Week 1 - Day 1 - Upper
Superset
Superset
Giant Set
Superset
Superset
Hips Ext. Into Pad - Glutes Isometrically
Contracted
Tempo: (X/1/3/1) - see PDF
Giant Set
A - Bench Press of choice*
B - Chest Supported Row*
C1 - Lat Pulldowns (or weighted Chins)*
C2 - Overhead Press of choice*
D1- Dips
D2 - Upright Rows (EZ Bar, Cable, or Barbell)
E1 - Lateral Raises
E2 - Skull Crushers
E3 - Curls
F1 - Pec Deck Flies
F2 - Rear Delt Flies
G1 - Straight Arm Lat Pull-Downs (Shoulder Ext.)
G2 - Front Raises (Shoulder Flex.)
Rep Range
2 x 10-15
2 x 10-15
12, 10, 8
12, 10, 8
12, 10, 8
2 x 12-20
2 x 12-20
2 x 12-20
2 x 12-20
Week 1 - Day 2 - Lower
A - Lying Hamstring Curls
B - Leg Press*
C - Deadlift of Choice (Conventional or Sumo)*
D - Glute Bridge
E - Calf Raise
F1 - Leg Extension
F2 - Hip Adduction
F3 - Hip Abduction
4 x 10-15
3 x 10-15
5x8
3 x 15
3 x 15
3 x 15
Week 1 - Day 3 - Upper - Chest/Arms
A - Speed Barbebell Bench Press
Bar Path To Clavice, After Failure,
Perform Partials in the Stretched Position See PDF.
Drop Set on Final Set
Superset
Superset
Intraset Stretching Protocol
B - Machine Incline Press w/ Resistance Bands
5 x 5 @ 60 1RM
4 x 6-10
C - Smith Machine Slight Incline Press
D - Wide Machine Chest Press
E - Cable Fly (3 set high to low, 3 sets low to high)
F1 - Tricep Pushdown
F2 - Cable Curl w/ Shoulder Flexed to 90°
G1 - DB Overhead Tricep Ext
G2 - Seated Incline DB Curl
H - Hammer Curl
I - Machine Tricep Extension (Intraset Stretching)
2 x 6-15
3 x 8-12
15
3 x 12-15
3 x 12-15
3 x 8-10
3 x 8-10
3 x 6-15
20, 15, 15, 15
Week 1 - Day 4 - Lower - Quads/Adductors
Drop Set on Final Set
Partials Upon Initial Failure + Drop Set
See PDF.
Superset + Blood Flow Restriction
A - Hip Adduction
B - Leg Extensions
C1 - Leg Press Wide Foot Position
C2 - Leg Press Narrow Foot Position
D - Bulgarian Split Squat
E1 - BFR Walking Lunges
4 x 10-20
4 x 10-20
4 x 12
4 x 12
3 x 10
4 x 10 ea Leg
Blood Flow Restriction
Superset
Superset
Superset
Superset
Hips Ext. Into Pad - Glutes Isometrically
Contracted; On final set, upon failure,
reduce the load by 50% and peform 21's
Dorsiflexion @ ankle (toes pointed up)
High Foot Position
Intraset Stretching Protocol on Final Set
Blood Flow Restriction
E2 - BFR Hamstring Curls
Week 1 - Day 5 - Upper - Back/Delts
30, 15, 15, 15
A1 - Lat Pulldowns - Pronated Grip + Wide
A2 - Machine Shoulder Press
B1 - Lat Pulldowns - Neutral Grip
B2 - Arnold DB Press
C1 - Cable Upright Row
2 x 20
2 x 20
3 x 8-15
3 x 8-15
2 x 10-15
C2 - Cable Front Raises
2 x 10-15
3 x 6-15
D - High Row - Diagonal Pull
3 x 6-12
E - DB Row
F - Supinated Low Row of Choice (BB, Cable, Machine) 3 x 6-12
4 x 12-20
G - Machine Lateral Raises
H1 - Straight Arm Lat Pull-Down (Shoulder Ext.)
