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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 SECOND mesocycle. You should attempt to use the same loading/rep targets as “week 2” from the prior mesocycle.
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. DB Split Squats (no elevation)
3 sets, increasing weight each set while reps decrease
Example (depending on weights available)
20 lbs x 20-30 Reps per leg
30 lbs x 12-20 Reps per leg
40 lbs x 8-12 Reps per leg
Rest as needed BETWEEN legs
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D. 4 Rounds:
Single Leg DB Hip Thrust x 8-20 Reps (weak leg)
Weighted Sit-ups (DB on/above chest) x 10-15 Reps
Single Leg DB Hip Thrust x 8-20 Reps (strong leg)
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. Dips (between chairs) OR Bench Dips OR Narrow/Tricep Push-ups
Build QUICKLY (limit fatigue) to find a tough set of 10-12 Reps
Rest 3 min after final TOUGH set and then:
5-6 Reps EMOM x 5 minutes (using the same difficulty as top 10-rep set)
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D. DB Hammer Curls
Complete a tough set of 8-20 Reps
Rest 3 min after final TOUGH set and then:
50% of reps from top set every minute for 5 minutes (using same weight as top set)
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E. DB Powell Raise
2 sets of 8-20 Reps (per arm)
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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. DB Walking Lunges (held by side)
1 min for MAX REPS (heavy)
Rest 2 min
2 min for MAX REPS (light)
Rest 2 min
3 min for MAX REPS (bodyweight only)
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D. Superset Movements x 3 sets each:
Towel/Slider Leg Curls x 6-20 Reps
Lemon Squeezers x Max Reps in 45 seconds
Rest 2-3 min
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E. Weighted Plank
1 set of 30-45 seconds (heavy)
Rest 2-3 min
1 set of 60-75 seconds (lighter)
(if no ability to add weight, complete 3 sets where each set is pretty challenging with just bodyweight)
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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:
One-Arm DB Bench Press (alternating) x 12-24 Reps (6-12 per arm)
Superset DB Flies (with pause in stretch) x 10-25 Reps
Rest 2-3 min
One-Arm STOP DB Rows (alternating) x 12-24 Reps (6-12 per arm)
Superset DB Pullovers x 10-25 Reps
Rest 2-3 min
If you have bands available:
Straight-Arm Banded Pulldown (instead of DB Pullovers)
Banded Crossovers (instead of DB Flies)
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D. Face-Down Prone DB “Swings”
2 sets of 15-35 Reps (goal to use approx DOUBLE the weight from Part B lateral raises)
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E. Seated Overhead DB Tricep Extensions (focus on deep stretch at bottom)
1 x 12-25 Reps (light)
1 x 8-15 Reps (heavier)
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Day 5 – OPTIONAL (Conditioning and Core)
A. Shuttle Runs Intervals (30 feet each direction)
1 min on, 1 min off x 4 sets
Rest 5 min
Repeat 1 min on, 1 min off x 4 sets
After the “1 min off” Immediately into….
10 min at sustainable pace
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B. AMRAP 5 Min:
“Burpee Deck Squats” at sustainable pace
I.e. the amount of reps you get in the first minute should equal what you achieve in each minute
Scale deck squats by using hand to help you up off the ground
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C. Walk 1-2 miles as desired
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