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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 THREE 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. Cossack Squats (DB on working side)
3 x 5-12 Reps per side
*All reps on one side, then rest a min or two and complete other side
*First set lighter or BW only, then add weight as comfortable
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D. Alternate Movements x 3 Rounds:
Heels Elevated Air Squat x 8-20 Reps
Rest 1 min
Single-Leg Calf Raise x Reps 8-15 Reps per leg
*DB in hand of working leg
Rest 1-2 min after both legs
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E. AMRAP 5 min:
Reps 3-6-9-12-15 etc… (increase 3 reps each round)
Lying Leg Raise (with Hip Thrust at top)
Standard Sit-ups
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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. Alternate Movements x 4 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 Rows x 8-25 Reps
Rest 2 min
Push-ups (on DB handles) x 1-2 reps shy of failure
(The goal is for 6-20 Reps per set. Elevate hands/feet to as needed to meet rep range)
Rest 2 min
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D. Face-Down Prone DB “Swings”
Accumulate 80 Reps
Start with a set of 20-30 reps unbroken, then chip away with sets of 10-20 reps the rest of the way
Rest approx 60-90 sec whenever you need to break
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E. EMOM x 10 min (alternating):
Try to select a weight you could do 15+ reps fresh as fatigue will accumulate quickly
8-15 Reps Seated DB Hammer Curls
8-15 Reps Lying 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. Giant Set x 3 Rounds:
Bodyweight Leg Extensions x 5-12 Reps
(add goblet weight as feasible with QUALITY movement as shown)
Rest 30-60 seconds
Frog Pumps x Max Reps in 45 seconds
Rest 15 seconds
“Long-Stride” Walking Lunge (BW only) x 16-24 Reps
Rest 2+ min
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D. Plank Hold on Elbows
Complete one TOUGH set in the 1-4 minute range unbroken
As soon as you finish (fail) to hold any longer, complete the following:
Rest 30s
Another tough set
Rest 20s
Another tough set
Rest 10s
Final tough set
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E. Reverse Crunches
45 seconds work
45 seconds rest
30s work
30s rest
15s work
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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. Push-ups “Triple Dropset” x ONE ROUND:
Move from hardest variation to a moderately difficult variation, then an easier one, all in succession
Target 8-12 reps on the HARDEST set, and then let the reps fall wherever on the subsequent sets
(but try to make sure you can achieve at least 6 reps of whatever you do…)
ADV Example:
Weighted Push-up à Dynamic/Clapping Push-up à Standard Push-up
INT Example:
Feet-Elevated Push-up à Standard Push-up à Hands-Elevated Push-up
Novice Example:
Starting with Hands-Elevated, and increasing elevation each set
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D. Inverted Rows (under table)
(if available, use Ring Rows or Inverted Rows instead)
Accumulate 60 Reps as quickly as possible
Start with one set of 12-15 Reps (a few reps shy of failure)
Rest 30 seconds whenever you need to rest
Then accumulate as many reps as possible until the next 30-second rest
(bring feet closer to table and leave them planted on the ground to make it easier)
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E. Superset Movements x 2 sets each:
DB Hammer “Preacher” Curls x 10-25 Reps
Bentover Reverse Flies (pinkies up) x 15-30 Reps
Rest 1-2 min
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Day 5 – OPTIONAL (Conditioning and Core)
A. One Round (approx 50-60 min total time)
Walk 1 mile (progressively increase pace)
Row, Bike or Jog x 20 minutes @ sustainable pace
Walk 1 mile (progressively decreasing pace)
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B. One Round:
1 min V-ups OR Clamshell Crunches
Rest 1 min
1 min Reverse Crunches
Rest 1 min
1 min Standard Sit-ups
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C. Walk 10-15 min recovery/cooldown
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