REBUILT 2.0
PROGRAM CREATED BY:
Joe DeFranco
All rights reserved. No part of this manual may be reproduced (by any
means) without the expressed written permission of Joe DeFranco.
This manual is being offered for education and information purposes. There is
inherent risk with any physical activity. Please consult your physician before
starting this (or any) exercise program. Joe DeFranco and DeFranco’s Training
Systems, LLC, can not be held responsible for any injury that may occur while
participating in the REBUILT 2.0 program.
©2022 DeFranco’s Training Systems, LLC
Table of Contents
Acknowledgements
4
Intro/Background
5
Program Components/Notes
8
“Quick 6” Warm-up Routines
13
ReBuilt 2.0 - The Program
16
Relative Strength & Body Comp Standards
29
Training Longevity Commandments
35
3
ACKNOWLEDGEMENTS
I wanted to recognize the following individuals for having a positive
influence on my training/rehab [in some way, shape, or form] during
the past 18-24 months. Whether it was an in-person interaction,
podcast, or social media post - these leaders have all helped me
advance my training knowledge - which contributed to the creation
of this new ReBuilt 2.0 program. Thank you all for your willingness
to share such valuable information. Keep leading from the front!
[In no particular order]
Dr. Frank Alberta
Dr. Gregory Doerr
Jim “Smitty” Smith
Brian Oberther
Christian Thibaudeau
Matt Wenning
Ben Patrick
Jay Ferruggia
Dr. Jordan Shallow
Dr. Chad Waterbury
Dr. Kelly Starrett
Dr. Trevor Bachmeyer
Sal Di Stefano
John Meadows
Dave Tate
Jim Wendler
Eugene Teo
Zach Even-Esh
4
Intro/Background
Thank you for purchasing Rebuilt 2.0. You’ve made a great
decision!
I know you’re excited to check out the 12-week program, so I’ll
keep this intro short & sweet.
On October 9, 2020 I had major shoulder surgery. (This was my
4th major surgery, as I had 3 back surgeries in my 20’s to remove
a tumor that was growing inside my sacrum.)
This time around, my supraspinatus & biceps tendons were
completely torn, along with my infraspinatus, subscapularis and
labrum. These tears/injuries were a culmination of 35 years of
5
heavy lifting, combined with 13 years of playing football.
As I was woke up from my most recent surgery [gasping for air
due to an interscalene nerve block that affected my ability to
breathe] I thought to myself, “I’m going to come back from this
surgery stronger, leaner, and healthier than ever…and I’m going
to do it the smartest way possible because I don’t want to go
through this sh*t ever again!!”
The DAY I arrived home from my surgery I began planning,
researching and designing ReBuilt 2.0. It’s been a long road…
and it certainly wasn’t easy. But here we are - 14 months postsurgery - and I’m in the best shape of my life [at 46-years-old]!
It’s time for a change: Most
people accept joint pain as part
of the muscle-building &
strength-building process, but
it doesn’t have to be that way!
ReBuilt 2.0 uses the most jointfriendly exercises - in the
proper sequencing - to reduce
joint stress, while increasing
strength, hypertrophy &
mobility!
As you can see from my pics, ReBuilt 2.0 has built me the best
physique of my life - and the best part is - I actually feel better
than I look.
Now it’s YOUR turn!
6
If you’re like me and have nagging injuries (from playing sports
when you were younger and/or years of heavy lifting), ReBuilt 2.0
is about to change your life!
Gone are the days when training would take away from your
quality of life. It’s time to build a physique that enhances your
daily activities and feels as good as it looks…
It’s time to get REBUILT!
Let’s get started!
-Joe D.
7
READ BEFORE YOU BEGIN PROGRAM!
Do NOT skip to the 12-week program until you read through
ALL of the following notes! Reading the information below
is crucial to your success on the ReBuilt 2.0 program.
1.
Exercise Execution
Make sure to watch the VIDEO DEMOS of each exercise
before you begin this program!
We filmed every single exercise in this program for you. Take advantage
of the video library and review each exercise before you begin each
workout. Proper exercise execution is key if you’re interested in
maximizing your results!
8
2.
Training Days | Program Split Recommendation
Monday: Push
Tuesday: Legs
Wednesday: Off
Thursday: Pull
Friday: Off
Saturday: Full Body
Sunday: Off
*NOTE: I recommend the above training days/split, BUT…
I know some people prefer/need weekends off (for family, travel, etc). If
that’s the case, simply perform your Full Body workout on Friday. (Of
all the body parts, I believe “upper back” can handle the most volume/
frequency. After all, they are postural muscles which “fight gravity” 24/7
- so training ‘Back’ on “back-to-back” days (pun intended) is NOT the
end of the world :)
3.
