Team Mulqueen
General Fitness, Triathlon, Bodybuilding, Mobility, Volleyball, Functional Fitness, Soccer, Strength & Conditioning, Custom Programming, Functional Training, Nutrition Counseling, Speed, Field Sports, Power Sports , Personal Training, Weightlifting, Powerlifting, Multi-sport, Nutrition, Plyometrics- 17 weeks
- 6 Workouts per week (4 mandatory + 2 optional)
- Nutritional guidelines included
I have devoured every bit of the latest scientific research to create a remarkably unique program that I am very proud of and confident you will not see anywhere else.
What I have designed is an efficient program that ensures you get the absolute most out of your training by doing just what you need to, and no more.
The workouts are full-body focused, so you'll be hitting multiple body parts in each workout. This produces a more efficient workout and spreads the volume out over the week. Each session should take under an hour.
There are no shortcuts here. The program is split into three 6 week mesocycles (phases). Each mesocycle will have a body-part focus, where we build up to hit our MAV (Maximum Adaptive Volume) on the target muscle group. This is the range of volume you need to hit for that body-part to make the best results. Every other body-part will be kept at MV (Maintenance Volume) and MEV (Minimum Effective Volume) during that mesocycle.
email: train@teammulqueen.com if you have any questions
6 sessions per week
Must use App app to view and log training
Program Training
A
Banded Romanian Deadlifts
@ 8
B
Band Assisted Chin Up Neutral Grip
3 x 5
C
Barbell Hip Thrust
@ 12
D1
Dumbbell Walking Lunges
@ 30
D2
Single Arm Dumbbell Rows
@ 10
E
Incline Hammer Curls
3 x 15
F
Isometric Medial Delt Raise
@ 1:00
Conditioning
G
Team Mulqueen Bum Builder
Focus on every rep of every exercise should be on pushing the knees out into the bands and keeping all tension on the glutes A1 banded glute bridges – 15-20 reps A2 banded squats – 15-20 reps - partial reps, push hips back A3 banded abduction – 15-20 reps A4 banded thruster – 15-20 reps - get ankles under the knees, squeeze glutes at top A5 banded frog thruster – 15-20 reps - soles of feet together A6 thrusters – 15-20 reps - same as A4 just without the band A7 frog thruster – 15-20 reps - same as A5 just without the band
Conditioning
A
TM WOD: Deadlift Hang PC & Air Squats
6 Rounds for time(12min cap) 12 Deadlift (60kg men/35kg women) 6 Hang Power Cleans (60kg men/35kg women) 24 Air Squats - If the weight prescribed is too heavy (or too light), pick a weight on the bar wants to be something you could hit 12 deadlifts into 6 hang power cleans unbroken. In the workout we want to take a break before the hang power cleans
Conditioning
B
TM WOD: Single Unders Wall Balls Sit Ups
12 Min AMRAP (as many rounds as possible) - 50 Single Unders - 10 Wall Balls (9kg men/6kg women) - 10 sit ups
A
Deadlifts from blocks
@ 8
B
Front Squat
3 x 5
C
Paused Dumbbell Bench Press
D1
Lying Leg Curl
3 x 10
D2
Poliquin Raise
@ 12
D3
DB Overhead Tricep Extension
@ 15
Conditioning
E
Team Mulqueen Bum Builder
Focus on every rep of every exercise should be on pushing the knees out into the bands and keeping all tension on the glutes A1 banded glute bridges – 15-20 reps A2 banded squats – 15-20 reps - partial reps, push hips back A3 banded abduction – 15-20 reps A4 banded thruster – 15-20 reps - get ankles under the knees, squeeze glutes at top A5 banded frog thruster – 15-20 reps - soles of feet together A6 thrusters – 15-20 reps - same as A4 just without the band A7 frog thruster – 15-20 reps - same as A5 just without the band
Conditioning
A
Grace
30 reps for time Power Clean and Jerk - 60kg men/40kg women Scale the weight down if you're not comfortable, think sprint on this rather than power. Try to keep the technique as solid as you can.
Conditioning
B
TM WOD: Front Squat & Burpees
Option A 10 Rounds 10 Front Squat (40kg men/30kg women) 10 Burpees or Option B 5 Rounds 20 Front Squat (40kg men/30kg women) 20 Burpees - The tougher WOD is 5 rounds - Front Squats can be replaced for safety bar squats or even Dumbbell Squats - Goal is to move unbroken on our Squats on both Options - Mental grinder today, goal is no matter how tired we are to keep moving. Dont stop!