2 x 12-20
H2 - Face Pulls
2 x 12-20
Week 1 - Day 6 - Lower - Hams/Calves
A - Lying Hamstring Curls
B - Glute Ham Raise (GHR)
C - Uni-Lateral Hamstring Curl
D - DB Romanian Deadlifts
E - Vertical Leg Press or Normal Leg Press
F - Seated Calf Raise
G - Standing or Donkey Calf Raise
H - BFR Quads - Leg Extensions
4 x 15-20
4 x AMRAP
3 x 8-12
3 x 6-15
3 x 12
4 x 15
4 x 10
30, 15, 15, 15
Week 2 - Day 1 - Upper
Superset
Superset
Giant Set
Superset
Superset
Hips Ext. Into Pad - Glutes Isometrically
Contracted
A - Bench Press of choice*
B - Chest Supported Row*
C1 - Lat Pulldowns (or weighted Chins)*
C2 - Overhead Press of choice*
D1- Dips
D2 - Upright Rows (EZ Bar, Cable, or Barbell)
E1 - Lateral Raises
E2 - Skull Crushers
E3 - Curls
F1 - Pec Deck Flies
F2 - Rear Delt Flies
G1 - Straight Arm Lat Pull-Downs (Shoulder Ext.)
G2 - Front Raises (Shoulder Flex.)
2 x 10-15
2 x 10-15
12, 10, 8
12, 10, 8
12, 10, 8
2 x 12-20
2 x 12-20
2 x 12-20
2 x 12-20
Week 2 - Day 2 - Lower
A - Lying Hamstring Curls
B - Leg Press*
4 x 10-15
Tempo: (X/1/3/1) - see PDF
Giant Set
C - Deadlift of Choice (Conventional or Sumo)*
D - Glute Bridge
E - Calf Raise
F1 - Leg Extension
F2 - Hip Adduction
F3 - Hip Abduction
3 x 10-15
5x8
3 x 15
3 x 15
3 x 15
Week 2 - Day 3 - Upper - Chest/Back
Superset
Superset
A1 - Speed Barbell Bench Press
A2 - Speed Barbell Row
B - DB Flat Bench
C - Chest Supported Horizontal Row
D1 - High Row Machine - Diagonal Pull
D2 - Incline Machine Chest Press
Superset
E1 - Low Row Machine
E2 - Decline Machine Press
Superset
F1 - DB Chest Fly (Flat or Incline)
F2 - DB Rear Delt Fly
Superset
G1- Pull-ups 2 Sets Pronated, 2 Sets Neutral, 2 Sets Supinated
G2 - Dips 3 Sets, Push-Ups 3 Sets
5 x 5 @ 60% 1RM
5 x 5 @ 60% 1RM
3 x 6-10
3 x 6-10
3 x 6-12
3 x 6-12
3 x 6-12
3 x 6-12
3 x 10-15
3 x 10-15
AMRAP
AMRAP
Week 2 - Day 4 - Lower - Quads/Adductors
Giant Set
Superset
Bodyweight
Superset
Bodyweight
Drop Set on Final Set
Superset
Superset
Superset
Superset
A1 - Hip Adduction
A2 - Hip Abduction
A3 - Jefferson Squats
B - Bulgarian Split Squat
C - Leg Press or Hack Squat
D - Banded Lateral Steps
E1 - Leg Extension
E2 - Sissy Squat
F1 - BFR Hamstring Curls
F2 - BFR Standing Calf Raise
Week 2 - Day 5 - Upper - Delts/Arms
A - Overhead Press of Choice*
B - Arnold DB Press
C1 - Rear Delt Swing (Prone on Incline Bench)
C2 - Rear Delt Row (Prone on Incline Bench)
D - DB Lateral Raise
E - DB Upright Row - Unilateral
F1 - DB Tricep Kickback
F2 - DB Spider Curl
G1 - Standing Curl (EZ Bar or DB)
G2 - Skull Crush (EZ Bar or DB)
H1 - Single Arm Cable Curl w/ Shoulder Ext.
H2 - Overhead Cable Tricep Ext.
