Driv3n Fitness
Bodybuilding, Functional FitnessThis program is meant to do exactly as the name intends, build anabolic muscle and strength in a progressive overload manner. It accentuates the importance of compound lifting techniques, the mastery of the mechanics of those movements, and pure muscle-building potential behind them.
There are four phases in this program, consisting of a 1-week foundation start, followed by 3 phases of approximately 3-4 weeks for each phase. The timing allowed for these phases is crucial in that the program is carefully as instructed, so that it prepares us to move forward into the next phase properly and physiologically enlisted for the new challenges a new phase brings forth.
3 sessions per week
Must use App app to view and log training
Program Training
A
Barbell Back Squat
2 x 16 @ 60 %
B
Walking Lunges
C
Bench Press
D
Walking Lunges
1 x 20
E
Barbell Deadlift
F
Barbell Bench Press
G
DB Row
2 x 16
H
DB Shrug
2 x 16
I
DB Shoulder Press
2 x 16
J
Rear Delt Flyes
1 x 16
K
Barbell Bicep Curl
2 x 16
L
Tricep Pushdown
2 x 16
M
Plank
1 x 1:00
N
Calf Raise
2 x 30
A1
Alternating Bodyweight Lunge
A2
Banded Tricep Pushdown
3 x 10
B
Banded Chest Fly
C
Band Rotations
D
2-arm Squat Pull
3 x 40
E
Band Bicep Curl
F
A
Air Squat
B
Banded Chest Press
C
Banded Lat Pull Down
D
Banded shrugs
E
Banded Hammer Curls
F
G
Banded Overhead Tricep Extension
A
Barbell Back Squat
2 x 16 @ 60 %
B
Walking Lunges
C
Bench Press
D
Walking Lunges
1 x 20
E
Barbell Deadlift
F
Barbell Bench Press
G
DB Row
2 x 16
H
DB Shrug
2 x 16
I
DB Shoulder Press
2 x 16
J
Rear Delt Flyes
1 x 16
K
Barbell Bicep Curl
2 x 16
L
Tricep Pushdown
2 x 16
M
Plank
1 x 1:00
N
Calf Raise
2 x 30
A
Strict Lower Hanging Leg Lifts
B
Band Pull-Apart
C
Banded Chest Press
D
Band Resisted Lift
E
Calf Raise
A1
Alternating Bodyweight Lunge
A2
Banded Tricep Pushdown
3 x 10
B
Banded Chest Fly
C
Band Rotations
D
2-arm Squat Pull
3 x 40
E
Band Bicep Curl
F
