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Make sure you see the BLOG POST describing the general approach and progression of this special “DB only” program
This is week ONE of the THIRD and FINAL mesocycle. You should attempt to use the same loading/rep targets as “week 2” from the prior mesocycle.
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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
(all sets @ 31X1 tempo)
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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
(all sets @ 31X1 tempo)
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C. Alternate Movements x 2-3 Rounds:
Start with lighter weight and Increase each round. If you finish the second round and feel like you undershot your potential significantly, do a third round.
DB Split Squats (no elevation) x 6-15 Reps (weak leg)
Rest 30-60 seconds
Single Leg DB Hip Thrust x 6-15 Reps (weak leg)
Rest 2-3 min
Repeat for opposite leg/glute
Rest 2-3 min
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D. Alternate Movements Every Minute for 10 Minutes (5 sets each):
Weighted Sit-ups (DB on/above chest) x 8-15 Reps
Lying Leg Raise x 8-20 Reps
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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. 7 Rounds:
Choose a REP TARGET for each movement where you *could* achieve DOUBLE the reps
(i.e. if you could do 12 reps fresh, you would choose 6 Reps as your target rep number each round)
Dips (between chairs) OR Bench Dips OR Narrow/Tricep Push-ups
Rest 30-60 seconds
DB Hammer Curls
Rest 30-60 seconds
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D. Incline WIde DB Row (Rear Delt focus)
3 x 12-25 Reps (light weight, short rest 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. Alternate Paired Sequences x 2 Rounds:
DB Walking Lunges x 10-20 steps (5-10/leg, heavy)
+ Dropset (dump one of the DB’s, and complete additional 8-12 steps with DB held as goblet)
Rest 2-3 min then move to Hip Extensions
DB Weighted Hip Extensions OR Towel/Slider Leg Curls x 6-20 Reps
Superset with…
Heels Elevated Goblet Squat (with ONE DB from the Lunges) x Max Reps in 20 seconds
Rest 2-3 min then return to Lunges
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D. As Many Reps as Possible in 90 seconds (Rest 2 min) x 2 Rounds:
Weighted Plank x 45 seconds (heavy/challenging)
Lemon Squeezers x Max Reps in remaining time
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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 3 sets each:
Choose a descending rep scheme for each where you increase weight each set.
Example: Reps 30-20-10 OR 20-15-10, OR 15-12-9 etc….
(start with a super light set where you leave room for added difficulty/load set to set)
Incline DB Bench Press
Rest 20-30 seconds
Band-Assisted Pull-ups and/or Strict Pull-ups OR Bentover DB Rows (both arms)
Rest 2-3 min
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D. Finisher Complex x 2 Rounds:
Finisher Complex all performed with the same weight
Rest 60-90 seconds between rounds
10-20 Reps Seated DB Lateral Raises
10-20 Reps Seated DB Overhead Tricep Extensions
10-20 Reps Seated DB Curls
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Day 5 – OPTIONAL (Conditioning and Core)
A. As Many Reps as Possible in 4 min (Rest 3 min) x 4 sets:
Run 400m
7 Burpee Box Jumps
Max Row/Bike Cals in remaining time
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B. Accumulate 300 Stairs of “ascent”
Recommend a stairway of approx 15-20 steps high so that you can sprint up, and casually walk back down to recover (which would equate to 15-20 trips up the stairs). It would be ok to use a shorter or longer stairway, as well!
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C. Walk 1-2 miles as desired
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