Orion Strength
Functional Fitness, General Fitness, Personal Training, Field Sports, Strength & ConditioningWelcome to the next phase of Breaking Bod.
This will be an Intensification phase, which means the weight loads will increase. Subsequently, the reps per set will decrease, since we’re getting closer to max loads. We will stick with the structure of 4 Primary workouts, 2 Conditioning, and 1 Aerobic session.
Notice the rep scheme. 6,6,4,4,8. Start with something a bit heavier than what you used last phase - something closer to a 6RM. On the second set of 6, you can repeat that weight if it felt right. If you have more in the tank, feel free to go up just a little.
Then, go up a little more for your sets of 4. Again, you can use the same weight for both sets or go up a little for your second set of 4. And then we back off the weight for the last set of 8. After the high nervous system activation from the heavy 4, you can probably use a weight that’s pretty close to that first set of 6.
The plan, as always, will be to increase weight every time you come back to each workout (or increase reps, if you didn’t hit the top end of the rep range).
If necessary, review the video on the main Team page for a refresher on how to read the rep/tempo/rest notation, and post any questions to the team Feed.
Have fun, stay focused, and get after your new PHYSIQUE.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Close Grip Bench Press
6, 6, 4, 4, 8
A2
Chin-Up
5 x 6
B1
15 Degree DB Bench Press
4 x 8
B2
Prone Incline Lateral Raise
4 x 8
Conditioning 1
C
7 min. AMRAP: Push Up V-Up Ball Slam * Increase by 1 rep each round 1,1,1,2,2,2,3,3,3,... Leaderboard instructions: As many rounds/reps as possible
A
Back Squat
6, 6, 4, 4, 8
B1
BB Hack Squat
4 x 8
B2
Back Extension - Horizontal
4 x 8
C1
BB Glute Bridge - Bench
3 x 10
C2
Landmine Thruster
3 x 10
REST DAY
A
A1
DB Shoulder Press - neutral grip
6, 6, 4, 4, 8
A2
Lean-Away Lateral Raise
4 x 8
B1
DB Spider Curls - supinated
4 x 8
B2
Lying DB Tricep Extension
4 x 8
C
C
50 Reverse Curls + 50 BTN Presses * Every break do 10 Hollow Rocks
A
Front Squat
6, 6, 4, 4, 8
B
Wide Grip RDL
5 x 8
C1
Hip Bridge + Leg Curl
3 x 12
C2
Walking DB Lunges - p.chain
3 x 12
Conditioning 2
A
EMOM x10 50m Prowler Sprint (25m low, 25m high) * moderate weight, fast
Aerobic Work
B
20 minutes Cardio of choice Keep heart rate between 120-140 BPM
REST DAY
A
