Toxic Strength - 6 Week Training Plan
Defy Gravity Weightlifting
Powerlifting, Bodybuilding, Strength & ConditioningAre you ready to make real progress in your training?
If you're committed to getting real results, you're in the right place.
I'm not saying this is going to be easy now. I'm going to ask you to get to work but here's what you can expect...
5 days of weights each week (Strength training + accessory work + conditioning)
1 day of active recovery (walking / hiking ) get some sunshine !
1 day of complete rest (and I mean it!)
We'll spend most of our training lifting heavy weights, performing classic lifts, and doing accessory work using ground-based functional movements.
If you stick to the plan, and simply follow directions, you're going to see real results each and every month.
So, what are you waiting for?!
Get started today and take advantage of 6 weeks of real progress.
Prep
A
Daily Warmup Routine
Complete this warmup before each training session: 2 sets of 10 of: Pogo jumps side shuffle Carioca A skip B skip Birddog Dead Bug Glute bridge Back extension 3x5 Knee tuck jumps 5x3 Depth jumps
Prep
B
Barbell Warmup
3 RDL 2 Side Twists 3 Muscle Cleans 3 Front Rack Stretch 3 Strict Press 3 Goodmornings 3 Air Squats 3 Snatch Grip Sotts Press
C
Back Squat
4 x 5 @ MAX, _ , _ , _ lb
D
DB Front Rack Lunges
3 x 8
E
RDL
4 x 5
F1
DB Box Step Up
3 x 10
F2
Box jumps
3 x 10
G
Suitcase Carry DB's
1 x 100
H
Hollow Holds
3 x 30
I
Dead Hang
3 x 40
Recovery
J
Mobility
2 sets of 30s of: Seated Forward Bends Knee To Chest Pose Childs Pose Down Dog Head To Knee Forward Bend Cat Cow Pose Seated Twist Squat Stretch Wrist Rolls
K
Cardio
1 x 15:00
Prep
A
Daily Warmup Routine
Complete this warmup before each training session: 2 sets of 10 of: Pogo jumps side shuffle Carioca A skip B skip Birddog Dead Bug Glute bridge Back extension 3x5 Knee tuck jumps 5x3 Depth jumps
Prep
B
Barbell Warmup
3 RDL 2 Side Twists 3 Muscle Cleans 3 Front Rack Stretch 3 Strict Press 3 Goodmornings 3 Air Squats 3 Snatch Grip Sotts Press
C
Bench Press
4 x 5 @ MAX, _ , _ , _ lb
D
Larsen Press
4 x 8 @ 60 %
E
Barbell Skull Crushers
5 x 5
F
Pull Ups (butterfly, kipping or strict)
5 x 5
G
Easy Bar Curls
4 x 10
H
Humble Rows
3 x 12
I
Back Extension
3 x 10
Recovery
J
Mobility
2 sets of 30s of: Seated Forward Bends Knee To Chest Pose Childs Pose Down Dog Head To Knee Forward Bend Cat Cow Pose Seated Twist Squat Stretch Wrist Rolls
K
Cardio
1 x 15:00
Prep
A
Daily Warmup Routine
Complete this warmup before each training session: 2 sets of 10 of: Pogo jumps side shuffle Carioca A skip B skip Birddog Dead Bug Glute bridge Back extension 3x5 Knee tuck jumps 5x3 Depth jumps
Prep
B
Barbell Warmup
3 RDL 2 Side Twists 3 Muscle Cleans 3 Front Rack Stretch 3 Strict Press 3 Goodmornings 3 Air Squats 3 Snatch Grip Sotts Press
C
Deadlift
4 x 5 @ MAX, _ , _ , _ lb
D
Sumo RDL
3 x 8 @ 65 %
E
Pendlay Row
5 x 5 @ 65 %
F
Goblet Squat
4 x MAX
G
DB Single Leg RDL
3 x 8
H1
Band Pull-Aparts
3 x 12
H2
Band Face Pulls
3 x 10
I
Weighted Planks
4 x 60
Recovery
J
Mobility
2 sets of 30s of: Seated Forward Bends Knee To Chest Pose Childs Pose Down Dog Head To Knee Forward Bend Cat Cow Pose Seated Twist Squat Stretch Wrist Rolls
K
Cardio
1 x 15:00
Prep
A
Daily Warmup Routine
Complete this warmup before each training session: 2 sets of 10 of: Pogo jumps side shuffle Carioca A skip B skip Birddog Dead Bug Glute bridge Back extension 3x5 Knee tuck jumps 5x3 Depth jumps
Prep
B
Barbell Warmup
3 RDL 2 Side Twists 3 Muscle Cleans 3 Front Rack Stretch 3 Strict Press 3 Goodmornings 3 Air Squats 3 Snatch Grip Sotts Press
C
Strict Press
1 x 5 @ MAX lb
D
Seated Behind the Neck Strict Press
5 x 5
E
Landmine Press
6 x 5
F
Heavy Holds
4 x 60
G
KB Overhead Walk
3 x 100
H
Sandbag Holds
3 x 60
I
V-Ups
3 x 12
Recovery
J
Mobility
2 sets of 30s of: Seated Forward Bends Knee To Chest Pose Childs Pose Down Dog Head To Knee Forward Bend Cat Cow Pose Seated Twist Squat Stretch Wrist Rolls
K
Cardio
1 x 15:00
Prep
A
Daily Warmup Routine
Complete this warmup before each training session: 2 sets of 10 of: Pogo jumps side shuffle Carioca A skip B skip Birddog Dead Bug Glute bridge Back extension 3x5 Knee tuck jumps 5x3 Depth jumps
Prep
B
Barbell Warmup
3 RDL 2 Side Twists 3 Muscle Cleans 3 Front Rack Stretch 3 Strict Press 3 Goodmornings 3 Air Squats 3 Snatch Grip Sotts Press
C
Front Squat
4 x 5 @ MAX, _ , _ , _ lb
D
Hamstring Curls
3 x 10
E
Barbell Bulgarian Split Squats
4 x 6
F
KB Front Rack Holds
4 x MAX @ MAX lb
G
Plank Push Ups
3 x 20
H
Landmine Squat to Press
3 x 15
I
Sit Ups
3 x 15
Recovery
J
Mobility
2 sets of 30s of: Seated Forward Bends Knee To Chest Pose Childs Pose Down Dog Head To Knee Forward Bend Cat Cow Pose Seated Twist Squat Stretch Wrist Rolls
K
Cardio
1 x 15:00
Kaytee Jones
Growing up, all I wanted was to be the strongest. I was willing to put in the work, take the time, and set goals in order to do that. My hope is to help you achieve that too! I am a certified PT, have a BS from CSUF, and with all I have learned inside and out of a gym, I want to help you get stronger & more confident in your lifts !
Get amazing training and 6 weeks of GAINZ!
Get Toxic Strength - 6 Week Training Plan