BuildRx: High Intensity Bodybuilding - 8 Week Program

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down - Box Height: 24"/20" 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Ring Row 7 Russian KB Swing; Moderate Loads + Warm Up Sets: Prior to starting any "max effort build" perform 1-2 warm up sets at low-moderate weights and build your way up to a weight you feel comfortable starting with.

Back Squat

1 x 1

Back Squat; Muscular Efficiency

Deficit Barbell Straight Leg Deadlift

1 x 8

Dual DB Incline Row

1 x 8

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Bear Crawl (10 Steps Forward/10 Steps Backward 7 Ring Row + Warm Up Sets: Prior to starting any "max effort build" perform 1-2 warm up sets at low-moderate weights and build your way up to a weight you feel comfortable starting with.

Barbell Seated Overhead Press

1 x 1

Dual DB Rear Foot Elevated Split Squat

1 x 8

Weighted Pull Up

1 x 1

Ring Front Leaning Rest; Midline Endurance Test

Instructions: Accumulate 4:00 minutes in the Ring Front Leaning Rest in as few sets as possible. RX: Accumulate 4:00 Minutes In As Few Sets As Possible; Rest 1:00 Minute Between All Work Sets Ring Front Leaning Rest Scaled: Accumulate 4:00 Minutes In As Few Sets As Possible; Rest 1:00 Minute Between All Work Sets Plank Score the total time it takes to accumulate 4:00 minutes in the Ring Front Leaning Rest (rest intervals included).

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 5 Burpee 5 Box Jump Step Down - Box Height: 24"/20" 15m Bear Crawl (10 Steps Forward/10 Steps Backward) + Warm Up Sets: Prior to starting any "max effort build" perform 1-2 warm up sets at low-moderate weights and build your way up to a weight you feel comfortable starting with.

Front Squat

1 x 1

Close Grip Bench Press

1 x 1

Weighted Midline Endurance

Instructions: Complete as many repetitions of the Weighted Sit Up as possible in 5:00 minutes. 5:00 Minutes; AMRAP Weighted Sit Up; 10X1 Recommended Scaling Option: RX: 25/10 lb Scaled: Body Weight Scoring Guideline: • Scores for both men and women will vary depending on RX/Scaled weights and individual capacity Score the total number of repetitions completed in 5:00 minutes.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Single Arm Arm Ring Row/Side 7 Hand Release Push Up 7 Jump Lunges/Side 15m Dual kB Front Rack Carry (20 Steps); Moderate Loads + Warm Up Sets: Prior to starting any "max effort build" perform 1-2 warm up sets at low-moderate weights and build your way up to a weight you feel comfortable starting with.

DB Incline Bench Press

1 x 8

Single Arm DB Row

1 x 8

Knee Dominant; Single Leg Muscle Endurance Test

Instructions: Complete the prescribed distance for the Walking Lunge as listed "For Time". RX: For Time; 9:00 Minute Time Cap 200m Dual DB Walking Lunge (260 Steps); 50/30 lb per Hand Scaled: For Time; 9:00 Minute Time Cap 200m Dual DB Walking Lunge (260 Steps); 35/20 lb per Hand Scoring Guideline: • Scores for both men and women will vary pending RX/Scaled versions and the individual's overall lower body muscle endurance

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 5 Box Jump Step Down - Box Height: 24"/20" 7 Ring Row + Warm Up Sets: Prior to starting any "max effort build" perform 1-2 warm up sets at low-moderate weights and build your way up to a weight you feel comfortable starting with.

Deadlift

1 x 1

Gymnastic Pull/Press Muscular Endurance

Instructions: • Choose Option 1 or Option 2 for this specific Benchmark Test • Complete as many repetitions of each individual movement in each 5:00 minute AMRAP - Choose the RX or RX+ version of this test based on your own skill/ability. Option 1 Part 1: 5:00 Minutes; AMRAP Strict Pull Up + Rest 3:00 Minutes + Part 2: 5:00 Minutes; AMRAP Push Up Option 2 Part 1: 5:00 Minutes; AMRAP Strict Pull Up + Rest 3:00 Minutes + Part 2: 5:00 Minutes; AMRAP Stationary/Ring Dip Scoring Guideline: • Excellent scores for both male and females are 60 repetitions or more for both movements • Good scores for both male and females are 45 repetitions or more for both movements • Poor scores for both male and females fall below 45 repetitions for both movements • General Scoring: To demonstrate structural balance between pulling and pressing individuals should look for similar counts for both movements to determine whether or not their pull vs press strength/strength endurance is balanced Score the number of repetitions completed in both AMRAPs combined - Note the rep counts completed for each individual movement.