Stay Savage
David Boardman
Strength & Conditioning, Law Enforcement, Combat Sports, Endurance, Functional Fitness, BodybuildingStay Savage
This 12 week program is no joke. It’s designed to attack the 3 most important phases of muscle building (volume, strength and hypertrophy). The sets and rep ranges will be laid out for you. This is meant to push yourself, meaning if you see a set of 3x15, that 15th rep means you can’t get to 16, ultimately meaning that your 15th rep was to failure. If you get 15 reps easy at a weight, that means you need to increase the weight the next set. This should be done for every exercise, push yourself and get comfortable with being uncomfortable.
If you want to see results, which you absolutely will with this hybrid program, you have to have a non-negotiable, internal conversation with yourself everyday and attack the workouts. “Nothing changes if nothing changes.”-Brian Mazza
A
BB Deadlift
4 x 12
B
Wide Grip Pull Ups
1 x 50
C1
Wide Grip Overhand Bent Over Barbell Rows
6 x 10
C2
Close Grip Underhand Bent Over Rows
6 x 10
D1
Wide Grip Lat Pulldowns
6 x 10
D2
Close Grip Lat Pulldowns
6 x 10
E
Gorilla Rows
6 x 10
Stability
A
Choose 1 exercise from each group from the following lists and perform 3x20-40 reps Planks 30sec-1min hold AB Wheel rollouts
Lower Abs
B
Choose 1 exercise from each group from the following lists and perform 3x20-40 reps Reverse Crunches Hanging leg raises 4 count flutter kicks
Upper Abs
C
Choose 1 exercise from each group from the following lists and perform 3x20-40 reps Sit ups Butterfly sit ups Crunches Cable Crunch
Obliques
D
Choose 1 exercise from each group from the following lists and perform 3x20-40 reps Russian twist (side to side=1 rep) Bicycle crunch (side to side =1 rep) Heel touches (penguins) (side to side= 1 rep)
A1
Incline Bench Press
6 x 10
A2
Push Ups
6 x MAX
B1
Flat Dumbbell Flyes
6 x 10
B2
DB Flat Bench
6 x 10
C1
Two Hand Landmine Press
6 x 10
C2
Decline Push Up
6 x MAX
A1
Back Squat
6 x 10
A2
DB Jump Squat
6 x 10
B1
Leg Press
6 x 10
B2
Wall Sit
6 x MAX
C
DB Romanian DL
6 x 12
D
DB Walking Lunge
4 x 12
E
Lying Leg Curl
4 x 10
F
Bodyweight Bulgarian Split Squat
3 x MAX
G
Standing Calf Raises
4 x 15
Stability
A
Choose 1 exercise from each group from the following lists and perform 3x20-40 reps Planks 30sec-1min hold AB Wheel rollouts
Lower Abs
B
Choose 1 exercise from each group from the following lists and perform 3x20-40 reps Reverse Crunches Hanging leg raises 4 count flutter kicks
Upper Abs
C
Choose 1 exercise from each group from the following lists and perform 3x20-40 reps Sit ups Butterfly sit ups Crunches Cable Crunch
Obliques
D
Choose 1 exercise from each group from the following lists and perform 3x20-40 reps Russian twist (side to side=1 rep) Bicycle crunch (side to side =1 rep) Heel touches (penguins) (side to side= 1 rep)
A1
Barbell Curl
6 x 10
A2
Close Grip Push-Up
6 x MAX
B1
Hammer Curl
6 x 10
B2
Skull Crushers
6 x 10
C1
Seated DB Curl
6 x 10
C2
Bench Dips
6 x 10
D1
Straight Bar Tricep Pushdown
6 x 10
D2
Bicep Cable Curls
6 x 10
A1
DB Overhead Press
6 x 10
A2
Rear Lateral Delt Raises
6 x 10
B1
Side Lateral Raises
6 x 10
B2
Plate Front Raise
6 x 10
C1
Barbell Upright Row
6 x 15
C2
DB Shrug
6 x 15
D
Barbell Military Press
4 x 20
David Boardman
Trainer & Nutrition Specialist | Kettlebell & Landmine Coach | Gym Owner | 10 yrs Law Enforcement | Hybrid Athlete| Husband & Dad of 2 Boys
Stay Savage is for the athlete that pushes themselves everyday to break barriers and get jacked. If you commit to the change and show up you will see intense results, prevent injuries, and build savage strength.
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