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Look to progress the REPEATING movements by any of the following ways:
1. Increasing weight
2. Increasing Reps
3. Increasing QUALITY of movement
4. Increasing Time under Tension (slower tempo)
5. Pause at point of MOST resistance (i.e. bottom of Squat/Bench, top of Pullup/Row)
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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. Giant Set x 2 Rounds:
DB Front Squats x 10-20 Reps
Rest 10-15s
Goblet Squat x 8-20 Reps
Rest 10-15s
Goblet Reverse Lunges x 10-20 Reps (5-10/leg)
Rest 2-3+ min between rounds
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D. Alternate Movements x 3 Rounds:
First round lighter, then 2 heavier rounds
Single Leg DB Hip Thrust x Reps 30-20-10 (increasing difficulty) (weak leg)
Weighted Plank x 60-45-30 seconds (increasing weight)
Single Leg DB Hip Thrust x Reps 30-20-10 (increasing difficulty) (strong leg)
Russian Twists (medball or light DB) x Reps 30-20-10 (increasing weight)
Rest 2-3 min between rounds
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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. One Arm Kroc Rows
Build quickly to ONE TOP SET of 8-20 Reps per arm
Then complete 2 sets per arm at slightly reduced weight or reps from top set
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D. Push-ups
1 top set of 1-2 reps shy of failure (goal for 10-30 Reps; elevate hands if needed)
Then complete 3 sets where rep target = approx 60-70% of first set
Rest as needed to make quality sets
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E. Superset Movements x 3 sets each
All sets for 8-20 Reps
First set lighter, then two heavier sets
If no Incline bench, complete seated or standing
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 10-20 Reps
Rest 1-2 min
DB Good Mornings x 10-20 Reps
Rest 1-2 min
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D. 2 Rounds:
AMRAP 1 min – DB Lunges (alternating) (light)
Rest 1 min
AMRAP 1 min – Bicycle Crunches (controlled tempo)
Rest 1 min
AMRAP 1 min – Lateral Step-overs (chair, bench, stool, etc…)
Rest 2-3 min between rounds
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E. Plank Knee to Elbow
2-3 sets of challenging number of controlled reps
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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. DB Arnold Press
Accumulate 60 Reps as quickly as possible
Start with one set of 15 Reps unbroken on first set
Rest 30 seconds after EACH SET
Do what you can on each work period (1-2 reps shy of failure)
Continue until 60 Reps achieved
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D. 2 Rounds:
One-Arm DB “Sweep” Rows x 12-15 Reps (per arm)
Rest 1-2 min
One-Arm DB/KB Tate Press x 10-20 Reps per arm
Rest 1-2 min after both arms
Bentover Reverse Flies x 15-30 Reps
Rest 1-2 min
Squat-Sit Preacher Curls x 12-30 Reps
Rest 1-2 min
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Day 5 – OPTIONAL (Conditioning and Core)
A. Death by 30-Foot Shuttle Run
1 rep on min 1
2 reps on min 2
3 reps on min 3
Etc… continue until failure to complete in the designated minute
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B. 5 Rounds:
Run 400m
Walk 400m
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C. DB Ab Rollouts
3 sets of 6-15 Reps
Note you can scale difficulty by decreasing how far out you roll!
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