Smithwick Performance Training
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.
Features5 sessions per week
Must use App app to view and log training
Program Training
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 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
