PEAK PHYSIQUE V2
Paramount Barbell Club
Bodybuilding, Powerlifting, Power Sports , Weightlifting, Functional Fitness, General FitnessTwo Fun & Productive 4-Week Training Blocks: Hypertrophy, Body Building, Accessory/Supplemental Work, Ab Circuits, & Conditioning!
4 Days per Week with an Additional (5th) day for Conditioning.
Two of my FAVORITE Training Blocks!
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easy to follow
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can be performed in any gym or at home.
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Cable & Banded Substitutions Available.
the perfect blend of Strength & Conditioning!
Get Strong. Get Jacked. Get LEAN!
A1
Wide Grip Lat Pull Down / Seated Pull Up
A2
Supinated Narrow Grip Pull Down / Seated Pull-Up
B
Supported 1-Arm Row
12, 10, 8, 6
C1
Decline DB Low Row
C2
Decline DB Reverse Fly
Strength/Power
D
Lat Finisher Complex
3 SETS (unbroken) 15 Straight Arm Cable/Banded Pull Downs 15 Cable/Banded Lat Face Pulls *Squeeze Hard Each Rep - rest as needed b/t sets
Strength/Power
E
Triple Grip Bicep Finisher
BICEP FINISHER -- 3 SETS 7 Wide Grip EZ or BB Curl 7 Narrow Grip EZ or BB Curl 7 Normal Grip EZ or BB Curl *Unbroken - rest as needed b/t sets
Conditioning
F
:20/:40 SPRINTS
Air Bike or Incline Treadmill SPRINTS [6 SETS] :20 ON / :40 OFF *GO HARD - record cals, no work/pedaling during rest.
PREP
A
2 ROUNDS 10 90/90 Hip Rotations 15/15 Side Lying Abductor Leg Slides* *Lay almost diagonal with hips off wall so heel has to slide up & back (socks are great!)
B1
Single Leg Goblet Box Squat
B2
Assisted Sissy Squat
B3
Plate Banded Deadbug
2 x 20
C
Front Squats
12, 10, 8, 6
Strength/Power
D
Bulgarian Complex
3 SETS EACH LEG 8 DB Weighted Bulgarian Split Squats 6 Bodyweight Jumping Bulgarian Split Squats 8 Bodyweight Bulgarian Split Squats *then repeat other leg! - rest as needed b/t sets -
E
Walking Lunges
1 x 5:00
Circuit
A
EVERY 10:00 x 3 SETS 3:00 Cardio Choice -- :30 REST 2:00 Box Step-Ups or Step-Overs -- :30 REST 1:00 Single DB Devil's Press -- :30 REST 1:00 Strict Sit-Ups -- 1:30 Walking REST --
Glute/Ham Prep
A
2 SETS 10 90/90 Rotations 12/12 SL RDL* *weighted optional 1-2 SETS 20/20 Banded Ham Kicks 12/12 Forward/Backward Banded Monster Walk 12/12 Lateral Banded Monster Walk
B
Banded/Machine Ham Curl
C1
Sumo Deadlift
4 x 8
C2
SL Assisted Step-Up
4 x 8
D1
Elevated Reverse Lunge
3 x 10
D2
Modified Copenhagen Plank
E1
DB Death March
3 x 20
E2
Ab Roll Out
ROWING INTERVALS 1.0
F
ROWING SPRINT // 10 ROUNDS 100m Row :30 Rest *Set Up Monitor Intervals
SHOULDER PREP
A
1 SET 10 W Wall Slides 20 Banded Pass Thrus 1 Set - Mini Band Shoulder Complex** **10 Reps Each 2 SETS 10 Barbell Front to Back Press 10 Ws
B1
Shoulder Press
12, 10, 8, 6
B2
DB Lateral Raise + Fly
4 x 6
C1
Incline DB Front Raise
C2
Bent Over Rear Delt Flies
C3
Banded Face Pull
D1
Tricep Pushdowns
2 x MAX
D2
Banded External Rotations
2 x MAX
Circuit
E
10-9-8-7-6-5-4-3-2-1 Cal Bike or Ski 1-2-3-4-5-6-7-8-9-10 Medball Clean Shoulder Tap + Push Up
KAYLA JONES
USAW National Level Coach, CF-L2, WNBF Figure Pro
Redeemable to the First 10 Athletes! (Offer Valid Until 03/10/24)
Get PEAK PHYSIQUE V2
