Day #1

Monday (pm) – Wednesday (am)

A1. Back Squat
  4 sets: 20,15,10,5 
A2. Glute Bridge
  4 x 8

B.

• B1. Eccentric Chin Up 
    4 x 1-2 reps @ 15-30 seconds

• B1. Cable Pull Down
    4 x 6-10 @ 3010

• B2. Bicep Curl – Reverse Grip

4 x 3-5 – For those doing Eccentrics

4 x 8-12 For those doing Cable Pulldowns

 

C.    Push Up 

• Find a max difficulty you can do at any given height (Ideally 6-10 ish). Get 70% of that number, 4 sets at this number plus one set max reps. Once you can get this last set to 12 reps. Increase in difficulty. After each set, 10 banded pull a parts with 10 seconds hold x 3 rounds = 1 set.

D. Front Plant / Side plank / Reverse plank 30-40 seconds in each position, no break. 4 Sets

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Day #2

(Monday PM & Saturday)

A. Barbell Thruster
  4 x 4-8
A2. Renegade Row
  4 x 16

B. 4 Sets of:

• Barbell RDL
    x 20,15,10,5

• BB Back Step – alternating legs
    x 20,15,10,5

• Standing Calf Raise
    x 20

C. 3 sets

• BB Triceps Extension
    3 x 6-8

• Banded Tricep Extension

3 x 10-20

Day #3

(Tuesday PM & Friday AM)

A1. High Box Step Up
  4 x 8 (each leg)
A2. Curtsey Lunge
  4 x 16 (total)

B. 6 Sets 

• Hip Thrusts
    x 20,15,10,5,5,30  :60-90 seconds rest only

C. 4 Sets of:

• • Bulgarian Split Squat (20-30% BW in each handx 4-8 reps each leg

  • Banded Side steps
      x 20 res each way

  • Banded 3 pt Plank w/ Row
      x 30-40 seconds