Weightlifting & Conditioning (6 day split)

Rachael Buitron

Weightlifting, Strength & Conditioning
Coach
Rachael Buitron

This is a short but brutal 3 week weightlifting and conditioning block. This program is for seasoned lifters who already have basic cardio conditioning. The movements are straightforward and easy to modify or progress/regress if necessary. Use as a starting block to build upon, or a refreshing switch up to your usual gym routine.

$15
Get Weightlifting & Conditioning (6 day split)
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
An extremely user friendly app where you can find form videos, track your progress, and log your training
Equipment
Required
Barbell // Weight Plates // Dumbbells // Resistance Bands // Bosu Ball // Cable Machine // Pull Up Bar
Recommended
Yoga Mat // Foam Roller
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Sample Week
Week 1 of 3-week program
Sunday
Lower Body

A

Barbell Hip Thrust

12, 10, 8 @ 8

B1

Close Stance Cable Squats

3 x 12

B2

Glute Biased Hyperextensions

3 x 12

C1

DB Prone Leg Curls

3 x 12

C2

Extra stretch cable abductions

3 x 10

Monday
Upper Body

A

Barbell Bench Press

12, 10, 8 @ 80, 82.5, 85 %

B

High Row Machine

15, 12, 10

C

Kipping Handstand Push up

3 x 4

D1

Bent Over Dual Dumbbell Row

3 x 15

D2

Cable Face Pulls

3 x 15

D3

Cable Tricep Extensions

3 x 15

Tuesday
Conditioning/optional rest

A

treadmill sprint intervals

1 x 15 @ 45

B

Beginner stretch flow

Wednesday
Lower Body 2

A

Barbell Back Squat

8, 6, 4, 10 @ 75, 80, 82.5, 65 %

B1

Deficit Barbell RDL

3 x 10 @ 50 %

B2

Long Band Seated Adductions

3 x 12

C1

Alternating Back Lunges

3 x 10

C2

Squatting Calf Raises

3 x 15

Thursday
Full Body circuit

A1

Hang Clean to Squat Thruster

5 x 6

A2

Banded muscle ups

5 x 3

B1

Bosu burpee

3 x 10

B2

Bosu dead bugs

3 x 8

B3

Assault bike

3 x 2:00

C

Beginner stretch flow

1 x 20:00

Friday
Distance Run

A

Run

Coach
More from Rachael Buitron
coach-avatar Rachael Buitron

I have been in the fitness industry for over 10 years, and a personal trainer for over 5. I have a bachelor's degree in Kinesiology from CSUF with a focus on strength and conditioning, and there is nothing I love more than inspiring a drive for fitness in others! I empower my clients to live their healthiest lifestyle through functional weightlifting, mobility training and nutritional education.

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FAQs
Does this plan come with coaching?
This option does not include 1:1 coaching, BUT I do offer similar programs that do. If this is something you are interested in, please contact me directly at Rachael@thehungrygymrats.com
What if I can't work out 6 days a week?
This program covers 4 basic lifting workouts per week, plus an optional active rest day and one cardio only day. If you cannot commit to at least 5 days, I also offer separate programs that require less of a time committment
Who is this training for?
This is for both men and women that already have at least a year of gym experience already under their belt. With this advanced plan it is advised that you also have a decent baseline of cardio endurance and mobility. Plan to allocate 1 hour per day, at least 5 days per week to this training plan.

More from Rachael Buitron

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Weightlifting & Conditioning (6 day split)
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