This program is all about building Muscle Endurance while keeping your quality of movement extremely high.
If you are coming off a long lay off. Need to reload or just new to lifting this is a great place to start before moving on to on of our accumulation programs.
A great place for anyone to start is with a traditional 3 x10 workout. However, there are some downsides to using the classic 3x10. As the set progresses the rate of force decreases. Meaning your power output or velocity of the bar slows down. One way to prevent this is with the use of Extended sets.
An extended set is nothing more than taking a break during the set and then continuing on.
The Program is written with the idea that the user knows their way around the weight room and has had some practice with various movements. Each exercise is merely a recommendation and list optional alternatives.
This allows the user to personalize the program for themselves, for their body type/build, and available equipment.
Phase One: Is built off of the classic 3x10 or 30reps. This is great for a beginner, or someone that has had a long layoff. M/W/F With two optional Mobility/Aerobic Recovery days.
Phase Two: Is built off of the classic 4x10 or 40reps.This is great for anyone who wants more volume. M/W/F With two optional Mobility/Aerobic Recovery days.
Phase Three: Takes everything and ramps it up. Higher Frequency, Higher Volume, and Higher Loads. M/T - /T/F Wed is a Optional Mobility/Aerobic Recovery day.
A
Agile 8
2 x 10
B
Wall Squat
2 x 5
C
Box Jump
1 x 10
D
Top Down RDL
10, 8, 6, 4
E
Front Squat
6 x 5 @ 75 %
F
Cyclist Back Squat
10, 8, 6
G
Bulgarian Split Squat
10, 8, 6
H1
Seated Dumbbell Calf Raise
3 x 12
H2
Ab Wheel
3 x 10
I
Foam Roll
A
Air Bike
1 x 10:00
B
Turkish Get Up
6 x 1
C
Russian KB Swing
1 x 1:00 @ 10
D
Air Bike
1 x 10:00
E
Thoracic Flow
A
Agile 8
B
Med Ball Wall Throw
1 x 10
C
Incline DB Bench Press
10, 8, 6, 4
D
Bench Press
6 x 5 @ 75 %
E
DB Fly
10, 8, 6
F
Shoulder Press
10, 8, 6
G
Strict Dip
10, 8, 6
H
Foam Roll
A
Air Bike
1 x 10:00
B
Turkish Get Up
6 x 1
C
Russian KB Swing
1 x 1:00 @ 10
D
Air Bike
1 x 10:00
E
Thoracic Flow
A
Agile 8
B
Box Jump
1 x 10
C
Snatch Deadlift
12, 10, 8, 6
D
Snatch Grip Deadlift From a Deficit
6 x 5 @ 75 %
E
Pull-Up
10, 8, 6
F
Barbell Row
10, 8, 6
G
Barbell Bicep Curl
10, 8, 6
H
Pinwheel Curl
1 x 20
I
Foam Roll
A
Walk
1 x 60:00
B
Thoracic Flow