Orion Strength
Welcome to the next Accumulation phase of Break Bod, Season 2. Prepare for your fortitude to be tested yet again, with…Giant Sets.
If you think you’ve done tough workouts before, trust me, this phase will be an eye opener.
We’ve done Supersets and Tri Sets to hit the same muscle group with back-to-back exercises. This time we have 5 exercises in a row per muscle group.
The 10-seconds between exercises simply means put down the weights, take a couple breaths, and start the next exercise. If it ends up being 15 seconds, that’s ok, but don’t take too much longer because we’re after that pump.
Most movements are for 8-10 reps. But start by using about a 12RM weight. You may even find that subsequent sets require you to decrease your weights a little, as fatigue sets in. That’s fine. After Week 1, you’ll get a sense for the right weights to use, that also let you increase the next time.
You’ll see that there is no other conditioning scheduled this phase. That’s because you’re going to need your rest on the off days. Feel free to do some low intensity aerobic work as active recovery, but do not add any other conditioning. Doing so will quickly lead to burnout.
If necessary, review the video on the main Team page for a refresher on how to read the rep/tempo/rest notation. Post questions and comments on the Team Feed.
Have fun, stay hungry, and get after your new PHYSIQUE.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
DB Overhead Tricep Extension
3 x 10
A2
45 degree Incline Tricep Extension - DB
3 x 10
A3
Lying DB Tricep Extension
3 x 10
A4
Close Grip Push-Up
3 x 10
A5
Dip
3 x 10
B1
DB Spider Curls - supinated
3 x 10
B2
Zottman Curl
3 x 10
B3
Barbell Drag Curl
3 x 10
B4
45 degree Incline DB Curl - supinating
3 x 10
C1
Standing DB Shoulder Press - neutral
3 x 10
C2
DB Upright Row
3 x 10
C3
Seated DB Lateral Raise
3 x 10
C4
60 degree Incline Lateral Raise - prone
3 x 10
C5
15 degree Prone Lateral Raise - pronated
3 x 10
A1
Back Squat - heels elevated
4 x 10
A2
Back Squat
4 x 10
A3
Barbell Hack Squat
4 x 10
A4
Alternating DB Lunge
4 x 10
A5
Prowler Push - low handles
4 x 1:00
B1
Glute Ham Raise
4 x 8
B2
Glute Ham Raise
4 x 8
B3
Good Morning
4 x 10
B4
Barbell RDL
4 x 10
B5
Back Extension - Horizontal
4 x 10
A
Rest
A1
Incline Bench Press
5 x 10
A2
30 Degree Incline DB Bench Press - neutral grip
5 x 10
A3
15 degree Incline DB Bench Press - pronated
5 x 10
A4
DB Bench Press - neutral grip
5 x 10
B1
DB Face Pull
5 x 10
B2
Chest-Supported DB Row
5 x 10
B3
DB Reverse Fly
5 x 10
B4
Bent-Over BB Row - supinated
5 x 10
B5
Chin Up - neutral grip
5 x 10
A
Rest
A1
Dip
3 x 10
A2
DB Overhead Tricep Extension
3 x 10
A3
45 degree Incline Tricep Extension - DB
3 x 10
A4
Lying DB Tricep Extension
3 x 10
A5
Close Grip Push-Up
3 x 10
B1
Zottman Curl
3 x 10
B2
DB Spider Curls - supinated
3 x 10
B3
Barbell Drag Curl
3 x 10
B4
45 degree Incline DB Curl - supinating
3 x 10
C1
Standing DB Shoulder Press - neutral
3 x 10
C2
DB Upright Row
3 x 10
C3
Seated DB Lateral Raise
3 x 10
C4
60 degree Incline Lateral Raise - prone
3 x 10
C5
15 degree Prone Lateral Raise - pronated
3 x 10
A1
Back Squat
4 x 10
A2
Back Squat - heels elevated
4 x 10
A3
Barbell Hack Squat
4 x 10
A4
Alternating DB Lunge
4 x 10
A5
Prowler Push - low handles
4 x 1:00
B1
Glute Ham Raise
4 x 8
B2
Glute Ham Raise
4 x 8
B3
Good Morning
4 x 10
B4
Barbell RDL
4 x 10
B5
Back Extension - Horizontal
4 x 10
