1x20 Program v2
Unconquered Barbell
Strength & ConditioningThis program is the upgraded Version 2 of my original 1x20 program and like the first version is great intro into training either from a long hiatus or for your first time starting your fitness journey. It even works great for experienced lifters looking for a GPP program. Offering more movement patterns and variations to make sure you are getting a rounded out program. 1 set of 20 repetitions allows you build a large foundation of training capacity. This specific program can be completed with just basic equipment that most every gym has (dumbbells and cables). This program works great to get the experience lifter a change of pace to get back into things.
Prep
A
General Total Body Prep
1. Jumping Jacks & Seal Jacks :30sec ea 2. Knee Hug to Forward Lunge x5ea 3. Figure 4 to Lateral Lunge x5ea 4. Scoop x5ea 5. Quad Pull x5ea 6. Reverse Lunge w/ Reach 5ea 7. Inch Worm to Push Up x5 8. Plank Series (Front/Side) :20sec ea 9. Shoulder Tap x10ea 10. Scap Series x5ea
B
Dumbbell Rear Foot Elevated Split Squat (Contralateral)
1 x 20
C
Single Arm 1/2 Kneel Dumbbell Overhead Press
1 x 20
D
Kettlebell RDL
1 x 20
E
Single Arm Dumbbell Row (3 Point Stance)
1 x 20
F
Goblet Step-Up
1 x 20
G
Dumbbell Bench Press
1 x 20
H
Alternating Dumbbell Curl
1 x 20
I
Dumbbell Skull Crusher
1 x 20
J
Dumbbell Calf Raise
1 x 20
K1
Dip Iso Hold
1 x MAX
K2
Pull-Up Iso Hold
1 x MAX
Prep
A
General Total Body Prep
1. Jumping Jacks & Seal Jacks :30sec ea 2. Knee Hug to Forward Lunge x5ea 3. Figure 4 to Lateral Lunge x5ea 4. Scoop x5ea 5. Quad Pull x5ea 6. Reverse Lunge w/ Reach 5ea 7. Inch Worm to Push Up x5 8. Plank Series (Front/Side) :20sec ea 9. Shoulder Tap x10ea 10. Scap Series x5ea
B
Goblet Squat
1 x 20
C
Dumbbell Incline Bench Press
1 x 20
D
Kettlebell Low Hang Lateral Squat
1 x 20
E
Chin-Up
1 x 20
F
Single Leg Bench Hip Extension
1 x 20
G
Dumbbell Reverse Fly
1 x 20
H
Dumbbell Hammer Curl
1 x 20
I
Cable Rope Tricep Extension
1 x 20
J1
Split Squat ISO Hold
1 x MAX
J2
1/2 Kneel Dumbbell 90/90 Iso Hold
1 x MAX
J3
Push-Up Iso Hold
1 x MAX
Prep
A
General Total Body Prep
1. Jumping Jacks & Seal Jacks :30sec ea 2. Knee Hug to Forward Lunge x5ea 3. Figure 4 to Lateral Lunge x5ea 4. Scoop x5ea 5. Quad Pull x5ea 6. Reverse Lunge w/ Reach 5ea 7. Inch Worm to Push Up x5 8. Plank Series (Front/Side) :20sec ea 9. Shoulder Tap x10ea 10. Scap Series x5ea
B
Dumbbell Split Squat (Contralateral)
1 x 20
C
Single Arm Dumbbell Z Press
1 x 20
D
Stability Ball Hamstring Curl
1 x 20
E
2 Point Single Arm Dumbbell Row
1 x 20
F
Goblet Step-Up
1 x 20
G
Push-Up
1 x MAX
H
Dumbbell Curl
1 x 20
I
Single Arm Dumbbell Skull Crusher
1 x 20
J
Dumbbell Calf Raise
1 x 20
K1
Dip Iso Hold
1 x MAX
K2
Pull-Up Iso Hold
1 x MAX
Prep
A
General Total Body Prep
1. Jumping Jacks & Seal Jacks :30sec ea 2. Knee Hug to Forward Lunge x5ea 3. Figure 4 to Lateral Lunge x5ea 4. Scoop x5ea 5. Quad Pull x5ea 6. Reverse Lunge w/ Reach 5ea 7. Inch Worm to Push Up x5 8. Plank Series (Front/Side) :20sec ea 9. Shoulder Tap x10ea 10. Scap Series x5ea
B
Double Dumbbell Staggered Stance RDL
1 x 20
C
Single Arm Dumbbell Incline Bench Press
1 x 20
D
Goblet Squat
1 x 20
E
Neutral Grip Pull-Up
1 x 20
F
Single Leg Bench Hip Extension
1 x 20
G
Chest Supported Dumbbell Row
1 x 20
H
Cable Rope Curl
1 x 20
I
Cable V-Bar Tricep Extension
1 x 20
J1
Split Squat ISO Hold
1 x MAX
J2
1/2 Kneel Dumbbell 90/90 Iso Hold
1 x MAX
J3
Push-Up Iso Hold
1 x MAX
Bailey Forst
I am a Registered Strength and Conditioning Coach through the NSCA. I hold both the CSCS and RSCC certifications as well as have a Master in Exercise Science and Nutrition. I've worked with athletes of all levels from high school to professionals in sports ranging from football, baseball, softball, golf, and track and field. I've also worked as a fitness and weightlifting coach.
