IRONBORN L1
Svoboda Coaching
Strength & Conditioning, BodybuildingBARBELL NOVICE is your 5 week blueprint to maximize your strength and muscle development. It is recommended that you have a basic and competent understanding of barbell movements before undertaking this program.
Prep
A
IX Warm-Up
1-2 Minutes of Jumping Jacks followed by 1 round of . . . 1. Banded Pass Throughs x 25 2. Banded Pull-Apart x 15 3. Push-ups x 1 Max Rep Set 4. TRX Rows x 25 5. Goblet Squats x 25 6. Goblet Lunge x 30 (15L/15R) 7. Banded Good Mornings x 25 8. Dead Bugs x 60 seconds
B
Back Squat *
5, 5, MAX
C
Single Arm Dumbbell Overhead Press *
3 x 12
D1
Arnold Presses *
3 x 12
D2
Lateral Dumbbell Raises *
3 x 12
D3
Cable Bent-Over Lateral Raises *
3 x 12
E
Airdyne (Assault Bike)
@ 50
F1
Banded Overhead Mobilization *
1 x 4:00
F2
Lawn-chair Stretch *
1 x 2:00
F3
Prone Chest Stretch *
1 x 4:00
Prep
A
IX Warm-Up
1-2 Minutes of Jumping Jacks followed by 1 round of . . . 1. Banded Pass Throughs x 25 2. Banded Pull-Apart x 15 3. Push-ups x 1 Max Rep Set 4. TRX Rows x 25 5. Goblet Squats x 25 6. Goblet Lunge x 30 (15L/15R) 7. Banded Good Mornings x 25 8. Dead Bugs x 60 seconds
B
Hex Bar Deadlift *
5, MAX
C
Pull Up *
3 x MAX
D
Step-Up *
3 x 10
E1
Wide Grip Seated Rows *
3 x 12
E2
Straight-Arm Pulldown *
3 x 12
F
Cable Face Pull
3 x 12
G1
Scapular Dips *
3 x MAX
G2
Barbell Shrug *
3 x 12
H1
Kneeling Hip Stretch *
1 x 4:00
H2
Supine Twist *
1 x 4:00
H3
Child's Pose *
1 x 2:00
Prep
A
IX Warm-Up
1-2 Minutes of Jumping Jacks followed by 1 round of . . . 1. Banded Pass Throughs x 25 2. Banded Pull-Apart x 15 3. Push-ups x 1 Max Rep Set 4. TRX Rows x 25 5. Goblet Squats x 25 6. Goblet Lunge x 30 (15L/15R) 7. