Tucker Seay Coaching CSCS

General Fitness
Coach
Tucker Seay

SHOCK METHOD:

Utilizes 3 Training Goals

  • Strength

  • Hypertrophy

  • Muscular Endurance

How does it help my busy lifestyle? How does it help this lifestyle?

  • Shortens time spent in the gym & maximizes workout efficiency
  • Develops overall General Physical Preparedness for your lifestyle.

Training Splits:

1.Push Lower

2.Pull Upper

3.Push Upper

4.Pull Lower

Features
4 sessions per week
Must use App app to view and log training
Program Training
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INCREASE
HYPERTROPHY STRENGTH Conditioning
Equipment
Recommended
Any Major Gym fits with this program.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Treadmill Work

1 x 5:00

A2

Air Squat

3 x 10

A3

Fire Hydrants

3 x 8

A4

Cook Hip Lift

3 x 0:30

A5

Box Jump

3 x 3

B

Front Squat

3 x 5

C1

Front Squat

4 x 6

C2

Reverse Lunges

4 x 12

C3

Leg Extension

4 x 25

D

Farmers carry

3 x 1:00

Monday
Week 1 Day 2

A1

Treadmill Work

1 x 5:00

A2

Dead Bug

3 x 20

A3

Mcgill Side Plank Rotations

3 x 10

A4

Cable Face Pull

3 x 15

A5

DB Row

3 x 5

B

Pendlay Row

3 x 5

C1

Pendlay Row

4 x 6

C2

Lat Pulldown

4 x 12

C3

Spider Curl

4 x 25

D

Mcgill KB Bottoms up Carry

1 x 300

Wednesday
Week 1 Day 4

A1

Treadmill Work

1 x 5:00

A2

T-Spine Reach

3 x 3

A3

Shoulder Taps

3 x 10

A4

Push-Up

3 x 10

A5

DB Bench Press

3 x 5

B

Bench Press

3 x 5

C1

Bench Press

4 x 6

C2

Incline DB Skull Crushers

4 x 12

C3

Strict Press

4 x 25

D1

Incline Cuban Press

4 x 10

D2

Suitcase Carry

4 x 50

Thursday
Week 1 Day 5

A1

Treadmill Work

1 x 5:00

A2

DB Windmill

3 x 5

A3

Inchworm

3 x 6

A4

RBT Goodmornings

3 x 10

B

Deadlift

3 x 5

C1

Deadlift

4 x 6

C2

Prone Machine Hamstring Curl

4 x 12

C3

Back Extension

4 x 25

SHOCK METHOD