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)
———————–
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
———————–
C. Barbell Push Press
Complete a challenging set of 12-15 Reps
Rest a few minutes, then complete:
8-10 Reps Every Minute x 4-5 Minutes @ same weight as 12-15 rep set
+ Superset the FINAL SET ONLY with:
Behind the Back Lateral Raises x 12-18 Reps
———————–
D. Skull Crusher Push-ups
2 sets of 6-12 Reps
+ Superset the FINAL SET ONLY with:
Banded Pushdowns x 12-20 Reps
———————–
E. Banded Face Pulls
Start with one big set of 25 Reps
Rest 45-60s between sets
Continue until you accumulate 100 reps total
———————–
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)
———————–
B. Back Rack Split Squats (no elevation)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
———————–
C. Build to a challenging and QUALITY weight:
1 Squat Clean + 3 Front Squats
———————–
D. 1 Squat Clean + 3 Front Squats
Use 70-80% of weight achieved in Part C
Complete one set of complex Every Minute x 4 Minutes
+ Superset the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps
———————–
E. Barbell Hip Thrusts
With approx. weight for a tough set of 20 Reps, complete 50 Reps in as few sets as possible
Every time you stop to rest, complete:
Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 6-12 Reps
Decline/GHD Sit-ups x 6-12 Reps
Then rest as needed to knock out another 10+ rep set of Hip Thrusts
———————–
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)
———————–
B. Neutral Grip DB Seal Rows
Reps 15-12-9-12-15
Use the same weights for each given rep range traveling both up and down
Example:
50 x 15
60 x 12
70 x 9
60 x 12
50 x 15
———————–
C. Standing EZ OR Barbell Curls
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
———————–
D. Lats and Biceps: Alternate Movements x 5 sets each:
Straight-Arm Banded Pulldown x 15+ Reps
Rest 1-2 min
Incline DB Curls x Reps 15-12-9-12-15
(follow same loading parameters as the Seal Row in Part B)
Rest 1-2 min
———————–
E. Prone Barbell/EZ Bar Face Pulls
3 sets of 15-25 Reps with 30-60s between sets (light)
———————–
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)
———————–
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.
———————–
C. Alternate Paired Supersets x 3 Rounds:
First round lighter “progressive ramp-up” then 2 challenging rounds
Hang Barbell Muscle Snatch x 8-12 Reps
Prone DB Lateral Raises x 12-18 Reps
Rest 2-3 min
One-Arm DB Bench Press (alternating) x 12-20 Reps (6-10/arm)
DB Fly/Press Hybrid x 8-12 Reps
Rest 2-3 min
———————–
E. Strict Lying DB Tricep Extensions (stop bottom)
Reps 20-15-10 (increasing weight)
+ Superset the FINAL SET ONLY with:
Banded Overhead Tricep Extensions x 12-20 Reps
(focus on the STRETCH at the backside; make sure the band has tension at this stretched position)
———————–
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)
———————–
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)
———————–
C. Alternate Movements x 3 sets each:
DB Hack Squats (with foam roller) Reps 13-10-7 (increasing weight)
(last microcycle was Reps 12-9-6; use same weights and try to achieve additional rep each set!)
Rest 1-2 min
Heavy Russian Twists x 8-16 Reps (4-8/side)
Rest 2-3 min
———————–
D. Banded Leg Curls
4 sets: Start with 15-20 rep range, rest approx. 90s between sets, and expect reps to drop set to set
***ADV athletes can perform “Glute Ham Raises (GHR)” INSTEAD for only 2 sets of 6-12 Reps if desired
Only two sets because the stimulus and “muscle damage” due to eccentric loading, are much higher!
———————–
E. V-ups OR Clamshell Crunches
Complete a challenging set of 15 Reps of your chosen movement
(make movements harder by slowing rep speed and/or pausing at contraction)
Then complete 8-10 Reps Every Minute x 4-5 minutes (same variation/rep speed as 15-rep set)
———————–
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)
———————–
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!
———————–
C. Rack Pull-ups OR Band-Assisted Pull-ups
4 sets: Start with 12-15 rep range, rest approx. 90s between sets, and expect reps to drop set to set
———————–
D. Alternate Movements x 4 sets each:
DB Preacher “Hammer” Curls x Reps 8-15-8-15 (heavy/light/heavy/light)
Rest 1-2 min
Incline Prone Rear Delt Flies x 20+ Reps first set, then let reps drop as fatigue builds set to set
Rest 1-2 min
———————–
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. Complete series of “As Many Rounds as Possible in 5 Min”
(with designated rest after each)
AMRAP 5 min:
3 Burpee Box Jumps
6 DB Thrusters
Rest 3 min
AMRAP 5 min:
3 Burpee Box Jumps
8 Wall-Balls
Rest 3 min
AMRAP 5 min:
3 Burpee Box Jumps
18 Jump Rope Double-Unders (or single-unders ok too!)
———————–
B. Run 400m x 3 sets @ 800m pace
Walk 200m recovery between each set
———————–
C. Run 200m x 3 sets @ 400m pace
Walk 200m recovery between each set
To reply you need to sign in.