Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics
A. Rear-Foot Elevated Split Squats
2 x 8-25 per leg
Rest as needed between legs
(elevate foot on chair/couch as needed)
***If you have access to a barbell and squat rack:
Pause Back Squats for 2 x 6-12 Reps
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B. Single-Leg DB RDL
2 x 8-25 per leg
Rest as needed between legs
***If you have access to a barbell:
Stiff-Legged Deadlifts for 2 x 6-12 Reps
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C. 3 Rounds:
Move deliberately; almost like “fitness + mobility” on lower body movements
Rest 30-60 sec between each movement
15-30 Air Squats
8-20 V-ups (scale as Lying Leg Raises)
16-30 Box/Bench/Chair Step-ups (BW only, alternating)
8-20 Oblique Sit-ups
Rest 2 min between rounds
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D. 2 Rounds:
8-20 Russian KB or DB Swings
15-30 Banded Glute Bridges (unbanded is also ok if unavailable)
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 2 sets each:
Both movements for 6-25 Reps (depending on DB weights available)
DB Bench Press
Rest 2-3 min
Bentover DB Rows (both arms)
Rest 2-3 min
*If you have access to a pull-up Bar or Rings/TRX, perform Pull-ups instead of Rows:
Strict Pull-ups
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B. One-Arm DB Shoulder Press (alternate arms each rep)
2 x 6-15 per arm (12-30 total reps)
Rest as needed between arms
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C. Inverted Rows (under table)
8-12 Reps EMOM x 4 min
Use difficulty level where you could achieve 15-20 Reps on first set
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D. 3 Rounds:
Rest 30-60 sec between each movement
All movements loaded or scaled in a way to ensure 5+ reps shy of failure
Skull Crusher Push-ups (elevate hands more to scale) x 5-12 Reps
DB Hammer Curls x 8-20 Reps
Band Pull-Aparts OR Bentover Reverse Flies (pinkies up) x 10-25 Reps
Rest 2 min between rounds
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Day 3 – Lower Body
Part A and B repeat week to week. Track these metrics
A. DB RDL
2 x 12-30 Reps
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B. DB Front Squats OR Heels-Elevated Goblet Squats
2 x 12-30 Reps
***If you have access to a barbell:
Front Squats for 2 x 12-18
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C. Alternate Movements x 3 Rounds:
12-24 Steps “Long-Stride” Walking Lunge (BW only)
Rest 1 min
8-15 Reps Superman’s (1-sec pause at top each rep)
Rest 1 min
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D. 2 Rounds:
8-12 Goblet Squats (light weight)
16-24 Russian Twists (medball or light DB) (8-12 per side)
12-16 Goblet Reverse Lunge (alternating)
20-30 sec “Side Plank”
20-30 sec “Side Plank” (opposite side)
Rest 2 min between rounds
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 2 sets each:
Both movements in 12-30 Rep Range (depending on DB weights available)
Close-Grip DB Floor Press
Rest 1-2 min
Neutral Grip DB Seal Rows OR “Unsupported One-Arm DB Row” (if no bench)
Rest 1-2 min
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B. Alternate Movements x 2 sets each:
Both movements in 12-30 Rep Range
Dead Stop DB Lateral Raises
Rest 1-2 min
Seated Open Palm DB Curls
Rest 1-2 min
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C. Alternate Movements x 3 Rounds:
DB Face Pulls x 15-20 Reps
Rest 30-60 sec
Flat DB Bench Press x 10-15 Reps (with weight for 20+ reps)
Rest 30-60 sec
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D. DB PJR Pullovers
10-12 Reps EMOM x 4 min (with weight you could achieve 20 reps)
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Day 5 – OPTIONAL (Conditioning and Core)
Mostly an additional REST DAY to finish off DELOAD WEEK
Feel free to do some light movement + Mobility circuit
Also cool to do a long walk or slow bike ride
Keep intensity down, eat to recover, sleep well, and get ready for the next mesocycle!
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