8th Street Gym
"Controlled Chaos" is a structured, high-performance training system built around eccentric control and progressive drop set execution.
This program is designed to build real strength, muscle, and durability by emphasizing slow, controlled eccentrics, extended time under tension, and intelligent fatigue management.
With slow tempos, structured drop sets, and mechanical advantage sequencing, this program teaches you to control every rep, extend sets intelligently, and produce force even under fatigue.
This is a 4-day training split built around 3 total-boy days and 1 dedicated "Get Right" active recovery day.
Each week is designed to train the entire body-legs, upper body, core, and posterior chain-while strategically building in recovery so you can push hard without breaking down.
Every session includes:
* Prime & Pump Circuits to activate and prepare the body
*Total-Body Strength Work across all major muscle groups
*Core Training built into the structure-not an afterthought.
*Injury Protection Exercises to improve durability and joint health
*Mechanical Advantage Drop Set Finishers to extend sets and maximize output
The "Get Right" Day keeps you progressing by focusing on recovery, movement quality, and restoring the body - so you can stay fresh, explosive, and ready for the next session.
Stay disciplined, Control the Chaos, and separate yourself from everyone else by building a body that performs under pressure!!
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Release & Open Day 1
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: Ankle DF Stretch (Slant Board) & Calf Stretch x 30 sec ea Hip Flexor Stretch & Pigeon Stretch x 30 sec ea Relaxed Pull-Up Hang & "Bretzel" Stretch x 30 sec ea
Prime & Pump
B
Prime & Pump Day 1
Perform 3 Rounds of the following circuit: A. Band Dislocates x 5 reps *Controlled Reps B. Chest Supported DB Rows OR Seated Cable Rows x 15-20 reps C. "Reactive" Plyo Push Up (Band Assisted / Bench Push "Off" Plyo Push Up / "Reactive" Plyo Push Up 2 Boxes / Med Ball "Push Off" Plyo Push Up) x 3-5 reps D. Single Leg Hip Opener (Band or Weighted) x 10-12 reps each leg
C
Eccentric BB Bench Press
3 x 7
D
Eccentric BB Bench Press
E1
Rotational Bulgarian Split Squats
2 x 8
E2
Hi to Lo Face Pull + Ext. Rotation
2 x 12
F1
Toes Elevated Zercher Good Morning / RDL (Slow Eccentric)
2 x 10
F2
Rotational Paloff Press (Slow Eccentric)
2 x 8
G1
Lying KB Tricep Skull Crushers (M.A.D.S.)
2 x 8
G2
Lying KB Pullovers (M.A.D.S.)
2 x 8
G3
Lying KB "Crush Grip" Press (M.A.D.S.)
2 x 8
Prep
A
Release & Open Day 2
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 1/2 Kneeling Ankle CARs x 3-5 reps ea 1/2 Kneeling Rocking Hip Flexor & Hamstring Stretch x 3-5 reps ea Quadruped Hip CARs x 3-5 reps ea Quadruped Rocking Groin Stretch x 3-5 reps ea Tall Kneeling Shoulder CARs x 3-5 reps ea Tall Kneeling T-Spine Twists x 3-5 reps ea
Prime & Pump
B
Prime & Pump Day 2
Perform 3 Rounds of the following circuit: A. Rollover "V" Stretch x 5 reps *Controlled Reps B. Roller Hamstring Curls OR TRX "Gliding" Hamstring Curls OR Seated Leg Curls x 15-20 reps C. Depth Drop Vertical Jump OR Consecutive Hurdle Jumps OR Band Assisted "Reactive" Vertical Jumps x 3-5 reps D. Elevated Side Plank Hip Dips x 10-12 each side
C
Eccentric Back Squat (Heels Elevated)
3 x 7
D
Eccentric Back Squat (Heels Elevated)
E1
Rotational Lat Pulldown
2 x 6
E2
Elevated Single Leg Calf Raise (Slow Eccentric)
2 x 6
F1
DB "Z" Press (Slow Eccentric)
2 x 10
F2
Plank Body Saws (Slow Eccentric)
2 x 6
G1
Pull-Up (M.A.D.S.)
2 x 4
G2
Chin-Up (M.A.D.S.)
2 x 4
G3
Neutral Grip Pull-Up (M.A.D.S.)
