Strength and Size
Bryce Shea Performance
Strength & Conditioning, BodybuildingThe Strength and Size program is a 13-week program designed to help you effectively increase your muscle mass and overall strength levels. This program incorporates the use of maximal and sub-maximal compound exercises, accessory movements geared toward hypertrophy, and mobility exercises to help keep the body feeling good. With a focus on proper form and technique, this program will help you break through plateaus, build quality lean body mass, and achieve new personal bests on your lifts. My number one priority is maximizing performance while decreasing the risk of injury. So if you follow this program, the way it is intended, you will see results.
Must be able to perform the following movements: Back Squat, Deadlift, Reverse Lunge, Bench Press, Pull Up variation, and Farmer's Carry.
Warm Up
A
Foam Roller T-Spine Extensions - 30 sec Half Kneeling Weight Hip Shifts - 5/5 x 5 sec hold 2 Rounds: Assisted Hip Airplanes - 5/5 reps BW Split Squat Iso - Hold - 15/15 sec Toe Grab Kang Squat - 5 reps
B
Barbell Box Back Squat
4 x 5
C
DB Romain Deadlift
4 x 12
D
Goblet Split Squat
3 x 8
E
Lying Machine Hamstring Curl
3 x 8
F
Seated Calf Raise
G
Diaphragm Breathing
1 x 2:00
Rest Day Checklist
A
1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk or the GPP work. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!
GPP Work
B
Warm Up: Rower - 500m @ 6 difficulty Every 4:00 x 4: 30 yard Backward Sled Pull 30 yard Farmer Carry @ 40% of BW in each hand 20 Banded Tricep Extensions 20 Banded Bicep Curls *The time that is left between the next 4 minutes is rest. So if you end at 3:00, that means you have a 1 minute rest.
C
Banded Lower Body Stretch Routine
For Completion
Warm Up
A
Elevated Prayer Stretch - 3x10 sec hold Foam Roller Thread the Needle - 5/5 reps 2 Rounds: Yoga Push Up - 5 reps DB External Rotation off Knee - 10/10 reps Incline T's - 10 reps @ 3-5lb
B
Barbell Bench Press
4 x 5
C
DB Chest Supported Row
4 x 12
D1
Half Kneeling Single Arm Landmine Press
3 x 6
D2
Single Arm Lat Pulldown
3 x 10
E1
DB Skullcrushers from Floor
E2
Banded Deadbug
3 x 8
F
Diaphragm Breathing
1 x 2:00
Rest Day Checklist
A
1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk, cycle, etc. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!
Shoulder and Spine Mobility
B
Foam Roll - Lats, Back Lacrosse Ball Trap - 30/30 sec Elevated Prayer Stretch - 5x5 sec hold Foam Roller Supinated Overhead Press - 10 reps Quadruped Scapular Push Ups - 10 reps Cobra Push Up - 10 reps Quadruped Shoulder CARs - 5/5 reps Go through each movement Take your time with each one, feel your body moving through its ROM. Feel the tissue lengthening and shorting. *If the reps have a /, such as 5/5, that means 5 reps each side
Deep Holds
C
Door Pec Stretch - 2 x 30 sec Door Lat Stretch - 2 x 30/30 sec
Warm Up
A
Foam Roller T-Spine Extensions - 5 reps Prone Scorpions - 5/5 reps 2 Rounds: Banded Good Mornings - 10 reps ( Pretend your holding suspenders, engage lats) Adductor Rock Backs - 5/5 reps Banded Lying Hip Flexor Marches - 5/5 reps
B
Trap Bar Deadlift
4 x 5
C
Leg Press
4 x 12
D
GHD Hip Extension
3 x 8
E
Leg Extension
3 x 8
F
Toes Elevated Standing Calf Raise
3 x 15
G
Diaphragm Breathing
1 x 2:00
Warm Up
A
Cat/Camel - 10 reps Split Stance T-Spine Rotation - 5/5 reps 2 Rounds: Scapular Pull Ups - 5 reps Banded Overhead Reach - 5 reps Banded Pulldown - 10 reps
B
Neutral Grip Pull Up
C
DB Incline Shoulder Press
4 x 12
D1
Single Arm Seated Row
3 x 8
D2
Single Arm DB Bench Press
3 x 8
E1
DB Hammer Curl
E2
Banded Pallof Press
3 x 8
F
Diaphragm Breathing
1 x 2:00
Rest Day Checklist
A
1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk, cycle, etc. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!
Hips and Spine Mobility
B
Foam Roll - Quads, Hamstrings, and Calves Lacrosse Ball Foot Roll - 30/30 sec Quadruped Pelvic Tilts - 10 reps Foam Roller Thread the Needle - 5/5 reps Open Books - 5/5x5 sec hold 90/90 Rotations - 5/5 reps 90/90 Hip Openers - 10/10 reps 90/90 Leans - 5/5x5 sec hold Go through each movement Take your time with each one, feel your body moving through its ROM. Feel the tissue lengthening and shorting. *If the reps have a /, such as 5/5, that means 5 reps each side
Deep Holds
C
Hold each position for 30-60 sec on each side: RFE Hip Flexor Stretch Ankle Plantar Flexion Stretch Any Calf Stretch of Your Choice