RPE for “Pump-n-Prime” circuits
You will see “RPE 5-7” written next to all the “Pump-n-Prime” circuits.
This is merely a reminder to not go “too crazy” (weight-wise) on these
exercises. Think of this circuit as the final phase of your WARM-UP.
Your main goal(s) are to bring some blood to the primary & supporting
muscles (which helps provide some additional stability once we get into
the heavier, more intense exercises), improve mobility/ROM & prime
(“wake up”) your CNS. You do NOT want to go to failure (or anywhere
near failure) on these sets. These circuits have been placed at the
9
beginning of each session to ENHANCE the subsequent workout, not
take away from it.
4.
“Total Reps” Explanation
For your Main Lift (on PUSH Day) during Weeks 1-4 you’ll be
performing “40 total reps w/ your 10-15RM”…
Don’t worry about figuring out percentages of your “1RM” for the
‘Slight Decline DB Pause Bench Press’. Simply choose a weight that you
know you can complete for 10 reps, but not more than 15 reps. THAT’S
the weight you’ll be using for all sets. (Simple enough for ya?!)
*If you happen to get over 15 reps on the first set, no problem… Simply
go 5-10lbs heavier during the following week’s workout. On the other
hand, if you couldn’t complete 10 reps on the first set, you went too
heavy. In that case you’ll need to drop the weight. You’ll figure it out :)
If you choose an appropriate weight, your “week-to-week” goal is to try
and complete your total reps in less time each week. (Your ability to
complete the 40 reps in less time should be a product of shorter rest
intervals between sets, NOT because you’re “rushing” through the actual
reps!) REMEMBER to pause for a second at the bottom of each & every
rep!
5.
“OFF DAY” Recommendations [*VERY IMPORTANT*]
I recommend taking a minimum of 10-12k total steps every day. (That
seems to be the “sweet spot” where most of the health/longevity benefits
begin.) Personally, for my ReBuilt 2.0 transformation I walked 30-40
minutes “every” morning. (NOTE: My goal was to walk every morning,
but I averaged 6 days a week, never less than 5 days.) Every night, after
dinner, I also walked our dogs for 10-20 minutes. (I highly recommend
taking a 10+ minute walk after each and every meal, whenever possible.
This helps improve digestion, while reducing gas & bloating.) On days
that I missed one or more of my walks, I simply “added extra steps” onto
10
another (less busy) day later in the week. Your “big picture” goal is to get
at least 70-85k total steps in each week; Figure out the most convenient/
consistent way to get those steps in [based on YOUR schedule] and make
it happen!
I personally didn’t do any other “cardio”, besides my daily morning/
evening walks, while on the ReBuilt 2.0 program.
*But, if you’d like to incorporate a little extra cardio (besides walking)
into this program, I’d recommend 1 HIIT session a week. Just make sure
you’re doing it properly!
Here’s my HIIT recommendation: 10sec of ALL-OUT effort followed
by 50sec of active recovery. Do this for 8-12 rounds with a 2-3 min
warm-up & cool down. (Assault bike, rower or sled/prowler are some of
my favorite choices for HIIT sessions.)
6.
Rest Intervals
If a specific rest interval isn’t specified for an exercise, rest as long/little
as you feel you need to perform the next set at the highest possible level.
(Everyone has different strength/conditioning levels, so work at a pace
that’s appropriate for YOU.) BUT, with that being said, don’t get in a
habit of resting 3-4 minutes between every set! REMEMBER: We’re
prioritizing health, longevity & relative strength on this program - so
your goal should be to “push the pace” of your workouts (without
sacrificing the quality of your reps/sets).
7.
Weekly Progress [supplemental & accessory exercises]
“Progress” can come in many different forms: You can lift more weight
each week, decrease your rest intervals (while lifting the same weight),
improve your technique, increase the number of reps (with the same
weight), etc.
11
Make sure you’re doing everything in your power to progress from weekto-week. Don’t just “go through the motions”!
FOR EXAMPLE: If an exercise calls for “3 sets of 12-15 reps” [during
one of the 4-week training blocks] you can:
OPTION A: Perform 3 sets of 15 reps during the first week, then increase the
weight and decrease the reps the following week(s)
OPTION B: Perform 3 sets of 12 during the first week, then try and increase the
reps [while using the same or more weight] the following week(s)
*These are just 2 examples of the many ways you can progress from
week-to-week. I don’t care how you decide to progress your
supplemental & accessory exercises, as long as you’re progressing!
8.
