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Make sure you see the BLOG POST describing the general approach and progression of this special “DB only” program
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Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics
A. Rear-Foot Elevated Split Squats
3 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 3 x 6-12 Reps
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B. Single-Leg DB RDL
3 x 8-25 per leg
Rest as needed between legs
***If you have access to a barbell:
Stiff-Legged Deadlifts for 3 x 6-12 Reps
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C. Alternating Front-Rack Lunge
Build up to challenging set of 10-20 Reps (5-10 per leg)
Then complete 2 additional sets with 15-20% less weight
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D. Alternate x 3 sets each:
Single Leg DB Hip Thrust x 8-20 Reps per leg
Rest 1-2 min after both legs
Weighted Plank x 30 seconds (decrease weight each set)
Rest 1-2 min
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E. Superset x 2 sets each:
Weighted Sit-ups (DB on/above chest) x 10-15 Reps
Lying Leg Raise x 12-20 Reps
Rest 2-3 min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 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)
3 x 6-15 per arm (12-30 total reps)
Rest as needed between arms
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C. Alternate Movements x 3 “work sets”
One challenging set in the 6-12 Rep range if possible
Then two lighter sets in the 10-20 Rep range
Dips (between chairs) OR Bench Dips OR Narrow/Tricep Push-ups
Rest 2-3 min
DB Hammer Curls
Rest 2-3 min
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D. Bentover Reverse Flies (pinkies up)
3 x 15-20 Reps (light weight; 45-60 sec b/w sets)
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Day 3 – Lower Body
Part A and B repeat week to week. Track these metrics
A. DB RDL
3 x 12-30 Reps
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B. DB Front Squats OR Heels-Elevated Goblet Squats
3 x 12-30 Reps
***If you have access to a barbell:
Front Squats for 3 x 12-18
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C. Single DB Rear-Foot Elevated Split Squat
3 x 10-20 Reps per leg
Rest 1-2 min between each leg as needed
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D. Alternate Movements x 3 sets each:
Keep the same weight for all sets (despite decreasing rep scheme)
Walking Lunges (light DB’s held at side) x Reps 40-30-20
Rest 2 min
Reverse Crunches x Reps 40-30-20
Rest 2 min
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E. Sit-ups (ADV “V-ups”)
AMRAP 1 min (Rest 1 min) Repeat AMRAP 1 min
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 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 3 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 Reps 25-20-15-10-5
Rest only as long as needed to ensure quality/unbroken sets
(starting with weight for 25-reps unbroken on each exercise)
DB Pullovers
Lying DB Tricep Extensions
If you have bands available:
Straight-Arm Banded Pulldown (instead of DB Pullovers)
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D. Bentover DB Face Pulls
2 x 15-30 Reps
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Day 5 – OPTIONAL (Conditioning and Core)
A. Running Intervals x 4 Rounds:
Each round is 5 min long as described below
***Walk 5-10 min BEFORE AND AFTER the 4-Round sequence
RPE = Rate of Perceived Exertion
RPE is an entirely individual assessment of effort level
Walk 1 min @ Brisk Pace
Run 1 min @ RPE 6
Run 1 min @ RPE 7
Run 1 min @ RPE 8
Run 1 min @ RPE 9
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B. EMOM x 10 min (alternating):
4-6 Reps Burpee Box Jumps (high box, step down)
8-16 Reps V-ups OR Clamshell Crunches (with or without ball between legs)
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