NEXGEN PERFORMANCE
Bodybuilding, Weightlifting1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw Seated Military Press Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)
B1
Seated Military Press
3 x 6
B2
Cable Lateral Raise
3 x 20
C1
Incline DB Bench Press
3 x 8
C2
Low Cable Chest Fly
3 x 10
D1
Chest Dips
3 x 10
D2
Rope Pushdowns
3 x 15
D3
Decline Sit Ups
3 x 15
Warm-Up
A
2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=divaflydT7M Pendlay Row Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)
B1
Pendlay Row
3 x 8
B2
DB Pullover
3 x 10
C1
Lat Pulldowns
3 x 10
C2
TRX Y's W's T's
3 x 15
D1
Standing Single Arm Cable Row
3 x 20
D2
Dumbbell Zottman Curls
3 x 12
D3
KB Russian Twist
3 x 15
Prep
A
Warm Up
2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw Back Squat Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)
B1
Back Squat
3 x 6
B2
Bench Hamstring Marches
3 x 20
C1
Single Leg Landmine RDL
3 x 20
C2
Banded Sissy Squats
3 x 15
D1
Bulgarian Split Squat
3 x 20
D2
Cable Crunches
3 x 15
Prep
A
Warm Up
2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw DB Bench Press Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)
B1
DB Bench Press
3 x 8
B2
High Cable Chest Fly
3 x 10
C1
Landmine Shoulder Press (Single Arm)
3 x 20
C2
DB Lateral Raise
3 x 10
D1
Close Grip DB Chest Press
3 x 10
D2
Cable Overhead Triceps Extension
3 x 15
D3
Suitcase Carry
3 x 1:00
Prep
A
Warm Up
2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw Band Pulldowns Set 1 - 20 reps @ 40% (RPE 4) Set 2 - 15 reps @ 60% (RPE 6)
B1
Chin-Up
3 x 10
B2
Chest-Supported DB Row
3 x 10
C1
Landmine Meadow Row
3 x 20
C2
Band Pull-Apart
3 x 15
D1
Single Arm Supported Lat Pulldown
3 x 20
D2
Incline DB Curls
3 x 12
D3
Ab Wheel
3 x 10
Prep
A
Warm Up
2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw Trap Bar Deadlift Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)
B1
Trap Bar Deadlift
3 x 6
B2
Single Leg Dumbbell Hip Thrust
3 x 20
C1
Front Squat
3 x 10
C2
Kickstand RDL
3 x 20
D1
DB Lunges
3 x 20
D2
Landmine Bar Twist
3 x 20
