This 8 Week Program contains three full-body workouts per week, and utilizes the concept of Daily Undulating Periodization for a challenging routine that alternates between heavy, moderate, and lighter loads each week (aka Waves). Plus, there are two optional Accessory + Steady State Cardio sessions for those of us that still need to hit the gym on our rest days.
FeaturesConditioning
A
Lower Warm Up
Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats
B1
Back Squat
6 x 4
B2
RDL
6 x 4
B3
Lat Pulldown
6 x 4
C1
DB Bench Press
4 x 6
C2
DB Top Down Press
4 x 6
C3
DB Step Up
4 x 6
Conditioning
A
Arm Day Warm Up
1 Time Through 3min Bike 5ea Scorpion 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Eccentric Lat Pull Down (3s)
B1
DB Lateral Raise
4 x 10
B2
DB Front Raise
4 x 10
B3
DB Arnold Press
4 x 10
C
Steady State Cardio
1 x 35:00
Conditioning
A
Lower Warm Up
Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats
B1
Back Rack Lunge
5 x 16
B2
Goblet Squat
5 x 8
B3
Single Arm Shoulder Press
5 x 8
C1
Alternating KB Swing
5 x 16
C2
Bent Over DB Row
5 x 8
C3
Hand Release Push-Up
5 x 8
Conditioning
A
Arm Day Warm Up
1 Time Through 3min Bike 5ea Scorpion 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Eccentric Lat Pull Down (3s)
B1
EZ Bar Curl
3 x 12
B2
Cable Triceps Extension
3 x 12
B3
Hammer Curl
3 x 10
B4
Skull Crushers
3 x 10
C
Steady State Cardio
1 x 30:00
Conditioning
A
Lower Warm Up
Warm Up 1 Time Through 3min Bike 5 Inchworm + Push Up 6ea Quad w/ Reach 10 Hammy Sweeps 3ea Lunge Matrix 15 Air Squats
B1
Single Arm KB Front Rack Squat
5 x 10
B2
Goblet Lateral Step-Up
5 x 10
B3
KB Gorilla Row
5 x 20
C1
Dual DB Deadlift
4 x 12
C2
Incline Chest Press Machine
4 x 12
D
Farmer's Carry Hold
2 x 1:00