Coach Barnett Performance and Health

Coach
Matthew Barnett

Full Body 5 days a Week Eccentric Phase 1 Emphasis. Using Eccentrics in the place of Hypertrophy and overall development for muscles and ligaments preparing the body for hire levels of strength.

Movements focus on the compound full body everyday but follow a Push Pull Unilateral Pattern for each day.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym Access
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Monday or Day 1

A

Heroic Warm-up

1 x 1:00

B1

Lateral Lunge

3 x 10

B2

Band Walks

3 x 3 @ 15

B3

Donkey Kicks

3 x 10

C1

Back Squat

6 x 5 @ 10, 50, 50, 50, 50, 50 lb

C2

Band Pull-Apart

4 x 10

D1

Bench Press

5 x 5 @ 50 lb

D2

DB Lateral Lunge

4 x 10

E1

DB Lunges

4 x 10

E2

Alternating DB Hammer Curl

4 x 10

E3

DB Tricep Extension

4 x 10

F1

Static Stretch

1 x 5:00

F2

Foam Roll

1 x 5:00

F3

Fire Hydrant

3 x 5

Monday
Tuesday or Day 1

A

Heroic Warm-up

1 x 1:00

B1

1-Leg RDL Isometric Hold

3 x 10

B2

Band Face Pull

3 x 10

B3

Calf Stretch

3 x 10

C1

RDL

6 x 5 @ 10, 50, 50, 50, 50, 50 lb

C2

Pull-Up

4 x 10

D1

Bent Over Row

5 x 5 @ 50 %

D2

DB Lunges

4 x 10

E1

DB Lunges

4 x 10

E2

Alternating DB Hammer Curl

4 x 10

E3

DB Tricep Extension

4 x 10

F1

Bird Dog

5 x 10

F2

Dead Bug

5 x 10

Full Body 5 Day Eccentric Emphasis