MONDAY – Max-Effort Upper Body
TUESDAY – Dynamic-Effort Lower Body
WEDNESDAY – Off
THURSDAY – Repetition Upper Body
FRIDAY – Max-Effort Lower Body
SATURDAY – Off
SUNDAY – Off
You can also split up the training like this…
MONDAY – Max-Effort Lower Body
TUESDAY – Off
WEDNESDAY – Max-Effort Upper Body
THURSDAY – Off
FRIDAY – Dynamic-Effort Lower Body
SATURDAY – Off
SUNDAY – Repetition Upper Body
MONDAY – Max-Effort Upper Body A. Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises: * Thick bar or regular barbell bench press * Barbell floor press * Rack lockouts / Suspended chain lockouts * Incline barbell bench press (regular grip or close grip) * Close-grip bench press (index finger on smooth part of bar) * Weighted chin-ups * Board presses or foam presses * Chain bench press (*recommended for not-so-skinny bastards) * Band bench press (*recommended for not-so-skinny bastards) * Reverse band bench press (*recommended for not-so-skinny bastards) B. Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets). * Flat DB bench press (palms in or out) * Incline DB bench press (palms in or out) * DB floor press (palms in) * Barbell push-ups (wearing weighted vest) * Blast strap push-ups (wearing weighted vest) * “Criss-cross” chain push-ups * “Triceps death” * Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise) C. Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1 * DB rows * Barbell rows * Seated cable rows (various bars) * T-bar rows * Chest supported rows
Group 2 * Rear delt flyes * Scarecrows * Face pulls * Seated DB “power cleans” * Band pull-aparts D. Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises: * DB shrugs * Barbell shrugs * Safety squat bar shrugs * Behind the back barbell shrugs E. Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises: * Barbell curls (regular or thick bar) * DB curls (standing) * Seated Incline DB curls * Hammer curls * Zottmann curls * Iso-hold DB curls
TUESDAY – Dynamic-Effort Lower Body A. Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps: * Box jumps * Vertical jumps * Broad jumps * Hurdle hops (jump over hurdle and land on ground) * Box squat into box jump * Depth jumps (onto box) * Weighted Reactive box jumps B. Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps: * Bulgarian split squats, front leg elevated (holding DB’s or with a barbell) * Barbell reverse lunge, front foot elevated * Barbell reverse lunge w/ knee lift (front foot elevated) * Step-ups (box height slightly above knee) C. Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps: * 45-degree hyperextensions * Reverse hyperextensions * Pull-throughs * Swiss ball back bridge + leg curl * Glute-ham raises * Romanian deadlift * Forward sled dragging, upright posture (3 sets of 30 yards) D. Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps: * DB side bends * Offset barbell side bends * Barbell Russian twists * Low cable or band pull-ins * Hanging leg raises * Weighted Swiss ball crunches * Spread-eagle sit-ups (holding DB over chest) * Standing sit-ups (using a band or a high pulley)
THURSDAY – Repetition Upper Body A. Repetition Exercise –