2 x 4
Prep
A
Release & Open Day 3
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 3D Mapping Reach & Touch x 3-5 reps ea Step Through Reach & Touch x 3-5 reps ea T-Spine Rotate & Reach x 3-5 reps ea Step Through T-Spine Rotate & Reach x 3-5 reps ea Lateral Bends x 3-5 reps ea Step Through Lateral Bends x 3-5 reps ea
Prime & Pump
B
Prime & Pump Day 3
Perform 3 Rounds of the following circuit: A. Elevated Spider Man Stretch with Rotations x 5 ea B. Upright Straight Arm Pulldowns or Seated Straight Arm Pulldowns x 15-20 reps C. Band Resisted Med Ball Broad Jump OR "Bounce Back" Band Resisted Broad Jump OR Banded Dynamic KB Swing x 3-5 reps D. Band Hip Thrust / Glute Bridge "Marches" x 10-12 reps ea
C
Slow Eccentric Elevated BB Deadlift
3 x 7
D
Slow Eccentric Elevated BB Deadlift
E1
Decline Rotational DB "Key" Press
2 x 10
E2
Chest Supported Lateral "Y" Raises (Slow Eccentric)
2 x 10
F1
Slant Board Lateral Lunge with Roller (Slow Eccentric)
2 x 8
F2
Anchored Hip Flexor Med Ball Sit Up (Slow Eccentric)
2 x 6
G1
Heels Elevated DB Narrow Stance Squat (M.A.D.S.)
2 x 7
G2
Heels Elevated DB Hack Squat (M.A.D.S.)
2 x 7
G3
DB Wide Stance Sumo Squat (M.A.D.S.)
2 x 7
Ankles
A
Perform x 1 Round: Lacrosse Ball Foot OR Foam Roll Calves x 30 sec ea (Slant Board) Ankle Stretch x 30 sec ea *Push Knee Forward with Heel Down Slant Board Calf "Gas Pedal" Stretch x 30 sec ea
Hips
B
Perform x 1 Round: Lacrosse Ball OR Foam Roll Glutes x 30 sec ea Pigeon Stretch x 30 sec ea Foam Roll Inner Thigh / Groin x 30 sec ea Quadruped Rocking Groin Stretch x 5 reps ea Foam Roll Quads x 30 sec ea 1/2 Kneeling Hip Flexor Stretch x 30 sec ea
Shoulders
C
Perform x 1 Round: Foam Roll Lats x 30 sec ea Rack or Band Lat Stretch x 30 sec ea Foam Roll or Lacrosse Ball Pecs x 30 sec ea Rack or Band Pec Stretch x 30 sec ea Bretzel Stretch x 30 sec ea
“GET RIGHT” CIRCUIT:
D
Perform x 2-3 Rounds A. 1/2 Kneeling Groin Rockers x 5-10 ea B. 3-Position ISO Hold Glute Bridge Med Ball Groin Squeeze x 5-10 sec hold ea position C. Med Ball Dead Bugs x 5 ea D. TRX Airplane Stretch x 5-10 reps ea E. TRX Rear Delts Y-W-T's x 5 ea way
Conditioning
E
Muscle Building Cardio Options
“Muscle Building” Cardio Complexes Choose ONE of the following complexes and perform x 3-6 total rounds OR “MIX & MATCH” by performing x 1-2 rounds of each! A.) DB Complex (Grab a pair of light - medium DBs) - Reverse Lunge + Hi Pull x 6-8 reps ea - Clean + Press x 6-8 reps - Push Up + Mountain Climber x 6-8 reps - RDL + Bent Over Row x 6-8 reps B.) Double KB Complex (Grab a pair of light - medium KBs) - KB Clean x 5 reps - KB Front Squat x 5 reps - KB OH Press or Push Press x 5 reps - KB Skater Swings x 5 reps - KB Bent Row x 5 reps - KB Push Up + Mountain Climbers x 5 reps C.) Body Weight Complex - Mountain Climbers x 6-8 reps ea - Yoga Push Up x 6-8 reps - Plank Jumping Jacks x 6-8 reps - Burpee Jump x 6-8 reps - Reverse Lunge with Skip x 6-8 reps ea leg D.) Slam Ball Complex (Grab a medium - heavy slam ball) - Over The Shoulder Clean x 4 ea - Hands On Push Up x 6 - Front Squat x 8 - Zercher RDL x 10 - Bent Over Row x 12
Train with purpose. Build REAL strength. Stay durable. This isn't random workouts - it's a proven system designed by a proven coach to keep you making gains!
Get Controlled Chaos (Eccentric Drop Sets)
