GRIT
Bergey Strength Training
General FitnessDo you like lifting? If the answer is yes, you will love GRIT! GRIT is a 4 week program designed to increase your muscle mass and gain some serious strength. GRIT has 3 full body workouts each week. Each workout has a different muscle group focus, but you are sprinkling in some exercises for the whole body. This is great news for those who dislike targeting only 1-2 muscle groups per workout. You will always have at least one muscle group that you look forward to training each lifting session. GRIT also incorporates 2 low intensity cardio and ab circuit days each week. You will add muscle. You will get stronger. You will be challenged. The question is: Do you have enough GRIT?
A
Incline Press
6, 10, 10, 8, 6 @ 6, 6, 8, 8, 8
B
Chest Dips
3 x 4 @ 8
C
DB/Trap Shrug
4 x 10 @ 6, 8, 8, 8
D
Dumbbell Lateral Raise
4 x 10 @ 6, 8, 8, 8
E
Triceps Pushdown
3 x 10 @ 8
F
Calf Raises
4 x 10 @ 6, 8, 8, 8
A
Walk/Bike
1 x 20:00
B
Crunch/Reverse Crunch/Russian Twist
3 x 8
A
Barbell Squat
6, 10, 10, 8, 6 @ 6, 6, 8, 8, 8
B
Leg Curl
4 x 10 @ 6, 8, 8, 8
C
Dumbbell Shoulder Press
6, 10, 10, 8, 6 @ 6, 6, 8, 8, 8
D
Straight Arm Pull Down
3 x 10 @ 8
E
Barbell/EZ Bar Curl
4 x 10 @ 6, 8, 8, 8 lb
F
Push Up
1 x 1:30
A
Walk/Bike
1 x 20:00
B
Flutter Kicks/Knees Tucked Crunch
3 x 8
A
LAT Pull Down
6, 10, 10, 8, 6 @ 6, 6, 8, 8, 8
B
Seated Rows
6, 10, 10, 10 @ 6, 8, 8, 8
C
Flat Barbell Bench Press
6, 10, 10, 8, 6 @ 6, 6, 8, 8, 8
D
Skull Crusher
6, 10, 10, 10 @ 6, 8, 8, 8
E
Dumbbell Hammer Curl
3 x 10 @ 8
F
Bodyweight Walking Lunge
4 x 12 @ 6, 6, 8, 8
Brandon Bergey
I have over 11 years of experience working with all individuals and helping them reach their fitness and health goals. I am currently certified by ISSA. I have held both ISSA and NASM certifications.
GRIT is not easy, but it will increase your strength and muscle mass. Dedicate yourself to the next 4 weeks and witness the results for yourself!
Get GRIT