Exercise Substitutions
If an exercise hurts, DON’T DO IT! (See “Training Longevity
Commandment #1”). There is always an alternative/regression, so there’s
no need to “push through pain”. You must become your own best trainer/
coach. Just because an exercise/regression may not be programmed in
any of the ReBuilt 2.0 workouts doesn’t mean you can’t incorporate it. If
there’s a variation of a movement that you feel is better for you and your
body, DO IT! Again, I want you to become your own best trainer/coach.
Nobody knows how your body feels better than you. Be smart and make
any programming adjustments that you feel are needed to personalize the
ReBuilt 2.0 program for your body.
9.
Equipment Requirements
I did my best to make this program as practical as possible. The majority
of the ReBuilt 2.0 program requires only basic equipment that most
commercial (or well-equipped home) gyms have: Rack, Adjustable
Bench, Dumbbells, Barbell, Bands & Rings/suspension trainer.
*Cables are also incorporated into the program, but most of the cable
exercises can be substituted with band(s) if needed.
12
ReBuilt 2.0 - “Quick 6” Warm-up Routines
*I purposely made these warm-ups quick & simple. There is no excuse
NOT to do them. DON’T SKIP YOUR WARM-UP!
13
PUSH WARM-UP
1.
Dr. Kirsch Protocol w/ Scapular depressions
Hang x 30sec, then perform 10 scap depressions
2.
Prayer Stretch: Hold for 5 deep breaths
3.
Half-Kneeling Thoracic Rotation Combo [against wall]:
3 reps per side
4.
Modified Scorpion Pec Stretch - Palm down:
Hold for 5 deep breaths each side
5.
ISO-Hold Y-W-T-Surfboard: Hold each position for 15sec.
6.
Scap Push-ups: 10 reps
————
LOWER WARM-UP
1.
Big Toe/Ankle Mobilization: 10 reps
2.
Rear Foot Elevated Quad/Hip Flexor Stretch: Hold for 5 deep
breaths (approx. 45-60sec)
3.
Elevated Pigeon Stretch: Hold for 5 deep breaths (approx.
45-60sec)
4.
90/90 Hip Switch: 6-10 reps per side
5.
Hand Supported Hip Airplane: 10 reps per leg
6.
Lateral Lunge: 6-10 reps per side
14
PULL WARM-UP
1.
Child’s Pose w/ Lat Stretch: 3-5 deep breaths w/ right arm & 3-5
deep breathes w/ left arm
2.
World’s Greatest Stretch: 3-5 reps per side
3.
Modified Scorpion Biceps Stretch - Thumb down:
Hold for 5 deep breaths each side
4.
Prone Handcuff Retractions: 10 reps
5.
PVC “Pull-Apart” Behind-The-Neck Press: 5 reps
6.
Overhead Reach Against Wall: 10 reps
—————
FULL WARM-UP
1.
Lax or Golf Ball Smash - Bottom of feet: 60sec per foot
2.
Band-Assisted Squats + Cossack Squats: 10 squats + 5 cossack
squats per side
3.
Band Lat + Pec Stretch: 30sec each position
4.
Band Dislocates: 10 reps
5.
High Plank to Downward Dog: 10 reps
6.
Bent-Knee Copenhagen Side Plank: Hold 20sec each side
15
ReBuilt 2.0 - Official Program
16
WEEKS 1-4
MONDAY: PUSH WORKOUT
1.
Pump-n-Prime Circuit (RPE 5-7)
a.
b.
c.
Prone Y-W Raise w/ PVC (or Bodybar): 8 reps
Flat Bench DB Flyes: 10 reps
Flat Bench DB Tricep Kickbacks: 12 reps
*Perform 3 rounds of this circuit w/ minimal rest between rounds.
2.
Supplemental Superset
a.
Seesaw Push-ups: 3 x 10-15, Last set AMRAP
*The goal is to complete all reps without allowing the sides of the barbell to touch the floor.
b.
3.
Band Pull-Aparts (overhand): 3 x 12-20
Main Lift
a.
Slight Decline* DB Pause Bench Press: 40 total reps w/
your 10-15RM (See “Total Reps” explanation on page 10.)
*Place 25lb plate under foot-end of bench | 1sec pause at bottom of each rep
4.
DROP-SET: Rest 2min after last set of the main lift, drop weight
approx. 10-15% and then perform your drop-set.
a.
Slight Decline DB *Squeeze Press [w/ Rest-Pause]:
1 set x “AMRAP” (leaving 1-2 reps “in the tank”), rest
20-30sec, then perform as many more reps as possible.
*Placing 1-2 Airex Pads [b/t dumbbells] is recommended, but NOT required.
5.
Accessory Superset
a.
