TIER 1 STRENGTH
High Volume; Peak hypertrophy and strength
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Crossover Symmetry - Activation
B1
Bench Press
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
B2
Supinated Pulldown
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
C1
DB Incline Bench Press
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
C2
Seated Row
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
D1
DB Chest Fly
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
D2
Preacher Curl
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
Abs are seen in the kitchen
E
Ab Finisher
Pick 2-4 exercises and complete for a minimum of 2 sets at max reps. Examples include: Hanging knee raise Ab rollouts OH leg raise OH flutter kicks GHD sit ups Power planks Plank reach outs Rope crunches OH sit ups Oblique crunches Crunches 1/2 kneeling cable or plate chops
A
Hip Series #1
B1
Back Squat
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
B2
Lying Leg Curl
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 8 %
C1
RFE Split Squat
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
C2
Glute-Ham Raise
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
D1
Leg Press
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
D2
Kneeling Leg Curl
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
Abs are seen in the kitchen
E
Ab Finisher
Pick 2-4 exercises and complete for a minimum of 2 sets at max reps. Examples include: Hanging knee raise Ab rollouts OH leg raise OH flutter kicks GHD sit ups Power planks Plank reach outs Rope crunches OH sit ups Oblique crunches Crunches 1/2 kneeling cable or plate chops
A1
DB Curl
3 x 10
A2
Rear Fly, Cables
3 x 15
B1
DB OH SA Tricep Extension
3 x 15
B2
TRX Tricep Extension
3 x 30
C1
DB Pullover
3 x 10
C2
Close Grip Push-Up
3 x 20
A
Crossover Symmetry - Activation
B1
Heavy Pull Up
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
B2
OH Press
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
C1
DB SA Row
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 8 %
C2
DB NG High Incline Press
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
D1
DB Shrug
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 8 %
D2
DB Lateral Raise
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
Abs are seen in the kitchen
E
Ab Finisher
Pick 2-4 exercises and complete for a minimum of 2 sets at max reps. Examples include: Hanging knee raise Ab rollouts OH leg raise OH flutter kicks GHD sit ups Power planks Plank reach outs Rope crunches OH sit ups Oblique crunches Crunches 1/2 kneeling cable or plate chops
A
Hip Series #1
B1
Deadlift
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 8 %
B2
Box Step Up
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
C1
Hip Thrust
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
C2
Step Back Lunge
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
D1
Reverse Hyper
10, 8, 6, 10, 8, 6 @ 72, 77, 82, 72, 77, 82 %
D2
Prowler March
30, 20, 10, 30, 20, 10 @ 7, 8, 10, 7, 8, 10
Abs are seen in the kitchen
E
Ab Finisher
Pick 2-4 exercises and complete for a minimum of 2 sets at max reps. Examples include: Hanging knee raise Ab rollouts OH leg raise OH flutter kicks GHD sit ups Power planks Plank reach outs Rope crunches OH sit ups Oblique crunches Crunches 1/2 kneeling cable or plate chops
This programming scheme may seem familiar to you if you are one of the operators/soon to be operators that have done the Selection Prep program. The only difference is that this is geared towards size (i.e., body building) and breaking those barriers.
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