Cerebral Savage
C-Roy Strength & Performance
If you want to be like everyone else, continue doing what everyone else is doing.
But if you want to be someone else - something else....then look no further than the Cerebral Savage.
The Cerebral Savage is a 4 week Strength & Hypertrophy program that is designed for the Intermediate/Advanced lifter that is looking for something DIFFERENT. Perfect to throw in your regiment in between blocks for the spark and novelty the body thrives on.
There is only one way to build REAL, raw savage power and size - and that is to do what Savages do! This program voyages far beyond the depths of your 3 sets of 10.
Sometimes you just have to grab the bar and **IMPOSE YOUR WILL. **
Conditioning
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B1
Air Squat
4 x 10
B2
KB swings
4 x 10
B3
Split Jump
4 x 20
C
Box Jump
3 x 5
D
Deadlift
5 x 3 @ 80 %
E
Chest-to-bar pull-up
1 x 40
F
Pendlay Rows
4 x 15
G
Decline Bench Sit Ups
1 x 100
Conditioning
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B1
Push Ups
4 x 10
B2
Inverted Row
4 x 10
B3
DB Lateral Raise
4 x 10
C1
Bench Press
C2
Med Ball Chest Pass
5 x 3
D
Bench Press
6 x 3 @ 65 %
E1
Dip
10, 8, 6, MAX @ _ , _ , _ , 0 lb
E2
Chest-Supported DB Row
4 x 15
F1
Barbell Bicep Curl
3 x 10
F2
Farmers carry
3 x 1:00
A
Zone 2 Cyclical Work
1 x 0:30
Conditioning
B
Full Body Stretch
Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side
Conditioning
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B1
Back Extension
4 x 10
B2
Cossack Squat
4 x 20
B3
V-Ups
4 x 10
C
Box Squat
5 x 1
D
Box Squat
4 x 4 @ 80 %
E1
Sled Push
4 x 20
E2
Split Jump
4 x 20
F
Single Leg RDL
3 x 16
G1
Plank
3 x 0:30
G2
Knees to Elbows
3 x 15
Conditioning
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B1
Feet Elevated Push-Up
4 x 10
B2
Rear Delt Flyes
4 x 10
B3
Bench Dips
4 x 10
C
Ring Pull Up
1 x 30
Hang Power Clean & Press Complex
D
Start with 60-65% Max Power Clean 1x Hang Clean & Push Press every 30 seconds for 2 minutes. After 2 minutes - Rest 2 minutes and strip weight down 10% Then 3x Hang Clean & Push Press every 30 seconds for 2 minutes. After 2 minutes - Rest 2 minutes and strip weight down 10% Then 5x Hang Clean & Push Press every 30 seconds for 2 minutes
10-1 Ladder
E
Close Grip Floor Press @ 115-135lbs Chin Up Dip Bent Row @ 115-135lbs
A
Zone 2 Cyclical Work
1 x 0:30
Conditioning
B
Full Body Stretch
Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side
C-Roy
I have been a health & fitness professional for over 10 years with a clientele that spans professional athletes to complete novice lifters who have never touched a weight. I have driven results for my clients for over a decade and have owned and successfully run my own private training facility for the last 6 years. Hit me up! @c_roy_strength.
