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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 the FINAL WEEK of the DB-Only Physique Program. This week will consist of some “testing” and a general level of “high effort” across all working sets.
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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
Build to ONE SET OF MAX REPS UNBROKEN at same weight as last week
Then complete one additional set with rep target being 80-85% of top set
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 (all sets @ 31X1 tempo)
Build to 1 set of MAX REPS unbroken at tempo with same weight as last week
(note, resting more than 1-sec at top of rep breaks tempo)
+ 1 backoff set of 8-15 Reps @ 10-15% less than work set
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B. Single-Leg DB RDL
Build to ONE SET OF MAX REPS UNBROKEN at same weight as last week
Then complete one additional set with rep target being 80-85% of top set
Rest as needed between legs
***If you have access to a barbell:
Stiff-Legged Deadlifts (all sets @ 31X1 tempo)
Build to 1 set of MAX REPS unbroken at tempo with same weight as last week
(note, resting more than 1-sec at top of rep breaks tempo)
+ 1 backoff set of 8-15 Reps @ 10-15% less than work set
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C. Single Leg DB Hip Thrust
Build to a challenging set of 6-12 Reps per glute (heavy)
Then 1 x 15-20 per glute MUCH lighter
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D. One Round:
Rest as needed to ensure QUALITY, but you should be breathing a bit!
60 Air Squats
20 Decline or GHD Sit-ups (weighted as feasible)
40 Walking Lunges (BW only)
20 Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
20 DB Deadlifts
20 Reverse Crunches
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements:
For Both Exercises:
Build to ONE SET OF MAX REPS UNBROKEN at same weight as last week
Then complete one additional set with rep target being 80-85% of top set
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)
Build to ONE SET OF MAX REPS UNBROKEN at same weight as last week
Then complete one additional set with rep target being 80-85% of top set
Rest as needed between arms
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C. Alternate Movements x 4 sets each:
For Both exercises, complete sets of 6-15 Reps (heavier weight if available)
One-Arm DB Rows (knee on bench; STOP on ground)
Flat DB Bench Press
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D. 3 Rounds of DB Sequence:
Start with a set of 15-25 Reps for each. Rest minimally, and let the reps fall set to set
(you may be able to use the same weight for all exercises)
Seated DB Lateral Raises (slight fwd lean)
Incline DB Tricep Extensions
Incline DB Curls
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Day 3 – Lower Body
Part A and B repeat week to week. Track these metrics
A. DB RDL
Build to ONE SET OF MAX REPS UNBROKEN at same weight as last week
Then complete one additional set with rep target being 80-85% of top set
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B. DB Front Squats OR Heels-Elevated Goblet Squats
Build to ONE SET OF MAX REPS UNBROKEN at same weight as last week
Then complete one additional set with rep target being 80-85% of top set
***If you have access to a barbell:
Front Squats
Build to 1 set of MAX REPS unbroken same weight as last week
(note, resting more than 1-sec at top of rep breaks tempo)
+ 1 backoff set of similar rep target @ 10-15% less than work set
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C. 3 Rounds:
Since there will be significant cumulative fatigue, select a resistance where you can achieve 5+ reps more than the prescribed rep range (the last couple rounds will be quite challenging)
Single DB Rear-Foot Elevated Split Squat x 8-15 Reps PER LEG
Rest 1-2 min
Gliding Leg Curls OR Towel/Slider Leg Curls x 8-15 Reps
Rest 1-2 min
Heels Elevated Goblet Squat OR Spanish Squat x 8-15 Reps
Rest 1-2 min
Banded Good Mornings OR DB Good Mornings x 15-25 Reps
Rest 1-2 min
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D. Complete EMOM x 3 min for each exercise
“Every Minute on the Minute”
Complete all three minutes of the SAME EXERCISE then rest and rotate
Single-Leg Calf Raise (DB in hand of working leg) x 6-15 Reps (Weak leg)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 6-15 Reps (Strong leg)
Rest 1-2 min
DB Ab Rollouts x 6-15 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 6-12 Reps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements:
For Both Exercises:
Build to ONE SET OF MAX REPS UNBROKEN at same weight as last week
Then complete one additional set with rep target being 80-85% of top set
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:
For Both Exercises:
Build to ONE SET OF MAX REPS UNBROKEN at same weight as last week
Then complete one additional set with rep target being 80-85% of top set
Dead Stop DB Lateral Raises
Rest 1-2 min
Seated Open Palm DB Curls
Rest 1-2 min
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C. Supinated Bentover DB Row
One Top set of 15-25 Reps
Then 60-65% of reps achieved completed “EMOM” x 4 minutes
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D. Pre-Exhaust Superset x 2 Rounds:
For Push-ups, scale by elevating hands
Advanced athletes can use DYNAMIC or CLAPPING Push-ups
Flat DB Flies x 10-15 Reps
Push-ups x AMRAP (-1) = 1 rep shy of failure (goal for 8+ reps)
Rest 2-3 min
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E. Face-Down Rear Delt Sweeps
15-20 Reps EMOM x 5 min
(light weight, rest will be limited)
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F. One Round:
Try to rest only 15-20 seconds between each set
Standing DB Hammer Curls x 8-20 Reps
Seated DB Overhead Tricep Extensions x 8-20 Reps
Standing DB Hammer Curls x 50% of reps from first set
Seated DB Overhead Tricep Extensions x 50% of reps from first set
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Day 5 – OPTIONAL (Conditioning and Core)
A. As Many Rounds as Possible in 14 min:
Run 200m
2 Devils Press
10 Box/Bench Step-ups (alternating legs)
2 Devils Press
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B. As Many Rounds as Possible in 14 min:
12 Shuttle Runs (30 feet each way)
50m Farmers Walk (DB in each hand)
Difficult # of Reps V-ups (scale as Lying Leg Raises)
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C. Walk 15-20 min slow recovery
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