Factory Built Performance
This is a strength/interval based program that hits the entire body. It consist of 4 sessions per week, 2 being strength supersets and 2 being interval based sessions. This program will help you gain strength and muscle while improving your conditioning.
This program can be done with 2 Dumbbells and bodyweight. It can be done at home or any gym!
This will have some repetition and some higher volume during the 6 weeks!! Stick with it!
I ask that you TRY to make healthy nutrition choices on this program. Try to add some extra protein to your diet!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
DB Front Squat
4 x 12
A2
DB Walking Lunges
4 x 8
B1
Bent Over DB Row
4 x 10
B2
Reverse Flys
4 x 12
C1
Single Leg Glute Bridge
4 x 12
C2
Single Leg RDL
4 x 10
D1
DB Arnold Press
4 x 12
D2
DB Front Raise
4 x 12
E
Leg Lowers
3 x 15
Circuit
A
30 seconds of work with 30 seconds of rest. Continue this pattern for 30 minutes! (5 rounds) Complete in circuit form A) DB Thrusters B) V-Ups C) Squat thrust (add DBS if you are feeling spicy!!!) D)Flutter Kicks E) Hand Release Push ups (move fast!!!!!) F) Jump lunges (take the jump out if you need to.)
B1
DB Bicep Curls
2 x 20
B2
Skull Crushers
2 x 20
B3
Side Plank Pikes
2 x 15
A1
DB Deadlift
4 x 12
A2
Split Squat
4 x 10
B1
Tempo Push Ups
3 x 12
B2
DB Floor Press
4 x 12
C1
Curtsy Lunge
4 x 10
C2
Lateral Lunge
4 x 10
D1
Single Arm High Pull
4 x 10
D2
Superman
4 x 10
E
Loaded Sit Ups
3 x 10
Circuit
A
30 seconds of work with 30 seconds of rest. Continue this pattern for 30 minutes!! (5 rounds) A) DB Push Press B) Bear Crawl (keep back flat and parallel to the ground! NO butts in the air ;) C) Skater plyos (go fast and drop the hips when you land. Hips don't lie here :) D) High Plank + DB transfer (keep hips from moving. Go to knees for modification) E) Renegade Rows F) Jump Squats (take out jump if needed and perform air squats)
B1
DB Bicep Curls
2 x 20
B2
Skull Crushers
2 x 20
B3
Side Plank Pikes
2 x 15
