Refined Performance

Coach
Chris Pardini

This program is not for the faint of heart. The overall volume load presented in this program is for those that are at an advanced training age and are looking to put on some serious mass. It should be noted that it's imperative that your nutrition, hydration, and sleep all be on point when doing this program. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell/Dumbbells/Kettlebells/Cable Machine/Leg Press/Pec Deck/Hammer Strength/T-Bar Row/Adjustable Bench
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Conditioning

A

RP Squat Specific Warm-Up

Calf Stretch 2x10/10 –> Hold stretch for 10sec–> Relax –> Repeat Hip 90/90s 2x10/10 Tempo Spanish Squat x5@3/3/3 tempo Good Mornings 2x10 Back Squat 2x10 Front Squat 2x10 Squat (Of the Day) 1x10@Bar, 1x8@50%, 1x6@60%, 2x3@75%, 1x1@80%, 1x1@90%** –> Percentages refer to that day's Top Set weight, not 1RM weight. ** = Optional set. (if you feel ready after 1x1@80%, feel free to move onto set weight).

B

Hack Squat

8, 8, 8, 8, MAX

C

Bulgarian Split Squat

4 x 10

D

Leg Press

4 x 20

E1

Leg Extension

5 x 20

E2

Lying Leg Curl

5 x 20

Conditioning

F

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Monday
Week 1 Day 2

Conditioning

A

RP Bench/OH Press Specific Warm-Up

Quadruped Thoracic Spine Rotations 2x5 per side Foam Roll Lats 3x30 sec per side Foam Roll (Or Lacrosse Ball) Pecs 3x30 sec per side Foam Roll Upper Back 3x30 sec per side Glute Bridges 3x10 w/3 second hold at top Push-ups 3x10 Press (Of the Day) 1x10@Bar, 1x8@50%, 1x6@60%, 2x3@75%, 1x1@80%, 1x1@90%** –> Percentages refer to that day's Top Set weight, not 1RM weight. ** = Optional set. (if you feel ready after 1x1@80%, feel free to move onto set weight).

B

Incline DB Bench Press

5 x 12

C

Bench Press

4 x 8

D1

Incline Champagne

4 x 10

D2

Middle Cable Chest Fly

4 x 10

E1

Cross Body Incline Hammer Strength Press

4 x 20

E2

Seated Chest Press

4 x 10

F

Dips

3 x MAX

G

Tricep Rope Pulldowns

3 x 15

H

Diamond Push-Up

2 x MAX

Conditioning

I

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Tuesday
Week 1 Day 3

Conditioning

A

RP Deadlift Specific Warm-Up

Single Leg Glute Bridge 2x10/10@ 0/2/2/0 temoi Glute Bridges (+Hip Circle if Possible) 2x15@3/3/3/0 tempo Russian KB swings 2x10 Good mornings 2x10 Romanian Deadlifts 2x10 Deadlift 1x10@Bar, 1x8@50%, 1x6@60%, 2x3@75%, 1x1@80%, 1x1@90%** –> Percentages refer to that day's Top Set weight, not 1RM weight. ** = Optional set. (if you feel ready after 1x1@80%, feel free to move onto set weight).

B

Rack Pull

5 x 8

C

1-Arm DB Row

4 x 16

D1

Chest-Supported DB Row

5 x 8

D2

Chest-Supported DB Row

5 x 8

E

Seated Cable Row

8, 8, 8, MAX

F

Pull-Up

3 x MAX

G

Incline Hammer Curl

3 x 10

H

Cable Preacher Curl

3 x 10

Conditioning

I

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Wednesday
Week 1 Day 4

Conditioning

A

RP Bench/OH Press Specific Warm-Up

Quadruped Thoracic Spine Rotations 2x5 per side Foam Roll Lats 3x30 sec per side Foam Roll (Or Lacrosse Ball) Pecs 3x30 sec per side Foam Roll Upper Back 3x30 sec per side Glute Bridges 3x10 w/3 second hold at top Push-ups 3x10 Press (Of the Day) 1x10@Bar, 1x8@50%, 1x6@60%, 2x3@75%, 1x1@80%, 1x1@90%** –> Percentages refer to that day's Top Set weight, not 1RM weight. ** = Optional set. (if you feel ready after 1x1@80%, feel free to move onto set weight).

B

Plate Loaded Shoulder Press

4 x 10

C

Standing Arnold Press

4 x 8

D

Seated DB Lateral Raise

5 x 30

E

Chest Supported Rear Delt Fly

5 x 10

F

Pec Deck Rear Delt Fly

4 x 10

Conditioning

G

RP Cool Down

60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch

Thursday
Week 1 Day 5

A1

Barbell Bicep Curl

3 x 10

A2

Skull Crushers

3 x 10

A3

GHD Sit-Up

3 x 20

B1

Rope Curl

3 x 10

B2

Tricep Rope Pulldowns

3 x 10

B3

Kneeling Cable Crunch

3 x 20

C1

Congdon Curls

3 x 10

C2

DB Kickbacks

3 x 20

C3

Serratus Crunch

3 x 20

D1

Iso Hold DB Curl

3 x 20

D2

DB Skull Crusher

3 x 10

D3

Strict Lower Hanging Leg Lifts

3 x 20

Coach
coach-avatar Chris Pardini

Hey there! I'm Chris. I'm a Marine Corps veteran with a MS degree in Exercise Physiology, a CSCS cert, and a TSAC-F cert. I have accrued over 18,000 hours of training experience in almost all facets of fitness! Come join the team!

RP | Mass Destruction