This is an intermediate/advanced 10 week program, built to push your strength and muscle mass to the max! The program has built in Pre/Post Testing to help you track your overall progress from start to finish. This also helps you transition into the next training phase!
FeaturesPrep
A
Lower Body Prep Circuit #1
Run/Bike/Row x 5 minutes 1 Round of the following: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Reach x 5ea 3. Knee Hug to Forward Lunge x 5ea 4. Worlds Greatest x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Quadruped T-Spine Rotations x 10ea 7. Quadruped Hip Circles (Knee In & Out) x 5ea 8. Hip Fire Hydrants x 10ea 9. Push Up + Shoulder Taps x 10ea 10. Single Leg Glute Bridge Rep + Iso x 10ea + 0:20 Iso
B1
Front Squat
10, 8, 6, 5, 5, 5, 5
B2
Box Jump
3 x 3
C1
Barbell Hip Thrust
3 x 6 @ 7
C2
KB double leg RDL
3 x 10 @ 7
C3
Prone Machine Hamstring Curl
3 x 12
D1
Split Squat
3 x 12
D2
Bent Knee Adduction
3 x 5
D3
Goblet Squat
3 x 10
Prep
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. BW Turkish Get Ups x 5ea
Circuit
B
3 Rounds of BB Complex: 1. Upright Row x 5 2. High Pull x 5 3. Thruster x 5 4. Bent Row x 5 5. RDL x 5 6. Row Erg x 500m or .25mi run
Circuit
C
3 Rounds of DB/BW Circuit: Add weight if too easy. 1. Hollow Body Rock x 10 2. Russian Twists x 10 3. Hanging Leg Lifts x 10 4. Assault Bike x 1000m or .25mi run
D1
Calf Raise
3 x 10
D2
Heel Elevated Iso Split Squat
3 x 30
Prep
A
Upper Body Prep Circuit #1
Complete the following: 1. Arm Swings Across x 10 2. Arm Circles Forward/Backward x 10ea 3. Cat/Camel x 10ea 4. Quadruped Needle Threads x 10ea 5. Prone Swimmers x 10 6. Push Up + A-Frame x 10 7. Plate/DB A/W/Y/I's x 5ea
B1
Bench Press
12, 8, 6, 5, 5, 5, 5
B2
Depth Plyo Push-Up
3 x 5
C1
Half-Kneeling DB Shoulder Press
3 x 12 @ 7
C2
Incline DB Chest Fly
3 x 10 @ 7
C3
Cable Face Pull
3 x 12
D1
Close Grip Bench Press
3 x 6
D2
DB Overhead Tricep Extension
3 x 10
D3
Tricep Pushdown
3 x 10
Prep
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. BW Turkish Get Ups x 5ea
Circuit
B
3 Rounds of KB Complex: 1. Alternating KB Swing x 5 ea 2. KB Reverse Lunge x 5ea 3. Single Arm Overhead Press x 5 4. Single Leg RDL x 5ea 5. Single Arm Bent Rows x 5ea 6. Row Erg x 500m or .25mi run
Circuit
C
3 Rounds of DB/BWCircuit 1. Overhead Sit Up x 10 2. Half Kneeling Windmill x 5ea 3. Seated Knee Tuck x 10 4. Assault Bike x 1000m or .25mi run
D1
Seated Calf Raise
3 x 10
D2
Single Leg Iso Glute Bridge
3 x 30
Prep
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. BW Turkish Get Ups x 5ea
B1
Barbell Deadlift
10, 8, 6, 5, 5, 5, 5
B2
Chin-Up
3 x 6
C1
1-Arm DB Row
3 x 12
C2
1/2 Kneeling Single Arm Pulldown
3 x 20
C3
DB Reverse Fly
3 x 12
D1
Barbell Bicep Curl
3 x 6
D2
Hammer Curl
3 x 10
D3
Reverse DB Curl
3 x 10