*Prone Incline DB Y-Raise: 3 x 20,15,12 (increase weight each set)
*Set incline at approx. 75-80 degrees
b. Flat KB (or) DB Tricep Extensions: 3 x 10-15 reps
6.
Finisher
a.
Single Arm Cable (or Band) Lateral Raise 21’s: 2 sets
*FULL ROM x 7, TOP-Half x 7, BOTTOM-Half x 7
17
TUESDAY: LOWER WORKOUT
1.
Pump-n-Prime Circuit (RPE 5-7)
a.
b.
c.
Wall Tib Raises: 3 x 20-35 reps
Band “Moonwalkers”: 15-20 reps per leg
Single Leg Seated Band Leg Curls: 10-15 reps per leg
*Perform 3 rounds of this circuit w/ minimal rest between rounds.
2.
Supplemental Superset
a.
Split Stance Barbell (or KB) RDL’s*: 3 x 8 reps each leg
*90% of weight on FRONT foot. (Turn back foot OUT slightly)
b.
3.
(Band-Assisted) Reverse Nordics: 3 x 6 reps
Main Lift
a.
KOT Split Squat, front foot/toes elevated [holding dumbbells]
WK1 = 3 x 10 per leg
WK2 = 3 x 8 per leg
*increase weight from WK1
4.
Accessory Superset
a.
b.
5.
WK3-4 = 4 x 8,7,6,6 per leg*
*increase weight each set
45-Degree Hypers (OR) Reverse Hypers: 3 x 10-15 reps
Foam Roller Body Saw: 3 x 8-12 slow/controlled reps
Finisher
a.
Kettlebell Mile, holding 10% BW in each hand
18
THURSDAY: PULL WORKOUT
1.
Pump-n-Prime Superset (RPE 5-7)
a.
b.
Straight One-Arm Band Pulldown: 3 x 8-12 per arm
Band “No Money” External Rotation*: 3 x 12-15
*Can use “Loop/Theraband” (OR) “Straight Band”
2.
Supplemental Exercise
a.
Half Kneeling Single Arm Lat Pulldown w/ ISO-Holds*
*Drive elbow into thigh for 2-count each rep
WK 1-2 = 3 x 10, 8, 8 per arm
3.
WK 3-4 = 4 x 8 per arm
Main Lift
a.
Chest Supported DB or KB Rows [w/ ISO-Holds]: 3 x 10-12
*Hold each rep in contracted position for a “1-count”
4.
DROP-SET: Rest 60sec after last set of the main lift, drop weight
approx. 20% and then perform your drop-set.
a.
Chest Supported ISO-Alternating DB or KB Row:
1 set x 8-10 reps each arm
5.
Accessory Back/Bi Superset
a.
b.
6.
ISO-Hold Y-W-T-I: 3 x 15sec hold each position
DB “Smash” Spider Curls: 3 x 10-12 reps
Finisher
a.
Incline 1.5-Rep Dumbbell Curls: 2 sets x 8-12 reps
*Set up Incline Bench b/t 60-75degrees
19
SATURDAY: FULL BODY WORKOUT
1.
Main Lift
a.
Goblet Box Squats: 35-50 TOTAL reps w/ 50% Bodyweight
*Perform 1-2 low-rep warm-up sets before you start your work sets.
WK 1 = 35 total reps w/ 50% BW
WK 3 = 45 total reps w/ 50% BW
WK 2 = 40 total reps w/ 50% BW
WK 4 = 50 total reps w/ 50% BW
NOTE: To reduce shoulder stress, you can “mix & match” the load by wearing a
weight vest and/or placing a chain(s) around your neck.
FOR EXAMPLE: A 200lb man can hold an 80lb dumbbell & place a 20lb chain
around his neck [as opposed to just holding a 100lb dumbbell.] *Follow this advice
whenever performing a Goblet Squat variation while on this program.
2.
EDT Superset
a.
Inverted Bodyweight Rows: 5-10 reps
*Choose the appropriate set-up/technique for your current strength level
b.
Push-ups (“3-2-1” technique): 5-10 reps
*Advanced trainees can wear light weight vest for EDT Supersets if needed
WKS 1-2 = Perform 5-10 reps each movement in an alternating fashion. Rest
as little as needed and repeat x 15 MINUTES.
WKS 3-4 = Perform 5-10 reps each movement in an alternating fashion. Rest
as little as needed and repeat x 18 MINUTES.
3.
“Pick-A-Part!” [Optional]
Pick a body part(s) that you feel needs more work and spend
10-12 minutes training it.
20
WEEKS 5-8
MONDAY: PUSH WORKOUT
1.
Pump-n-Prime Circuit (RPE 5-7)
a.
b.
c.
