Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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B. Alternate Movements x 3 sets each:
Alternating DB Upright Rows = 1 x 5-8 Reps, then 2 x 10-15 (lighter backoff sets)
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press = 2 x 5-8, then 1 x 10-15 (Lighter backoff set)
Rest 1-2 min
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C. Superset Movements x 3 sets each:
Seated Lateral DB “Swings” x 20-30 Reps
Band Pull-Aparts x 15-25 Reps
Rest approx. 2 min
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D. Alternate x 2 sets each:
Single DB Incline Tricep Extension x 10-15 Reps
Rest only 20-30 seconds
1 and 1/2 Push-ups x 8+ Reps on FIRST SET
(elevate hands to ensure target reps)
Rest 2-3+ min between rounds
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E. Climb as High as Possible in 4 Minutes:
DB Snatch x Reps 4-8-12-16 etc… (alternate arms, increase 4 reps each round)
Double-unders (or “single unders”) x 24 Reps after each set of Snatches
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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)
2 x 4-7 Reps (same weight both sets)
1 x 8-12 Reps (lighter backoff set)
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B. Back Rack Split Squats (no elevation)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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C. DB Hack Squats (with foam roller)
Reps 12-9-6 (increasing weight)
(Start super light so the 12 rep set is just a warm-up, like maybe just Bodyweight)
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D. Superset x 2 sets each:
Hang Squat Cleans x 6-12 Reps
Heels-elevated Air Squat x 8-15 Reps (use tempo shown in video)
Rest 2-3 min
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E. (weighted) Hanging Knee Raises
Build to a TOP SET of 8-10 Reps
Then complete 2 x 10-15 at lighter weight (or just BW)
+ Superset the FINAL SET ONLY with:
Reverse Crunches x 15-30 Reps
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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
2 x 3-6 Reps (same difficulty for both sets)
1 x 7-10 (lighter backoff set)
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
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. Bentover Barbell Rows to chest
Find a challenging weight for 12 Reps
Then complete 3 x 8-10 Reps at the same weight (rest 60-90s between each as feasible)
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C. Standing EZ OR Barbell Curls
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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D. Complete alternating Sequence of Lift + Row x 2 Rounds:
***Select Assisted Pull-ups for a more physique focus (mind-muscle connection)
***Select Butterfly/Kipping Pull-ups as desired if proficient and capable of quality reps
Foot-Assisted Rack Pull-up (second swipe of IG post) OR Butterfly/Kipping Pull-ups x 10-20 Reps
Row 10-15 Calories
Rest 1-2 min
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps
Row 10-15 Calories
Rest 1-2 min
DB Spider Curls x 12-18 Reps
+ Dropset after the FINAL SET ONLY (before going into the row)
Row 10-15 Calories
Rest 1-2 min then repeat all parts for second round
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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)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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B. Weighted Push-ups (details and scaling below)
Reps also at 21X0 tempo (pause at “chest to bar” briefly)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
***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. Alternate Movements x 2 sets each:
Seated DB Lateral Raises (strict) x 10-15 Reps + Dropset on the FINAL SET ONLY
(Dropset = Reduce weight 30-40% and continue accruing reps)
Rest 2+ min
DB Squeeze Press x 6-8, then 10-15 (backoff set; lighter)
Rest 2+ min
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D. Alternate Paired Supersets x 2 Rounds:
Banded Crossovers x 10-15 Reps
Rest 10-15 seconds
Burpees x Max Reps in 30 seconds
Rest 2 min
Lying EZ or BB Tricep Extensions x 10-15 Reps
Rest 10-15 seconds
Burpees x Max Reps in 30 seconds
Rest 2 min
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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)
2 x 4-7 Reps (same weight both sets)
1 x 8-12 Reps (lighter backoff set)
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B. Single-Leg DB RDL (one in each hand)
*If really struggling with balance, perform as B-Stance RDL
Build quickly with bigger jumps to the TOP SET of 4-8 Reps per leg
Rest between legs as needed
Then complete 1 x 10-15 per leg
(MUCH lighter with focus on higher stimulus and less fatigue)
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C. Alternate Movements x 4 sets each:
Choose approx. 16-20 Rep weight for each exercise
The goal is to accumulate without volume without having to GRIND reps or be close to failure
Landmine Hack Squat x 10-12 Reps
(Note that a LANDMINE can be set up by wedging a barbell in a corner)
Rest 1-2 min
Gliding Leg Curls OR Swiss Ball Leg Curls x 12-15 Reps
Rest 1-2 min
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D. Weighted Sit-ups (DB on/above chest)
Reps 15-12-9 (increasing weight)
Start super light for the 15-rep set as progressive warm-up
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E. Landmine Rotational Twist
2 x 12-16 Reps (6-8/side)
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F. Single-Leg Calf Raise (unweighted, focus on deep stretch and pause at contraction)
Reps 10-9-8-7-6-5 PER LEG
Try to rest only while opposite leg is working!
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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)
2 x 6-10 Reps (same weight both sets)
1 x 10-15 Reps (lighter backoff set)
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B. DB PJR Pullovers
1 x 6-10 Reps
2 x 10-15 Reps (lighter backoff sets)
+ 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. 3 Rounds:
For both movements, select a weight/difficulty you *could* complete 15 reps unbroken if fresh
Rest as minimally as needed to optimize quality and ensure unbroken sets of each
Hang Power Cleans x 10 Reps
Pause Ring Rows x 10 Reps
(elevate rings as needed to meet the 15-rep “fresh” criteria for difficulty)
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D. EZ or Barbell Curls with shoulder elevation
4 x 10-15 Reps
+ Superset the FINAL SET ONLY with:
EZ or Barbell Preacher Curls x 8-12 Reps
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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. 3 Rounds:
Run x 600m-400m-200m
Russian KBS x 35-25-15 Reps
Burpees x 35-25-15 Reps
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B. Rowing Intervals:
1000m (Rest 4 min)
500m x 2 sets (Rest 2 min b/w each)
250m x 4 sets (Rest 1 min b/w each)
+ 10 min steady state Row
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