PEAK PHYSIQUE
Paramount Barbell Club
Weightlifting, Powerlifting, Bodybuilding, Strength & Conditioning, Olympic Lifting, Functional Fitness8 Weeks of easy to follow & productive body building workouts! Think about where you'd like to be in 8 Weeks, & let's get you feeling the best you've ever felt in your skin.
This 8-Week Program includes two 4-Week Blocks following progressive overloading, to ensure maximal progress & gains!
Each week will include barbell strength lifts, dumbbell & cable work, as well as 2-3 conditioning workouts to help you get & stay lean.
Workouts can be completed in any gym, with cable & banded options for many movements.
Compliments weightlifting & crossFit training as well! - this program can easily be used as supplemental accessory work. Simply pick & choose what movements & sessions work best for you, your goals, & your schedule.
With minimal rest - each full session will take anywhere from 45-90 Minutes.
Conditioning
A
BOOTY PREP 2.0
2 ROUNDS 15/15 Banded Clamshells (:01 Pause) 25/25 Banded Fire Hydrants 25 Banded Glute Bridge (:01) - rest as needed b/t sets -
B
Box Squat
6, 6, 6, 6, 12 @ _ , _ , _ , MAX, _ lb
C
DB Hack Squat
4 x 15
D1
SL Hip Thrust
3 x 10
D2
Rear Foot Elevated SL RDL
3 x 10
Circuit
E
[CARDIO CHOICE DAY]
Prep
A
PREP 2.0
5:00 Bike/Elliptical 2 ROUNDS 12/12 SL RDL 6/6 :05 Standing Clamshells 10 Alt :03 Quadruped Shoulder Taps
B
Clean Deadlifts
4 x 8 @ _ , _ , MAX, _ kg
C1
Supinated BB Bent Over Row
C2
DB Reverse Fly
D1
Seated Pull-up
D2
Incline Wide Curl
3 x 15
Circuit
E
Bicep Finisher! // 4 ROUNDS 10 Half way up DB Curl + :10 Half way hold *No rest between rounds* Go light!
Circuit
F
2 ROUNDS 12 Side Plank Hip Dips + :30 Side Plank Hold (R) 12 Side Plank Hip Dips + :30 Side Plank Hold (L) - rest as needed b/t - *Side Plank On Elbow
Conditioning
A
BOOTY PREP 2.0
2 ROUNDS 15/15 Banded Clamshells (:01 Pause) 25/25 Banded Fire Hydrants 25 Banded Glute Bridge (:01) - rest as needed b/t sets -
B1
RDL
4 x 10
B2
Front Foot Elevated Split Squat
4 x 10
C1
Lying Leg Curl
C2
Calf Raise
3 x 20
Circuit
D
10-9-8-7-6-5-4-3-2-1 CAL ROW DB LUNGE (2ct) TUCK-UPS DB PUSH PRESS
Prep
A
PREP 2.0
5:00 Bike/Elliptical 2 ROUNDS 12/12 SL RDL 6/6 :05 Standing Clamshells 10 Alt :03 Quadruped Shoulder Taps
B
Tempo Front Squat
3, 3, 3, 3, 6 @ _ , _ , _ , MAX, _ kg
C1
SL Assisted Step-Up
4 x 10
C2
Spanish Squats
4 x 15
Upper Circuit
D
EMOM x 12:00 M1: 12-15 DB Flies M2: 10-12 Push Ups M3: 25 Banded Tricep Ext
Shoulders & Abs
E
3 ROUNDS 20-25 Lu Raises 10-12 Alt V-Ups or Hanging Leg Raises
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