SBD Strength and Hypertrophy
Elias
Strength & Conditioning, Bodybuilding, Weightlifting, General FitnessThis program focuses mainly on strength and hypertrophy with moderate emphasis on the 3 major barbell lifts; squat, bench and deadlift. With 3 days of active training and 2 days suggested cardio and utilizing percentages of 1RM or RPE if percentages are unavailable.
Over the next 12 weeks there will be periods of increasing and decreasing intensity with regard to reps and weight ranges, as well exercise variations including eccentric and pauses.
This program is designed for someone who is proficient at the squat, bench and deadlift. While leveraging various machines and free weight exercises available in most gyms. Barbell lift variations are kept at a minimum.
Prep
A
Lower Body General Warmup
Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side
B
Back Squat
4 x 8 @ 50 %
C
Deadlift
4 x 8 @ 50 %
D
Seated Cable Row
3 x 10
E
Lat Pulldown
3 x 10
F1
Rope Cable Curl
3 x 10
F2
Chin-Up
G
Rowing
1 x 1500
A
Treadmill Work
1 x 45:00
Prep
A
Lower Body General Warmup
Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side
B
Bench Press
4 x 8 @ 50 %
C1
DB Pullover
4 x 8
C2
DB Bicep Curls
4 x 8
D1
DB Lateral Raise
3 x 8
D2
Bent Over Rear Delt Fly
3 x 8
E
DB Chest Fly
4 x 8
F
Dip
G
Stairs
1 x 15:00
A
Treadmill Work
1 x 45:00
Prep
A
Lower Body General Warmup
Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side
B
Leg Press
4 x 8
C
Hack Squat
4 x 8
D
Seated Chest Press
4 x 10
E
Seated Shoulder Press (Machine)
4 x 10
F1
Leg Extension
3 x 10
F2
Raised Heel Goblet Squats
3 x 12
G1
Prone Machine Hamstring Curl
3 x 10
G2
Raised Toe DB Romanian Deadlift
3 x 12
H
Treadmill Work
1 x 15:00
Elias Polanco
USAW lvl 1 Certified- 4 Years, 5 years I coached powerlifting for individuals with special needs as well as track and field. In addition to competing personally in Olympic weightlifting for years locally and at the state level twice. Throughout my years as a coach and an athlete I have helped people of all levels of fitness and ability reach their goals.
Our methodology for programming is based on progressive loading and improved coordination. We believe each exercise should relate to each other with respect to coordination and strength. Each set bringing you 1 rep closer to your fitness goals and reaching
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Alex Cruz
Client
Verified Athlete"Best decision I have taken for my personal health strength and appearance, from the programming to the knowledge and willingness to put in the work and passion to help me achieve my personal goals, I have been training with him for over a year and the results couldn't be better."
