Dominion Performance Systems
Bodybuilding, Functional FitnessWelcome to the "Not Your Gym Bro's Bodybuilding" Program.
To be the most successful with this program you'll need 3 things:
1. Accurate 1RMs, however, don't worry if you don't as you'll work on rep maxes throughout this program.
2. Staying under 3 reps in reserve. (Reps in reserve = reps until failure).
3. Tenacity.
Each block has this flow:
Week 1: Introduction- introduces the movements and allows you to play with weights for the sets.
Week 2: Build- sets and loads will increase
Week 3: Deload- decrease reps and sets while increasing load
Week 4: Heavy- PUSH THE WEIGHT
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 10 @ 60 %
B
Single Arm DB Row
C
DB Walking Lunge
3 x 8
D
DB Bench Pull-over
12, 10, 8
A
DB RDL
B
Standing DB Press
C
Reverse Hyper Extension
3 x 15
D
Incline DB Bench Press
A
Pull-Up
B
Front Squat
C
Supinated Grip Barbell Row
D
Reverse Lunges
3 x 8
A
Deadlift
3 x 8 @ 65 %
B
DB Bench Press
C
Hip Thrust
3 x 15
D
Dips
