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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 TWO of the THIRD and FINAL mesocycle. You should attempt to use the same loading/rep targets as “week 3” 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. 3 Rounds:
Single Leg (DB) Hip Thrust (with 3-sec Iso Hold on each rep) x 4-8 Reps per glute
Rest 1-2 min after both sides
DB Weighted Hip Extensions OR Towel/Slider Leg Curls x 6-20 Reps
Superset Jumping Lunges x 20-24 Reps (10-12 per leg)
Rest 2-3 min between rounds
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D. 3 Rounds:
DB Ab Rollouts x tough # of reps (5-12 range)
Superset Plank Hold (weighted as feasible) x 30-45 seconds
Rest 1-2 min
Russian Twists (medball or light DB) x 10-24 Reps (5-12 per side)
Rest 1-2 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. Incline DB Rows
Build to a challenging set of 10-20 Reps
Rest a few minutes
Then complete 5 sets where the rep target is 50-60% of the reps achieved in first set
Rest 30-60 seconds between each set
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D. Alternate Movements x 3 sets each:
Fatigue will build quickly with same-muscle pairing
Incline DB Squeeze Press x 6-20 Reps
Rest 1-2 min
DB Fly/Press Hybrid x 6-20 Reps
Rest 1-2 min
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E. Alternate Movements x 2 sets each:
First set is a lighter set for higher reps. Then second set is a challenging set of “lower” reps
Rest 1-2 min as needed between sets
Incline DB Curls
Incline DB Tricep Extensions
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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 Movements x 2 sets each:
Sumo “Range of Motion” Squats x 6-20 Reps
Rest 1-2 min
DB Lunges (alternating) (light) x 60-seconds of consistent movement
Rest 1-2 min
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D. 2 Rounds:
Weighted Reverse Crunch on bench OR Plank Knee to Elbow x 6-20 Reps
Rest 1 min
Nordic Ham Curls x 4-10 Reps OR DB Good Mornings x 10-20 Reps
Rest 1 min
Bicycle Crunches (controlled tempo) x 30-45 sec of quality movement
Rest 2-3 min between rounds
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E. Single-Leg Calf Raise
(stand on edge of stair or riser of some sort)
2 sets of 8-12 Reps per leg with tempo:
2-seconds at the bottom “stretch” position and 2-seconds at the top “contracted” position
*Video shows correct movement but NOT proper tempo
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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. 2 Rounds:
First round lighter, final round challenging
DB Arnold Press x 8-20 Reps
Rest 30-60 sec
DB PJR Pullovers x 8-20 Reps
Rest 30-60 sec
DB Arnold Press x 50% of the reps from first set
Rest 2-3 min
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D. 2 Rounds: |
Both rounds are “working” rounds, so ramp-up as needed prior
One-Arm DB “Sweep” Rows x 10-25 Reps (weak arm)
Rest 1 min
Skull Crusher Push-ups (elevate hands more to scale) x 5-12 Reps
Rest 1 min
One-Arm DB “Sweep” Rows x 10-25 Reps (strong arm)
Rest 1 min
Regular Push-ups (not skull/tricep) x 6-20 Reps
(elevate hands as needed to meet rep range)
Rest 2-3 min between rounds
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Day 5 – OPTIONAL (Conditioning and Core)
A. 4 Rounds:
Rest minimally, but sufficiently to ensure purposeful and quality movement
Run 400m
15-25 Reps Sit-ups
16-24 Reps Box/Bench/chair Step-ups (alternate legs)
30 Shuttle Runs (30 ft each way)
Walk 400m recovery
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B. Walk 1-2 miles
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