Day 1 – Upper Body Push
A. Flat DB Bench Press
2 x 8-10 Reps with 15+ Rep weight
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B. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
2 x 8-10 Reps with 15+ Rep weight
———————–
C. Alternate Movements x 3 sets each:
Alternating DB Upright Rows x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
Close-Grip Incline Barbell Press x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
DB Lateral Raises x 10-15 Reps with 20+ rep weight
Rest 1-2 min
Burpees x 20-25 sec of moderate effort work
Rest 1-2 min
Band Pull-Aparts x 15-20 Reps
Rest 1-2 min
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Day 2 – Lower Body + Core
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)
Build to a set of 4-7 Reps at 65-70% of the weight from prior microcycle for same 4-7 reps
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B. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build to a set of 4-7 Reps at 65-70% of the weight from prior microcycle for same 4-7 reps
———————–
C. Alternate Movements x 2 sets each:
Single-Leg DB RDL (one in each hand) x 5-7 Reps per leg @ 50-60% of weight from prior microcycle
(per usual, scale as B-Stance RDL if struggling with balance)
Rest 2 min
Back Rack Split Squats (no elevation) x 5-7 Reps per leg @ 50-60% of weight from prior microcycle
Rest 2 min
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D. Alternate Core Movements Every Minute x 9 Minutes (3 sets each):
Oblique Sit-ups (side to side) x 8-12 Reps
Plank Hold x 20-40 seconds (rest remainder of minute)
Reverse Crunches x 10-15 Reps (quality movement, not rushed reps)
———————–
E. Calf Raises (deficit, BW)
2 x 10-20 Reps
———————–
Day 3 – Upper Body Pull
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
2 x 6-8 Reps with 12-15 Rep weight
Scaling if needed to ensure QUALITY sets in desired rep range
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
———————–
B. Bentover DB Row (one DB per hand)
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 6-10 Reps)
———————–
C. Alternate Movements x 2 sets each:
Standing EZ OR Barbell Curls x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
DB PJR Pullovers x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
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D. Alternate Movements Every Minute x 9 Minutes (3 sets each):
Seated DB Curls x 8-12 Reps (with 15-20 Rep weight)
Incline Prone Rear Delt Flies x 15-20 Reps (light)
Row x 20-30 seconds of moderate effort (rest remainder of minute)
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Day 4 – OPTIONAL Conditioning
This session can be added at any point throughout the DELOAD WEEK
Optimally, it would be done on a day where you aren’t doing anything else
Keep output level around 60-70% for whichever conditioning portion you choose to do.
Choose from below:
Row 5K
OR
Run 5K
OR
Assault Bike 10K
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