Dominion Performance Systems
Functional Fitness, Bodybuilding, General FitnessSquatting everyday doesn't have to be complicated. This program is designed to ease you in and transition you from 1 or 2 days a week to 5*.
In addition to the squat you'll develop general fitness or "functional" fitness. You'll be training to be athletic and generally fit.
The program utilizes several training methods: Block, DUP, Linear, Russian Conjugate, Tier-- which is ultimately how you'll be able to squat everyday.
We recommend you measure circumferences in your waist, hips, and thighs as it's HIGHLY likely you'll increase size here over the next 16 weeks.
Enjoy!
*the transition is immediate. you start with 5 days a week. :)
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
6 x 8 @ 60 %
B
Pull-Up
C
Sandbag Clean to Shoulder
4 x 3
D
Weighted Step Ups
4 x 5
E
Face Pull
F
Suitcase Carry
3 x 20
A
Bench Press
6 x 8 @ 60 %
B
Rowing
5 x 0:15
C
Front Squat
4 x 5 @ 65 %
D
Dips
E
Med Ball Wall Throw
3 x 6
F
Physioball Leg Curl
A
Triple Broad Jump
B
Barbell Deadlift
C
Single Arm DB Row
D
DB Bear Crawl
4 x 25
E
Goblet Squat
3 x 12
F
DB Bicep Curls
A
Front Squat
6 x 5 @ 75 %
B
Strict Press
5 x 5 @ 70 %
C
Echo Bike
4 x 0:15
D
RDL
E
DB Overhead Tricep Extension
15, 12, 10
F
Barbell Roll Outs
3 x 10
A
Weighted Chin Ups
B
American KB Swing
5 x 6
C
Bulgarian Split Squat
4 x 8
D
Incline DB Bench Press
4 x 10
E
Wall Balls
3 x 20
F
Seated Banded Leg Curls
