More than Macros LLC
A 4 week progressive overload functional body building cycle. 4 workouts a week - designed to increase your strength, muscle mass, functional fitness. We will target larger muscles groups as well as the smaller muscle groups that are only engaged through the smaller body building movements.
Workouts can be preformed solely from a fully equipped garage gym, Crossfit gym or globo gym.
Features4 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
WARM UP: 10 min: 5 Minute Bike or Cardio of Choice Banded Activation: 2 sets 20 Banded Lateral Monster Walk 20 Banded Squats 20 Banded Clamshells
B1
Barbell Glute Thrusts
4 x 10
B2
Barbell Kas Glute Thrusts
4 x 10
C
DB Bulgarian split squat
4 x 8
D
Banded Back Squat
3 x 10
E
Barbell Split Squat
3 x 6
F
Oblique Side Bends
3 x 15
G
Plank Hip Dips
3 x 30
A
Barbell Strict Press
4 x 10
B
DB Arnold Press
3 x 10
C1
DB Floor Press
3 x 10
C2
Glute Bridge DB Floor Press
3 x 10
D1
DB Overhead Tricep Extension
3 x 10
D2
21s Bicep Curls
3 x 21
E
Around the World Curls
3 x 10
F
DB Russian Twist
3 x 30
A
Sumo Deadlift
4 x 8
B
B Stance RDL
4 x 8
C1
Single Leg RDL
4 x 8
C2
Single Leg Dumbbell Glute bridge
4 x 8
D
Eccentric Calf Raises
3 x 20
E
Elevated Banded Clamshell
3 x 20
A
Barbell Pendlay Row
4 x 10
B1
Bench Supported DB Row
4 x 10
B2
Wall Supported Bicep Curls
4 x 10
C1
DB Glute Bridge Pull Over
3 x 10
C2
Glute Bridge Bench Tricep Extension
3 x 10
D
V Bar Row
3 x 12
E
Dumbbell Deadbug
3 x 20
