New Breed Athletics
Strength & ConditioningThis is a 4 week program designed to get you on the road of becoming jacked in 4 weeks.The program is designed to be done 5 days a week but you can run it how you see fit based on your training schedule.
Features5 sessions per week
Must use App app to view and log training
Program Training
A MAIN PULL UPPER BODY (MECHANICAL DROP SET)
A
1A) Barbell Bent Rows 4x6-8 1B) Seated Rows 4x10-12 1C) Inverted Rows 4xMax Perform each exercise back to back without rest.Once you've completed exercise 3 you can take a 2-3 minute rest before starting the next round.
B MUSCLE BUILDING LOWER BODY (AGONIST SUPER SET)
B
2A) Front Squat 3x6-8 2B) Leg Press 3x10-12
C WEEK POINT UPPER BODY (50 REPS DIVIDED OVER 3 SETS)
C
3) (1/2+Full) Seated Shoulder Press x 50 reps divided over 3 sets The goal is to perform a half preform and a full press for 50 reps divided over 3 sets.
D FINISHER (METABOLIC FINISHER #1
D
10min AMRAP: 5 Dumbbell Hang Cleans 6 Box Jumps 7 Pull Ups 8 Push Press
A LOW IMPACT CARDIO
A
12 Minutes on Treadmill
B WEEK POINT BUILDER (SHOULDERS) (AGONIST)
B
1A) Seated Dumbell Military Press 4x6-8 1B) Seated Lateral Raise 4x10-12
C WEEK POINT BUILDER (CHEST) (AGONIST)
C
2A) Incline Dumbbell Press 4x6-8 2B) Cable Cross 4x10-12
D WEEK POINT BUILDER (TRICEPS) (TRIPLE SET)
D
3A) Dips 3x6-8 3B) Dumbbell Skull Crushers 3x10-12 3C) Triceps Push Downs 3x12-15
E LOW IMPACT CARDIO
E
25 Minutes on Treadmill
A MAIN LOWER BODY (MECHANICAL DROP SET)
A
1A) Trap Bar Deadlift 4x6-8 1B) Barbell Good Morning 4x10-12 1C) Weighted Back Extensions 4xMax
B MUSCLE BUILDING PUSH UPPER BODY (AGONIST SUPER SET)
B
2A) Close Grip Bench Press 3x6-8 2B) Incline Dumbbell Flys 3x10-12
C WEEK POINT PULL UPPER BODY (50 REPS DIVIDED OVER 3 SETS)
C
3) (1/2+Full) Lat Pulldowns x 50 reps divided over 3 sets
D FINISHER (METABOLIC FINISHER #2)
D
7min AMRAP 7 Shoulder Press 7 Deadlift High Pull 7 Toes 2 Bar
A LOW IMPACT CARDIO
A
12 Minute Treadmill
B WEEK POINT BUILDER (SHOULDERS) (AGONIST)
B
1A) Weighted Pull -Ups 4x6-8 1B) Underhand Grip Pull Downs 4x10-12
C WEEK POINT BUILDER (CHEST) (AGONIST)
C
2A) Bar Bell Shrugs 4x6-8 2B) Dumbbell Shrugs 4x10-12
D WEEK POINT BUILDER (BICEPS) (TRIPLE SET)
D
3A) Barbell Curl 3x6-8 3B) EZ Bar Preacher Curl 3x10-12 3C) Hammer Curls 3x12-15
E LOW IMPACT CARDIO
E
25 Minute Treadmill
A MAIN PUSH UPPER BODY (MECHANICAL DROP SET)
A
1A) Bench Press 4x6-8 1B) Dumbbell Bench Press 4x10-12 1C) Push-Ups 4xMax
B MUSCLE BUILDING PULL UPPER BODY (AGONIST SUPER SET)
B
2A) Chest Supported Rows 3x6-8 2B) Rear Delt Flys 3x10-12
C WEEK POINT LOWER BODY (50 REPS DIVIDED OVER 3 SETS)
C
3) (1/2+Full) Weighted Kettle Bell Squats x 50 reps divided over 3 sets
D FINISHER (METABOLIC FINISHER #3)
D
5 Rounds For Time: 10 yards Heavy Prowler Push 10 Dumbbell Clean & Press 10 Burpees 60s Rest