Gripless Band Face Pull-Aparts: 10-15 reps
Low Incline DB Flyes: 10 reps
Low Incline DB Tricep Kickbacks: 12 reps
*Perform 3 rounds of this circuit w/ minimal rest between rounds.
2.
Supplemental Superset
a.
b.
3.
Ring/Suspension Push-ups: 3 x 8-12 reps (weighted if necessary)
Band Pull-Aparts (underhand): 3 x 12-20 reps
Main Lift
a.
Low Incline Eccentric-Focussed DB Bench (on Bosu)*
4 sets x 8, 7, 6, 6 reps (5-second lowering each rep)
*Bosu Ball recommended, but NOT required.
4.
DROP-SET: Rest 2min after last set of the main lift, drop weight
20-25% and then perform your drop-set.
a.
Low Incline Alternating DB Bench - Ascending Ladder*
*Start w/ both arms locked out. Perform 1 rep w/ right arm, then 1 rep w/ left arm.
Then perform 2 consecutive reps w/ your right arm followed by 2 consecutive reps
w/ your left. Then, 3 consecutive reps w/ your right arm & 3 consecutive reps w/ your left.
The goal is to make it to “6 reps” each arm (which would equal 21 TOTAL reps per arm).
5.
Accessory Superset
a.
b.
6.
Side-Lying Incline Laterals: 3 x 8-10 reps per arm
X-Band Lateral Raises: 3 x 10-20 reps
Finisher
a.
Meadows Rear Delt Swings: 100 total reps
21
TUESDAY: LOWER WORKOUT
1.
Pump-n-Prime Circuit (RPE 5-7)
a.
b.
c.
Reverse Step-ups: 8-12 reps each leg
Seated Band Leg Curls (bilateral): 10-20 reps
Straight Leg Calf Raises: 10-15 reps
*Perform 3 rounds of this circuit w/ minimal rest between rounds.
2.
Supplemental Superset
a.
Hand Supported Single Leg RDL’s: 3 x 8-10 reps per leg
*Contralateral load (opposite hand)
b.
3.
(Band-Assisted) Reverse Nordics: 3 x 6-8 reps
Main Lift
a.
Deficit Reverse Lunges, holding dumbbells*
4 sets x 8, 7, 6, 5 reps each leg (increasing weight each set)
*Can use straps if grip becomes a limiting factor
4.
Accessory Superset
a.
b.
5.
Glute Bridge Sliders: 3 x 6-8 reps (slow/controlled eccentric)
Banded Reverse Crunches (OR) Hanging Bent-Knee Raises
3 sets x 10-15 reps
Finisher
a.
Single Arm Farmer’s Walk, holding DB or KB: 3 x 45-60sec each arm
*Perform right arm, then left arm (without resting between arms). After you
complete your 1st set with each arm, REST 60sec, then repeat for 2 more sets.
**Holding 25% of your BW is a good starting point/weight. Once you can
complete all 3 sets x 45-60sec w/ 25% BW (and near-perfect posture/
technique), you can increase the weight.
22
THURSDAY: PULL WORKOUT
1.
Pump-n-Prime Superset (RPE 5-7)
a.
b.
2.
Supplemental Exercise
a.
3.
Straight Arm Cable Pulldowns: 3 x 10-12 reps
*Use straight bar or long rope
Single Arm Cable (or Band) Ext. Rot. (elbow at side): 3 x 10
One-Arm DB “Gorilla” Rows: 3 x 10, 8, 8 reps each arm
Main Lift
a.
(Weighted) Inverted BW Rows: 40-50 total reps
WKS 5-6 = 40 total reps
4.
WKS 7-8 = 50 total reps
DROP-SET: Rest 60sec after last set of the main lift, then perform
your dropset.
a.
Inverted BW Row ISO-HOLD [w/ yoga block]: 1 set x ALAP
*Knees bent/Feet on floor (Beginner/Intermediate) OR Straight Legs/elevated on bench (Advanced)
5.
Accessory Back/Bi Superset
a.
b.
6.
Y-Handcuffs: 3 x 8-10 (slow/controlled reps)
Reverse Grip EZ Bar Curls: 3 x 10-12 reps
Finisher
a.
DB Curl 21’s (version 2.0): 2 sets x 21 reps
*Zottman Curls x 7, Palms Up x 7, Hammer Curls x 7
23
SATURDAY: FULL BODY WORKOUT
1.
Main Lift
a.
Weighted Push-ups - Timed*: 50 TOTAL reps
[Use weight vest, band, backpack, chain(s), sandbag, or a combo of any 2 for additional weight]
*Choose a resistance/weight that represents your 12-15 rep max & complete 50
TOTAL REPS in the shortest time possible. [Start your stopwatch before your first
rep/set and then stop it immediately upon completing your 50th rep.]
