The Bold Method
1 sessions per week
Must use App app to view and log training
Program Training
A1
Squat - BB
5 x 6
A2
Shoulder Press - Standing - BB
5 x 6
B
Split Squat - Front Foot Elevated - DB
3 x 12
C
Row - Seated - Machine - Neutral
3 x 12
D
Leg Curl - Seated - Feet Neutral
3 x 12
E
Bench Press - Flat - DB - Neutral Grip
3 x 12
F
Leg Press - Wide Stance
3 x 15
G
Lateral Raise - Seated - DB
3 x 15
Conditioning
H
Modified Strength Circuit - Outline
Perform the following for the listed times ***Lift Speed Trap Bar Deadlift, Log Bent-Over Row, Swiss Bar Push Press, Speed Log Press - 20 seconds all out - Rest 10 seconds next exercise ***Carry Med Ball Run, Farmers Walk, andbag Run, Zercher Carry - 20 seconds all out - Rest 10 seconds next exercise ***Drag, Prowler Push, Backward Sled Drag, Speed Tank Push, Sideway Sled Drag - 20 seconds all out - Rest 120 seconds repeat circuit Circuit Exercise Training Parameters Sets: 2-4 Reps: 20-30 seconds Tempo: N/A Rest: 120-240
A1
Front Squat - BB
5 x 6
A2
Bench Press
5 x 6
B
Lunge - Reverse - DB
3 x 12
C
Pulldown - Close Grip - Neutral
3 x 12
D
Knee Flexion - Swiss Ball
3 x 12
E
Press - Seated - DB - Neutral
3 x 12
F
Goodmorning - Seated - DB - Wide Stance
3 x 15
G
Curl - 45° Incline - DB - Offset
3 x 15
Conditioning
H
Modified Strength Circuit - Outline
Perform the following for the listed times ***Lift Speed Trap Bar Deadlift, Log Bent-Over Row, Swiss Bar Push Press, Speed Log Press - 20 seconds all out - Rest 10 seconds next exercise ***Carry Med Ball Run, Farmers Walk, andbag Run, Zercher Carry - 20 seconds all out - Rest 10 seconds next exercise ***Drag, Prowler Push, Backward Sled Drag, Speed Tank Push, Sideway Sled Drag - 20 seconds all out - Rest 120 seconds repeat circuit Circuit Exercise Training Parameters Sets: 2-4 Reps: 20-30 seconds Tempo: N/A Rest: 120-240
A1
Squat - BB
5 x 6
A2
Incline Press
5 x 6
B
Split Squat - Front Foot Elevated - DB
3 x 12
C
Row - Seated - Machine - Neutral
3 x 12
D
Leg Curl - Seated - Feet Neutral
3 x 12
E
Bench Press - 15° Decline - DB
3 x 12
F
Leg Press - Hamstring - Wide Stance
3 x 15
G
Lateral Raise - Seated - DB
3 x 15
Conditioning
H
Modified Strength Circuit - Outline
Perform the following for the listed times ***Lift Speed Trap Bar Deadlift, Log Bent-Over Row, Swiss Bar Push Press, Speed Log Press - 20 seconds all out - Rest 10 seconds next exercise ***Carry Med Ball Run, Farmers Walk, andbag Run, Zercher Carry - 20 seconds all out - Rest 10 seconds next exercise ***Drag, Prowler Push, Backward Sled Drag, Speed Tank Push, Sideway Sled Drag - 20 seconds all out - Rest 120 seconds repeat circuit Circuit Exercise Training Parameters Sets: 2-4 Reps: 20-30 seconds Tempo: N/A Rest: 120-240
A1
Front Squat - BB
5 x 6
A2
Bench Press - 15° Decline - BB - Medium Grip
5 x 6
B
Lunge - Reverse - DB
3 x 12
C
Pulldown - Close Grip - Neutral
3 x 12
D
Knee Flexion - Swiss Ball
3 x 12
E
Bench Press - 35° Incline - DB
3 x 12
F
Back Extension - Incline - DB
3 x 15
G
Triceps Extension - Flat - DB
3 x 15
Conditioning
H
Modified Strength Circuit - Outline
Perform the following for the listed times ***Lift Speed Trap Bar Deadlift, Log Bent-Over Row, Swiss Bar Push Press, Speed Log Press - 20 seconds all out - Rest 10 seconds next exercise ***Carry Med Ball Run, Farmers Walk, andbag Run, Zercher Carry - 20 seconds all out - Rest 10 seconds next exercise ***Drag, Prowler Push, Backward Sled Drag, Speed Tank Push, Sideway Sled Drag - 20 seconds all out - Rest 120 seconds repeat circuit Circuit Exercise Training Parameters Sets: 2-4 Reps: 20-30 seconds Tempo: N/A Rest: 120-240
