V23 Athletics
Bodybuilding, Functional Fitness, FootballV23 Build: 8 Week HYPERTROPHY PROGRAM (Phase 1)
Who is this program for? The person who wants to put on some muscle mass. If you want to look good naked, or put on some size and add definition, then this program is what you are looking for.
5 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
5 min steady state of choice, then: Basic spine prep: Inchworm cobra x 3-5 reps Low lunge/t-spine rotations x 6-8 rotations Cossack squats x 10 reps
Activation Superset
B
3 times for quality: 3-5 High Box Jumps (build) S/L KB RDL x 6-8/leg Sorensen hold on GHD x :15 sec
C
Back Squat
5 x 5
Strength Superset
D
3 Sets: RNT Lunges w/DB’s 3x10/leg GHR 3x 6-8 @3X11 * maintain tempo
DB Complex
E
DB Complex (straps ok, must be unbroken) 3 sets: 10 DB RDL @3111 16 DB FR reverse lunges (8/8) 10 DB HSC Rest 3 min (walk or bike at 30-40- rpm)
Hi Rep Finisher
F
100 banded good mornings + 50 banded leg abductions/side
G
Airdyne
1 x 20:00 @ 4
Monostructural Training
A
AB/ROW/RUN 30 min @ RPE 5-6
Accessory work
B
15 min any needed core work 15 min gymnastics work 15 min mobility
Warm Up
A
For 10 min: AB 1 min SA OH KB walk x 60ft/arm 50 singles Double lat pull down in bottom of squat x 15 reps
B
Behind the neck strict press
6 x 6
Strength Superset
C
4 sets: DB Bench @ 2121 4x 6-8 reps e/s (alternating- other arm in lock out) DB bent row; 4x10 (retract then row) Barbell shrug 4x20 - HEAVY with trap bar if possible
Conditioning
D
3 RDS NFT (not for time): SA KB/DB Farmer Carry + Front Rack Carry x 75ft/side + max reps push-ups (maintain hip position/form) R: 1 min
High Rep Finisher
E
100 banded tricep extensions 100 frontal plane banded pull aparts * try to do all 100 unbroken * light band (orange or red)
Active Recovery
A
60 MIN OUTDOOR PLAY TIME (BIKE, EASY RUN, SWIM, HIKE, ETC.)
A
Seated Box Jump
5 x 3
B
BB Hang Muscle Clean
3, 3, 3, 2, 2, 2, 1, 1, 1
Strength Superset
C
4 sets: Axle bar Z press 10,8,6,4 @ 113X DB Russian step up 4 x 12/leg Standing banded oblique twist 4x20/side
Circuit
D
Complete the following: 30- 20 -10 Double KBS DB/KB Power Clean DB/KB Shrug *minimal rest/try not to set the weights down once set has started Then: 15 min run EASY (if time allows)
High Rep Finisher
E
3 Rounds: :30 side plank L :30 side plank R :30 front plank ( on forearms) :30 rest
Aerobic Work
A
If you have the option-- take the V23 Strongman class or Aerobic Capacity class. If not- 60 min of moderate to higher intensity moving of your choice.
RECOVERY MOVEMENT
A
60 min in the sun-- walk, hike, move...