RECORD YOUR TIME and try and complete your 50 reps [with the same
resistance] in LESS time the following week.
2.
EDT Superset
a.
Goblet Squats, heels elevated
*Suggested weight = 55% of your bodyweight
b.
L-Sit Rack Pull-ups*
*Advanced trainees can place a chain, med ball or weight plate on lap for added resistance
Perform 5-8 reps each movement in an alternating fashion. Rest as little as
needed and repeat x 18 MINUTES.
NOTE: The goal is to perform as many near-perfect reps (of both exercises)
as possible in the 18 minutes. When finished, write down the total number of
reps you completed in each exercise and try to beat that number the following
week!
3.
“Pick-A-Part!” [Optional]
Pick a body part(s) that you feel needs more work and spend
10-12 minutes training it.
24
WEEKS 9-12
MONDAY: PUSH WORKOUT
1.
Pump-n-Prime Superset (RPE 5-7)
a.
c.
2.
Supine Band “Pullover-Apart & Press”: 3 x 5-10 reps
Shoulder Touch Push-ups: 3 x 5-10 reps per arm
Supplemental Superset
a.
Single Arm DB Floor Press:
WKS 9-10 = 3 x 8-10 reps per arm (increasing weight each set)
WKS 11-12 = 2 x 8-10 reps per arm, 1 x AMRAP w/ 40% BW*
*EXAMPLE: 200lb man would perform final set w/ 80lb DB
*WOMEN: Use 25% BW for this set.
b.
3.
Floor Band Pull-Aparts (overhand): 3 x 12-20 reps
Main Lift
a. Barbell Bench Press variation*
4 sets x 5 reps, last set 5+
*Recommended: neutral/angled barbell + chains and/or reverse bands
[chains/reverse bands: decrease shoulder stress/loading in bottom position]
4.
Accessory Exercise
a.
5.
Cable Crossovers (OR) Single Arm Band Fly: 3 x 10-12
Finisher: 2-3 sets
a. Seated Medial Delt MASSacre 2.0 (Slight FWD lean)
- ISO-Alternating Lateral Raises x 6 per arm
- Lateral Raises x 8
- L-Lateral Raises x 10
- Bottom-Half Lateral Raises x 12 (last set 12+)
25
TUESDAY: LOWER WORKOUT
1.
Pump-n-Prime Circuit (RPE 5-7)
a.
b.
c.
Spanish Squats (holding light DB or KB): 10 reps
Stability Ball Bridge + Curl: 10 reps
Bent-Knee Calf Raises: 20-35 reps
*Perform 3 rounds of this circuit w/ minimal rest between rounds.
2.
Supplemental Superset
a.
Single Leg RDL’s*: 3 x 8,7,6 per leg (increasing weight each set)
*Ipsilateral load (same-side hand)
b.
3.
(Band Assisted) Reverse Nordics: 3 x 6-8 reps
OR
Backward Sled Drags: 3 x 40-50 yards per set
Main Lift
a.
Bulgarian Split Squats, holding DB’s: *3 x 6, 5, 5 each leg
*Increase weight each set / Can use straps if needed
4.
DROP-SET: Rest 2min after last set of the main lift, drop
weight 20% and then perform your drop-set.
a.
1.5-Rep Bulgarian Split Squats: 1 x 8-10 reps each leg
5.
Accessory Superset
a.
b.
6.
Barbell Hip Thrusts: 3 x 10, 8, 8 (pause at top of each rep for 1sec)
McGill Curl-ups: 3 x 5 “each leg” (hold each rep/contraction for 5sec)
Finisher
a.
Timed Forward/Backward Farmer’s Walks: 3 sets
Sets 1&2 = 30-45sec Set 3 = Max Time*
[*Goal = 40% BW per hand (or more) for 45+ seconds]
NOTE: If space is limited, just walk 5-6 steps forward & 5-6 steps backward.
Repeat for the duration of each set.
26
THURSDAY: PULL WORKOUT
1.
Pump-n-Prime Superset (RPE 5-7)
a.
Cross Bench DB or KB Pullovers*
*Lat emphasis - elbows tucked
3 sets x 8-10 reps
b.
2.
Supplemental Exercise
a.
3.
X-Band Rear Delt Flyes (OR) DB Rear Delt Flyes
3 sets x 12-15 reps
Meadows Landmine Row: 3 x 12, 10, 8 reps each arm*
*increasing weight each set
Main Lift
a.
