Fearless Faith Fitness
This is an in gym full body program. There are 4 phases to this
program. Each phase is 4 weeks long. This program is great if you are an intermediate lifter and want to build muscle and strength in 45 minutes per day, 3 days per week. It is recommended to complete phases in order. Phases: 3
Length of each phase: 4 weeks
Frequency: 3 days/week
Duration: 45-60 minutes Program
Difficulty: Intermediat
3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
1 rounds of: 1. Foam Roll Lats x 1 min/side 2. Bird Dog x 10 total reps 3. Band Straight Arm Pull Downs x15 reps 4. Prone Scorpion x 10 reps 5. Glute Bridges x 20 reps
B
Broad Jumps
3 x 4
C
Barbell Deadlift
5, 5, 5, _
D
Barbell Hip Thrust
E
Incline DB Bench Press
F
Leaning Bulgarian Split Squat
G
Single Arm Lat Row
H
Anti Roational Plank
Cool Down
I
1) 2-3 minutes walk/slow bike/slow row to bring heart rate down 2) Then Decompression - 2 x 30 seconds of each movement: -Kneeling spine wave -Bretzel stretch with 5 deep breaths each side 3) Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on a box/bench to above heart level with knees slightly bent. Focus on bringing heart rate down. -4 seconds inhale -3 seconds hold at the top of your breath -6-8 seconds exhale -Repeat for 3-5 minutes The goal of every cooldown is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
Warm Up
A
1 rounds of: 1. Foam Roll Chest x 1 minute/side 2. Half Kneeling Bottom Up KB Press x 5/side (go light!) (Or you can use DB) 3. Glute Bridge Hold x 30 seconds 4. Legs Deadbug x 10 reps
B
Plyo Push Up
C
Barbell Bench Press
5, 5, 5, _
D
Barbell Reverse Lunge
E
Half Kneeling Landmine Press
F
Landmine Single Leg Glute Bridge
G
Neutral Grip Pull Up
H
Suitcase Carry
Cool down
I
1) 2-3 minutes walk/slow bike/slow row to bring heart rate down 2) Then Decompression - 2 x 30 seconds of each movement: - Child's Pose with Shoulder Flexion -90/90 Hip Stretch 3) Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on a box/bench to above heart level with knees slightly bent. Focus on bringing heart rate down. -4 seconds inhale -3 seconds hold at the top of your breath -6-8 seconds exhale -Repeat for 3-5 minutes The goal of every cooldown is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
Warm Up
A
1 rounds of: 1. Deep squat hold x 1 min 2. Shoulder Dislocates x 10 3. Single Leg Step Downs x 10/side 4. T-spine rotations x 5/side 5. Foam Roll Quads x 1 min
B
Power Land Box Jump
C
Back Squat
D
Trap Bar RDL
E
60° Anterior Delt DB Press
F
Dual Kettlebell Front Rack Step Up
G
Dual Rope Kneeling Straight Arm Pulldown
H
Landmine Core Rotations
Cool Down
I
1) 2-3 minutes walk/slow bike/slow row to bring heart rate down 2) Then Decompression - 2 x 30 seconds of each movement: - Lat Stretch - Glute Smash 3) Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on a box/bench to above heart level with knees slightly bent. Focus on bringing heart rate down. -4 seconds inhale -3 seconds hold at the top of your breath -6-8 seconds exhale -Repeat for 3-5 minutes The goal of every cooldown is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