3 x 15
3 x 15
3 x 10 ea side
3 x 10
4 x 15-20
2 x 10
3 x 15
RPE 8
30, 15, 15, 15
30, 15, 15, 15
3 x 8-15
3 x 20+
3 x 8-12
3 x 12-20
3 x 8-12
3 x 10-15
3 x 10-15
3 x 6-10
3 x 6-10
3 x 10-15
3 x 10-15
Run the Rack - Mulltiple Drop Sets
I - Hammer Curl (run the rack)
2 x RTR
Week 2 - Day 6 - Lower - Hams/Calves
Intraset Stretching Protocol on Final Set
A - Seated Calf Raise
3 x 20
B - Standing or Donkey Calf Raise (last set intraset stret5 x 10
C - Single Leg Hamstring Curl
Blood Flow Restriction
3 x 15
D - Vertical Leg Press or Leg Press
3 x 10-20
E - Stiff Leg Deadlift (SLDL) or Romanian Deadlift (RDL) 3 x 12
F - Alternative Hamstring Curl, Bilateral
2 x 21's
G - BFR Quads - Leg Extension
30, 15, 15, 15
Training Videos Playlist:
https://www.youtube.com/playlist?list=PLgcDp4x0RNwZU6KtA9fCtrNXry-rk9-
High Foot Position
Intensity Techniques, Explained:
Superset
Performing two exercises, back-to-back without a rest period until both paired
Giant Set
Performing three of more exercises back-to-back before taking a rest period.
Drop Set
Reducing the load by 25-50% so you can complete more repetitions. This is a g
Blood Flow Restriction
Using knee wraps, or occlusion straps, we restrict venous return of blood from
This leads to an extreme acculation of metabolite build-up and significant cellAim to perform 4 total sets, the 1st set aiming for 30 reps, followed by 15 repe
BFR tightness should be approx. 7/10 subjectively speaking. (Additional info/vi
http://content.jwplatform.com/previews/fbgCPsXk-HhhvXS5R
BFR Bands:
http://www.bfrbands.com/products/bfr-bands/pro-bfr-bands/?aff=13
Intraset Stretching
After performining your working set, instead of just resting as you typically wo
After 30 seconds, reduce the load and attempt to perform more repetitions, o
This causes a painful pump and this novel stimulus can be a great tool to force
(Additional Info/Video Explination - http://content.jwplatform.com/previews/
21's
Perform 7 Partial Repetitions in the fully shortened/contracted position, then w
Run the Rack
Starting with heavy load, perform repetitions until form breakdown/ failure an
It's basically a triple drop-set in which your starting with heavier dumbells and
Rep Range A: 5 x 5 *
Rep Range C: 3 x 10-12
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
PV
d exercises are completed.
great way to push past initial failure, increase time under tension, increase total tra
m the muscle back to the heart, but we don't inhibit arterial blood flow to the muscle
swelling response. When performing BFR, utilize approx 30% of what you would ty
etitions on sets 2-4. Do not remove the occlusion wraps inbetween sets, only rest 3
ideo explination)
ould, you "rest" for 30 seconds while allowing the weight you were training with to i
nce you reach failure or your rep goal, allow the weight to overload the muscle in t
your body to adapt and grow.
SkYK01Hn-HhhvXS5R)
without a break perform 7 Full ROM Repetitions, then perform 7 partial repetitions
nd then reduce the load so you can perform more reps to failure, then reduce the lo
going down the rack to reduce the load and extend the drop-set.
Rep Range B: 4 x 8
Rep Range A: 5 x 5 Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5 Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5 Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5 Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5 Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5 Rep Range C: 3 x 10-12
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range A: 5 x 5
7th week deload if needed
aining volume and induce greater metabolic stress and cell swelling.
e.
ypically use for working sets.
30 seconds in between sets.
induce an intense strech on your muscle.
hat stretched position one more time, and then decrease the load again and aim
s in the stretched/lengthened position of the range.
oad again and perform more reps to failure.
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range B: 4 x 8
Rep Range A: 5 x 5
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range C: 3 x 10-12
Rep Range B: 4 x 8
Rep Range C: 3 x 10-12
to get a few more repetitions.
Rep Range B: 4 x 8
Rep Range C: 3 x 10-12
Rep Range C: 3 x 10-12
Rep Range C: 3 x 10-12
Rep Range C: 3 x 10-12
Rep Range C: 3 x 10-12
Rep Range C: 3 x 10-12
Rep Range A: 5 x 5
Rep Range A: 5 x 5
Rep Range A: 5 x 5
Rep Range A: 5 x 5
Rep Range A: 5 x 5
Rep Range A: 5 x 5