This is a Builder based workout program designed to encapsulate a Strong Base then progress to building Size for the New Strength followed by an Explosive Component before a Deload and Testing Week.
Weeks 1-3 = Strength
Weeks 4-6 = Hypertrophy
Weeks 7-9 = Explosive
Week 10 = Deload (Recovery Light Weight)
Week 11 = 1RM Testing (CNS Day, Bench Test, Squat Test)
There are challenges for you to complete each session, keeping you keen and pushing for progression.
FeaturesA
DeFranco's 5 min Upper Body Warm-up
1 x 5:00
B
Bench Press
12, 10, 8, 7, 5
C
Bench Press
D
Push-Up
4 x 20
E1
Seated Row
12, 12, 10, 8
E2
Prone W, T, Y, I
4 x 20
F1
DB Lateral Raise
4 x 12
F2
Barbell Bicep Curl
4 x 12
G
Static Stretch
1 x 5:00
Prep
A
Limber 11
1. Foam Roll Hip/Glute: 10-15 passes 2. Foam Roll Adductors: 10-15 passes 3. SMR Glutes (lax ball): 30sec. – 2min. 4. Bent-knee Iron Cross x 5-10 each side 5. Roll-overs into V-sits x 10 6. Rocking Frog Stretch x 10 7. Fire Hydrant Circles x 10 fwd/10 bwd 8. Mountain Climbers x 10 each leg 9. Cossack Squats x 5-10 each side 10. Seated Piriformis Stretch x 20-30sec. each side 11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side
B
Squat to Box (Reduced Movement Depth)
12, 10, 8, 7, 5
C
Squat to Box (Reduced Movement Depth)
D
Alternating Bodyweight Lunge
3 x 10
E
Barbell RDL
4 x 12
F
RKC Plank
2 x 8
G
Static Stretch
1 x 5:00
A
DeFranco's Upper Body Warm-Up
1 x 10:00
B
Incline DB Bench Press
12, 10, 6, 6, 6
C
Incline DB Bench Press
1 x 50
D1
Pull-Up
3 x 12
D2
Bent Over Rear Delt Fly
3 x 15
E
DB Shrug
3 x 12
F1
Barbell Bicep Curl
1 x 100
F2
Banded Tricep Pushdown
1 x 100
G
Static Stretch
1 x 5:00
Prep
A
SMR/Mobility/CNS Stimulation Lower-Body Warm-up
General Movement / Dynamic Mobility / CNS Stimulation 1. Dynamic SMR on Lower Body x 1 min each leg 2. Double Band Traction Bear Squats x 10-20 reps 3. Goblet Squats x 10 reps 4. Goblet Squats with Prying x 10 reps 5. Rear Foot Elevated Hip Flexor Stretch x 1 minute each leg (Couch Stretch) 6. Strider Stretch on Bench x 1 minute each leg (Front foot elevated) 7. Hip External Rotator Stretch on Bench x 1 minute each leg 8. RKC Planks – Max Tension x 3 x 10 sec holds 9. Face Pulls x 2 sets x 10-15 reps 10. Flow: Squat->Inch Worm->Push--up x 3-5 Runs 11. Glute Bridges x 10 reps 12. Single-Leg Glute Bridges x 10 reps each leg 13. Box Jumps (bi-lateral) x 5 max effort/focused jumps This warm up is a bit different but contains all 4 focuses of a warm up procedure.
B
Bulgarian Split Squat
10, 8, 5, 5, 5 @ 0, 0, _ , _ , _ kg
C
Isometric Lunge Hold
1 x 1
D
Barbell Hip Thrust
3 x 10
E
Cossack Squat
2 x 10
F
Anti-Rotation Alphabet w/Band
2 x 26
G
DB Farmer's Walk
@ 3:00
H
Static Stretch
1 x 5:00