Harms Farms
BodybuildingTres Leches - a moist, decadent Spanish sponge cake - is comprised of 3 different variations of milk creating a rich and creamy texture that melts in your mouth. This program will do the same. You will pack on layers of muscle by the combination of 3 juicy mass building days - Lower, Upper, Pull - with aerobic days serving as the cherry on top. It's structure allows some flexibility, as the second aerobic day can be swapped with Saturday's lift if you don't have time to get in the gym on the weekends and would rather hit the pavement. Buckle up, things are about to get serious.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Stability Ball Hamstring Curl
3 x 10
A2
Single Leg KB RDL w/ Foot On Wall
3 x 10
A3
Deadbug w/ Band Pullover
3 x 10
A4
90/90 Hip Switch
1 x 6
B
Back Squat
10, 10, 10, 10, _ , _
C1
2 DB Rear Foot Elevated Split Squat
3 x 10
C2
Bodyweight Bulgarian Split Squat
1 x MAX
C3
Chin-Up
3 x 10
D1
Standing Calf Raise
1 x 100
D2
Banded Anterior Tibialis
1 x 100
A1
Shoulder CARs
1 x 3
A2
Banded Shoulder External Rotation
3 x 10
A3
DB Fly
3 x 10
A4
Yoga Push Up
3 x 8
A5
Banded Tricep Extension
3 x 15
B
DB Bench Press
8, 8, 8, 8, _ , _
C1
Close Grip Bench Press
3 x 8
C2
Dips
3 x MAX
C3
Incline Bench Rear Delt FLy
3 x 12
D
Assault Bike
1 x 20:00
A
Jog
1 x 20:00
B1
Table Top Transitions
3 x 4
B2
Copenhagen Hip Adduction
3 x 8
B3
Bear Crawl
3 x 10
B4
Crouch Walk
3 x 10
A1
DB Front Raise
3 x 10
A2
Reverse Shrugs on Dip Bar
3 x 10
A3
Band Seated Row
3 x 20
B
Pull-up
3 x MAX
C1
Meadows Row
4 x 15
C2
DB Incline Row
4 x 8
D
Deadlift
4 x 6
E
Standing Calf Raise
1 x 100
A
Jog
A1
KB swings
3 x 25
A2
Deficit Push Up
3 x 25
A3
TRX Row
3 x 25
B1
Barbell Hip Thrust
10, 10, MAX, MAX
B2
Walking Lunges
3 x 20
B3
DB Shrug
3 x 15
C1
Heels Elevated Goblet Squat
3 x 8
C2
Copenhagen Plank
3 x 4
Chris Harms
Minor League Strength and Conditioning Coach for San Francisco Giants
