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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 SECOND 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
(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. Superset “Single-Leg” Movements x 2 Rounds:
Scaling for “Single-Leg squat on box “ below
Single Leg Squat on Box or Bench x 5-12 Reps (weak leg)
Rest 15-20 sec
Jumping Rear-Foot Elev Split Squats x 5-12 Reps (weak leg)
Rest 2 min
Repeat for STRONG LEG
Rest 2-3 min between rounds
Scaling for Single-Leg Squat
Single Leg Squat to riser
Bench or Box “Lowers” (with band or holding a pole/wall for support)
Single Leg Squat (hand assisted)
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D. 3 Rounds:
8-20 Reps Single Leg DB Hip Thrust (per leg)
15 Reps Reverse Crunches
10 Reps Sit-ups (add small load as desired)
5 Reps DB Ab Rollouts
Rest 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. Superset Movements x 3 sets each:
You can elevate a FLAT bench onto a couch or other stable surface to create an incline
If not possible, ok to do flat for both movements
Incline DB Squeeze Press – 3 sets of 6-20 reps (increasing weight each set if possible)
Superset Incline DB Rows x 8-25 Reps (same moderate weight across all sets)
Rest 2-3 min
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D. Superset Movements x 3 sets each:
Standing DB Hammer Curls – 3 sets of 8-20 reps (increasing weight each set if possible)
Superset Face-Down Rear Delt Sweeps x 15-30 Reps (light)
Rest 2-3 min
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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. 5 Rounds:
DB Lunges (alternating) x 8-20 Reps (4-10 per leg)
Rest 1 min
Nordic Ham Curls x 4-10 Reps OR DB Good Mornings x 10-20 Reps
Rest 1 min
Heels Elevated Goblet Squat x 10-15 Reps
Rest 2-3 min between rounds
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D. Superset x 2 Rounds:
Heavy Russian Twists x 10-24 Reps (5-12 per side)
Weighted Reverse Crunch on bench OR Plank Knee to Elbow x 6-20 Reps
Rest 2 min
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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 Fly/Press Hybrid – 2 x 8-25 Reps
Rest 2 min between sets
+ Superset the FINAL set only with:
DB PJR Pullovers x 8-25 Reps
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D. 2 Rounds:
One-Arm DB “Sweep” Rows x 10-25 Reps (weak arm)
Rest 10-15s
Push-ups x challenging set for 8-20 Reps
(elevate hands as needed to meet rep range)
Rest 2 min
One-Arm DB “Sweep” Rows x 10-25 Reps (strong arm)
Rest 10-15s
Push-ups x challenging set for 8-20 Reps
(elevate hands as needed to meet rep range)
Rest 2 min
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E. Shoulder Complex x 2 Rounds:
All 40-60 Reps should be UNBROKEN with the SAME WEIGHT for all exercises
(err on the side of being too light versus too heavy. You can always increase for the second round)
10-15 Reps Bentover Reverse Flies
10-15 Reps DB Front Raises (both arms at same time)
10-15 Reps DB Upright Rows
10-15 Reps DB standing Overhead Press
Rest 2-3 min between Rounds
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Day 5 – OPTIONAL (Conditioning and Core)
A. Farmers Walk
400m for time (as quickly as possible)
Everytime you set down the DB’s, complete 10 Burpees before continuing
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B. AMRAP 2 min (Rest 3 min) x 3 sets:
First set:
Run 200m
Max Reps V-ups (scale as Lying Leg Raises) in remaining time
Second set:
Run 200m
Max Reps DB Ab Rollouts in remaining time
Third set:
Run 200m
Max Reps Clamshell Crunches in remaining time
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C. Walk 1-2 miles
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