Seated Cable Low Rows: 50-60 total reps*
WKS 9-10: 50 total reps
WKS 11-12: 60 total reps
*Choose a weight that represents the maximum weight that you can complete for 12-15 nearperfect reps. NOTE: It’s better to choose a lighter/more conservative weight in this exercise to
ensure quality execution/upper back development.
4.
DROP-SET: Rest 60sec after last set of the main lift, drop weight
approx. 20% and then perform your drop-set.
a.
1.5-Rep Seated Cable Low Rows: 1 x 8-12 reps
5.
Accessory Back/Bi Superset
a.
“Batwing T’s” (chest elevated)*: 3 x 5 reps*
*1 REP = Batwing/Row position x 3sec hold, then T-position x 3sec hold
NOTE: You may need to start with bodyweight-only for this exercise. It’s tough!!
b.
6.
Cross-Body Hammer Curls: 3 x 8, 7, 6 (increasing weight each set)
Finisher
a.
Single Arm Preacher Curls: 2 x 10-12 reps each arm
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SATURDAY: FULL BODY WORKOUT
1.
Main Lift
a.
Chin-ups (Neutral Grip recommended)
WKS 9-10 = Take your chin-up max and multiply it by 3. That is your
training volume. EXAMPLE: If you can do 5 chin-ups, then
your training volume for Weeks 9 & 10 is 15 TOTAL reps
(because 5 x 3 = 15).
WKS 11-12 = Take your chin-up max and multiply it by 4. That is your
training volume. EXAMPLE: If you can do 5 chin-ups, then
your training volume for Weeks 11&12 will be 20 TOTAL reps
(because 5 x 4 = 20).
*If you can’t do a single chin-up, perform Band Assisted Chin-ups (and follow the
same instructions/workout outlined above).
**If you can’t do at least 5 band-assisted chin-ups, perform Eccentric Chin-ups:
3-5 sets of 2-4 lowerings, 5-10sec each lowering
2.
EDT Superset
a.
Weighted Deficit Push-ups: 6-10 reps*
Use Dumbbells, Push-up Handles, or Suspension Trainer for deficit
Use weight vest, band, backpack, chain(s), or any combo of each, for additional weight*
*Choose a resistance/weight that represents your 12-15 rep max
b.
“Traditional” Goblet Squats: 5-8 reps w/ 60% BW*
*60% BW is a general guideline/recommendation. Make sure to adjust the weight for
YOUR specific strength/conditioning level.
Perform each movement in an alternating fashion. Rest as little as needed and
repeat x 20 MINUTES.
NOTE: The goal is to perform as many near-perfect reps (of both exercises) as possible in the 20
minutes. When finished, write down the total number of reps you completed in each exercise and
try to beat that number the following week!
3.
“Pick-A-Part!” [Optional]
Pick a body part(s) that you feel needs more work and spend
10-12 minutes training it.
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Relative Strength & Body Comp Standards
1.
Max Push-ups
2.
Max Goblet Squats w/ 50% BW
3.
Max Chin-ups (OR) Dead Hang
4.
Reverse Lunges w/ 35% BW [contralateral load]
5.
Farmer’s Walk [holding 40% BW in each hand]
6.
Waist Circumference measurement
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I recommend performing these 6 tests before/after each
12-week training cycle to determine the areas where you
need the most work, as well as identify the areas where
you made the most progress.
NOTE: You can spread the tests out and perform them on
two separate days if you prefer. You do NOT have to test
everything on the same day.
DISCLAIMER: The following tests/standards are by no
means appropriate for everyone. They are merely [general]
guidelines created for fit/healthy individuals to have something
to “shoot for”. Each standard was created based on my personal
training experience/clients and anecdotal evidence.
Relative Strength Test Explanations & Standards
MAX PUSH-UPS
Perform 1 set of as many unbroken* push-ups as possible (chest
to floor and full lockout on every rep). The test ends when you
can no longer push yourself all the way up, OR you need to take
more than 3 seconds break (at the top) to get another rep.
*Unbroken = You can NOT rest longer than 3 seconds in the top/
lockout position.
The ReBuilt 2.0 standard: 40 reps (men), 15 reps (women)
—————
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MAX GOBLET SQUATS w/ 50% BW
Perform 1 set of as many unbroken* goblet squats as possible
(parallel or lower on every rep).
The test ends when you can no longer stand all the way up, OR
you need to take more than 3 seconds break (at the top) to get
another rep.
*Unbroken = You can NOT rest longer than 3 seconds in the top/
lockout position.
