The Fitness Remodel
Strength & Conditioning, General FitnessThis program was originally written for a friend who wanted to make the jump from three full-body workouts a week to something a little more intense and focused. It's called "Incoming Warrior" because it's a great program for anyone with at least some lifting experience wanting to take their training to the next level.
The weekly split includes two intense lower body sessions, two intense upper body session, and one active recovery session focused on conditioning and mobility. Rep ranges throughout the program are moderate to high-volume; just enough for sufficient technique practice on the main lifts while gaining hypertrophy and muscular endurance with drop-sets and burn-outs on accessory lifts.
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Lower Body Focused Warm Up
STANDING WARM UP 10 Front to Back Leg Swings ea. 10 Side to Side Leg Swings ea. 10 Air Squats GROUND WORK — HANDS AND KNEES 10 Forward Hip Circles ea. 3-5 Cat-Cows ea. 3-5 World's Greatest Stretchd ea. GROUND WORK — ON BACK 10 Glute Bridges 3-5 Windshield Wipers ea. 3-5 90/90 Hip Rotations ea.
B
Back Squat
6, 6, 6, 6, MAX
C
Back Extension
4 x 12
D1
Leg Extension
2 x 1:00
D2
Prone Machine Hamstring Curl
2 x 1:00
Conditioning
E
Kicks n Crunches Core
2-3 Rounds with a running stopwatch: 0:30 Flutter Kicks 0:30 Lemon Squeezes 0:30 REST 0:30 Scissor Kicks 0:30 Bicycle Crunches 0:30 REST
Conditioning
A
Upper Body Focused Warm Up
STANDING WARM UP 10 Arm Circles ea. 10 Cross-Body Arm Swings 3-5 Stationary Inchworms GROUND WORK — HANDS AND KNEES 10 Shoulder Taps ea. 3-5 Push Up to Down Dog 3-5 Wrist Rocks 3-5 Child's Pose Walkovers ea. 3-5 World's Greatest Stretch ea.
B
Bench Press
6, 6, 6, 6, MAX
C
Lat Pulldown
4 x 10
D1
Chest Fly Machine
20, 15, 10
D2
Bent Over Rear Delt Fly
3 x 10
E1
Rope Cable Curl
2 x 15
E2
Tricep Pushdown
2 x 20
Conditioning
A
Lower Body Focused Warm Up
STANDING WARM UP 10 Front to Back Leg Swings ea. 10 Side to Side Leg Swings ea. 10 Air Squats GROUND WORK — HANDS AND KNEES 10 Forward Hip Circles ea. 3-5 Cat-Cows ea. 3-5 World's Greatest Stretchd ea. GROUND WORK — ON BACK 10 Glute Bridges 3-5 Windshield Wipers ea. 3-5 90/90 Hip Rotations ea.
B
Romanian Deadlift
8, 8, 6, 6, MAX
C
Leg Press
4 x 10
D1
DB Walking Lunges
2 x 20
D2
DB Hip Thrust
2 x 20
Conditioning
E
Plank, Climb, Hold, Squeeze Core
2-3 Rounds: 0:30 Push Up Plank 0:30 Mountain Climbers 0:30 Rest 0:30 Hollow Hold 0:30 V-Ups or Lemon Squeezes 0:30 Rest
Conditioning
A
Upper Body Focused Warm Up
STANDING WARM UP 10 Arm Circles ea. 10 Cross-Body Arm Swings 3-5 Stationary Inchworms GROUND WORK — HANDS AND KNEES 10 Shoulder Taps ea. 3-5 Push Up to Down Dog 3-5 Wrist Rocks 3-5 Child's Pose Walkovers ea. 3-5 World's Greatest Stretch ea.
B
Seated Cable Row
4 x 12
C
DB Arnold Press
4 x 8
D1
Cable Face Pull
20, 15, 10
D2
Straight Arm Pulldown
3 x 10
E1
Rock Raises
2 x 20
E2
DB Front Raise
2 x 15
Conditioning
A
STEADY STATE
10:00 STEADY STATE Go for 10:00 on a cardio equipment of choice. Keep your pace as consistent as possible; not so high where you slow down over time, but not so low where you could keep going for a much longer time. Ideas: - Treadmill fast walk at an incline - Treadmill jog - Bike - Elliptical - Rower
Conditioning
B
Full Body Stretch 1 (16:00)
1:00 Seated Forward Fold 1:00 Single Leg Reach (L) 1:00 Single Leg Reach (R) 1:00 Butterfly 1:00 Pigeon (L) 1:00 Pigeon (R) 2:00 Frog 1:00 Hollywood (L) 1:00 Hollywood (R) 2:00 Prayer Stretch 1:00 Hip Flexor Lunge (L) 1:00 Spiderman Lunge (L) 1:00 Hip Flexor Lunge (R) 1:00 Spiderman Lunge (R)
