
30 seconds of Burpee DB Squat Cleans
Rest 1 min
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B. Complete Run/Walk Sequence x One Round:
Run 800m
Walk 400m
Run 400m x 2 sets
Walk 200m between each
Run 200m x 3 sets
Walk 200m between each
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