NOTE: A 200lb man would perform this test with a 100lb
dumbbell or kettlebell. *You can “mix & match” your load if
needed. FOR EXAMPLE: If 100lbs is your required weight, you
can hold an 80lb dumbbell & place a 20lb chain around your
neck (to reduce stress on your shoulders).
You can elevate your heels for this test if you prefer.
ReBuilt 2.0 standard: 25 reps (men & women)
—————
MAX CHIN-UPS
Perform 1 set of as many bodyweight chin-ups as possible:
FULL ROM on every rep w/ NO leg swing. (Lower yourself
until your elbows are straight & pull yourself up until your chin
clears the bar.) The test ends when you can no longer pull
yourself all the way up, you begin shortening the ROM, or using
excessive leg swing/momentum.
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NOTE: I recommend a neutral grip because it’s easier on the
shoulders, elbows & wrists, but choose whatever grip you prefer.
(This test is more about your ability to “overcome your
bodyweight” and less about biasing specific muscle groups by
using different grips.)
ReBuilt 2.0 standard: 12 reps (men), 6 reps (women)
———
*Chin-ups Substitute [if needed]: DEAD HANG
If, for whatever reason, you can’t perform chin-ups - I
recommend testing yourself in the “dead hang”. Simply grab a
chin-up bar with a shoulder-width, pronated (overhand) grip and
hold/hang for as long as possible. The test is over when your grip
gives out and you let go of the bar with one or both hands.
ReBuilt 2.0 standard: 90 seconds (men), 45 seconds (women)
—————
Reverse Lunges w/ 35% BW [contralateral load]
Stand with your feet inside hip-width while holding a dumbbell
that represents 35% of your bodyweight [in your right hand].
“Break” at your left knee while simultaneously stepping back
with your right foot [until your right knee gently touches the
ground], then “push your left foot through the floor” and stand
back up. Repeat for as many [unbroken] reps as possible.
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The test is over when you lose your balance, your back knee
doesn’t touch the ground, or you can no longer stand all the way
up.
Perform on both sides.
ReBuilt 2.0 standard: 6 reps each leg (both men & women)
—————
Timed Farmer’s Walk [w/ 40% BW in each hand]
Grab a weight that represents 40% of your bodyweight in each
hand (ex: if you weigh 200lbs, you’ll be holding 80lbs in each
hand). Begin walking for as long as possible. The test is over
when you drop one (or both) of the weights, stop walking, or lose
“acceptable” posture (excessive rounding of the thoracic/lumbar
spine).
NOTE: If you don’t have a lot of space, you can walk forward &
backward in a small space. (ex: take 5-6 steps forward, then take
5-6 steps backward & repeat for duration of test)
ReBuilt 2.0 standard: 60sec (men), 30sec (women)
—————
Waist Circumference/Measurement
Use a tape measure to measure the circumference of your waist,
directly over your belly-button & “love handles”.
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NOTE: This is NOT the same measurement as your “pants size”.
(Most people wear their pants below their belly-button/waist, so
your pants size is going to be different than your true “waist
circumference”.) When measuring your waist circumference,
make sure the tape measure goes directly over your belly-button
& “love handles”. (See photo below)
image credit: www.T-Nation.com
ReBuilt 2.0 standard: You want your waist circumference to
measure HALF (or less) of your height.
EXAMPLE: Someone who is 5’ 10” (70 inches) tall, would want their
waist circumference to measure 35 inches or less.
NOTE: This standard is based off the research of Australian health expert, Philip Maffetone.
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ReBuilt 2.0 Training Longevity Commandments
#1) Though Shalt Never Train Through Pain
#2) Though Shalt Never Sacrifice Form To Lift More Weight
#3) Though Shalt Choose Exercises That Overload Your Muscles
More Than Your Joints
#4) Though Shalt Warm Up To Train, NOT “Train” To Warm Up
#5) Though Shalt Emphasize Relative Strength Gains Over Absolute
Strength Gains
#6) Though Shalt Limit The Use Of The Straight Barbell in Your Training
#7) Though Shalt Limit Axial Loading in Your Training
#8) Though Shalt “Pull” Twice As Often As You “Push”
#9) Though Shalt Program Pressing Movements That Allow The
Scapula To Move Freely
#10) Though Shalt Program Your ‘Main Lift’ Towards the Middle/End
of Your Workout
#11) Though Shalt Incorporate Various Methods of “Making Light
Weights Feel Heavy”
#12) Though Shalt Limit the Amount of Missed Reps, Forced Reps &
Training To Failure [on your main/compound lifts]
#13) Though Shalt Incorporate Loaded Carries Regularly in Your Training
#14) Though Shalt Walk At Least 10-12k Steps Per Day
#15) Though Shalt ALWAYS Return Thy Shopping Cart! :)
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