Orion Strength
Functional Fitness, General Fitness, Field Sports, Personal Training, BodybuildingWelcome to the final Accumulation phase of Break Bod. This one has a few suprises in store for you.
The primary rep scheme for the A-Series will be a Stage Ascending method: 5,5,7,7,9,9.
You will be DECREASING the weight from the sets of 5 to the set of 7, as well as from 7 to 9. Aim to use the same weight for both sets of each stage. By now, you should have an idea of what your 5RM is. Warm up to that weight for your two sets of 5. Then decrease the weight by about 4-5% for the sets of 7. And then decrease again by 4-5% for the sets of 9.
After the first week, you’ll have all the weights dialed in, and you’ll be ready to push yourself by going heavier on everything.
Adding to the challenge, and improving your conditioning, we’re also using Incomplete Rest between sets. Each rest period is slightly shorter than it optimally would be. So be ready to fight through that fatigue.
The one special technique you’ll see is in LOWER BODY 2. The Rear Foot Elevated Slit Squats use a Drop Set. Read the notes carefully on that day. It’s a scorcher!
We’re also back to two designated CONDITIONING days. Read those workouts closely, as they change slightly from week to week, in order to keep you progressing.
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
30 Degree Incline Bench Press
5, 5, 7, 7, 9, 9
A2
Chin Up - wide neutral
5, 5, 7, 7, 9, 9
B1
DB Pullover - neutral grip
4 x 10
B2
Steering Wheel
4 x 10
C1
15 degree Prone Lateral Raise - pronated
3 x 15
C2
Seated DB Lateral Raise
3 x 12
A
Back Squat
5, 5, 7, 7, 9, 9
B1
BB Glute Bridge - Bench
4 x 12
B2
1 1/4 Split Squats - DB
4 x 10
C
Prowler Push
10 x 50
A1
Prowler Push
4 x 30
A2
Turkish Get Up - KB
4 x 3
B
Aerobic Work
A1
Pull Up - pronated
5, 5, 7, 7, 9, 9
A2
Dip
5, 5, 7, 7, 9, 9
B1
Bent Over KB Row
4 x 10
B2
15 degree Incline DB Bench Press - pronated
4 x 10
C1
DB Overhead Tricep Extension
3 x 12
C2
60 degree Incline DB Curl - supinated
3 x 12
A
Front Squat
5, 5, 7, 7, 9, 9
B
Rack Deadlift - below knee
4 x 8
C
Rear Foot Elevated Split Squat - DB
4 x 10
D
Barbell Calf Raises
8 x 6
Circuit
A
3 Rounds: 15 Push Ups 20 KB Swings (Russian, to eye height)* 500m Row *use 2 KB's if you need to go heavier
B
Aerobic Work
A
Rest
