Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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B. Alternate Movements:
For Both Exercises:
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
Alternating DB Upright Rows
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. One Round Giant Set:
Before beginning, complete thorough warm-up of Ring/TRX Flies movement pattern
Ring or TRX Flies (scale on knees or by elevating rings) x Max Reps unbroken
Rest 20 seconds
Ring/TRX Push-ups x Max Reps (same height/setup as for flies)
Rest 20 seconds
Push-ups x Max Reps unbroken (easier variation than prior set)
*In absence of Ring/TRX access, performing a Banded Crossover or DB Fly for the first movement is ok.
Then choose two different push-up variations (moving from more difficult to less difficult)
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D. Strict Barbell Overhead Press
Quickly find a top set of 10-15 Reps
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E. Post/Pre Exhaust Giant Set x ONE ROUND:
Strict Barbell Overhead Press (same weight as Part D) x 2-3 reps shy of failure
Dead Stop DB Lateral Raise x 12-20 Reps
Strict Barbell Overhead Press (same weight) x Max Reps unbroken
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F. Seated Overhead EZ or Barbell Tricep Extensions
(focus on deep stretch at bottom of each rep)
Reps 15-12-9 (increasing weight)
+ Superset the FINAL SET ONLY with:
Banded Pushdowns x 12-20 Reps
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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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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B. Back Rack Split Squats (no elevation)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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C. Hang Squat Clean
Build to a top set of 5 reps (smooth and efficient)
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D. As Many Reps as Possible in 45 seconds (Rest 1:15) x 3 sets:
3 Hang Squat Clean (same weight as 5-rep set in Part C)
Max Reps Pistol Squats in remaining time (alternate legs)
(scale as “Single leg squat to support/riser”)
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E. 2 Rounds of Giant Set:
Barbell Hip Thrusts x 6-12 Reps (heavy)
Hanging Oblique Knee Raise x 10-16 Reps (5-8 per side)
Barbell Hip Thrusts x Max Reps at same weight as first set)
GHD/Decline Sit-ups x 8-12 Reps
Rest 2-3 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
Build to one top set for “Max Reps” unbroken at same difficulty as prior week TOP set
Rest 3 min
Then complete TWO sets of “Max Reps” unbroken at the same difficulty as prior week 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. One-Arm DB “Sweep” Rows
One top set of 10-12 Reps per arm
Rest as needed
Then complete a “single-arm dropset” for each arm
Example:
Right arm x Max Reps unbroken (same weight as top set)
Rest 10-15 seconds
Reduce weight 30-40% then continue accruing reps with SAME ARM
Rest 2-3 min then repeat for the other arm
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C. Standing EZ OR Barbell Curls
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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D. Alternate Movements x 3 sets each:
Seated DB Curls x Reps 8-12-16 (decreasing weight each set)
Rest 1-2 min
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps
Rest 1-2 min
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E. Rowing Intervals:
2 min on (2 min off)
90 sec on (90 sec off)
60 sec on (60 sec off)
30 sec on (30 sec off) x 4 sets
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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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week 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)
Build to one top set for “Max Reps” unbroken at same difficulty as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same difficulty as prior week 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. Giant Set x 3 Rounds:
First round is the HEAVIEST. Warm-up JM and Snatch to the TOP WEIGHT before starting “rounds”
JM Press x 6-8 Reps (heavy first set), then 12-18 Reps (lighter backoff sets)
Rest 30-60 seconds
Dual Hang DB Snatch x 8-10 Reps (heavy first set), then 15-20 Reps (lighter backoff sets)
Rest 30-60 seconds
Seated DB Lateral Raises (strict) x 10-15 Reps + Dropset each round
(reduce weight 30-40% and continue to a tough set)
Rest 2-3+ min between rounds
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D. Flat DB Flies (Pause at stretch)
One top set of 15 Reps
Rest 2-3 min
Then 4 sets of 8-10 Reps with 45-60s rest between each (same weight as top set)
*focus on making the chest SQUEEZE to center on each rep!
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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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week 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 to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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C. Superset Movements x 3 sets each:
Keep weight lighter than heavier; focus on making the quad drive out of the bottom of each lunge
DB Walking Lunges (deep; quad stretch at bottom) x 10-16 Steps (5-8/leg)
Towel Leg Curls (or socks on rug, sliders etc…) x 8-15+ Reps
Rest 2-3 min
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D. “Dead Stop” Barbell Ab Rollouts
3 x 6-12 Reps
Set a target for the bar to STOP and pause briefly each rep. Make sure to make the abs brace to change direction. This method also allows for you to gradually make the movement harder week to week if you can move yourself back an inch or two from the target object
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E. Alternate Movements x 3 sets each:
Lying Leg Raises (with hip thrust) x 8-20 Reps
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-15 Reps per leg
Rest 1-2 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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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B. DB PJR Pullovers
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
+ Rest 2 min after final Pullover set
Then 1 set of “Strict Pull-ups” (grip of choice)
This week, take this set to technical failure and look to exceed rep performance from prior weeks
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C. Prone Face Down Supinated Barbell Rows
3 x 15-20 Reps
(light weight, notice the bar path into the waistline to pull lats down for each rep)
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D. DB Hammer Spider Curls
4 sets: Start with 15-20 reps and rest 90s between sets (expect reps to drop set to set)
+ Superset the FINAL SET ONLY with:
Incline DB Curls x 8-15 Reps (focus on stretch at bottom of rep)
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E. Lying Banded Face Pulls
4 sets: Start at 20-25 Reps and rest 60s between sets (expect rep decline set to set)
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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. One Round:
Keep DB weights pretty light so that “muscular strength” is not a limiter factor in sustainable movement
30 Devils Press
30 Cal Row
Rest 3 min
30 Burpee Box Step-ups (DB in each hand)
30 Cal Row
Rest 3 min
30 Burpee DB Squat Cleans
30 Cal Row
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B. One Round:
15 Decline/GHD Sit-ups
20 Shuttle Runs (10m each way)
25m Walking Lunge (no weight)
30m Uneven Carry (one KB down, one on shoulder)
30m Uneven Carry (opposite for return trip)
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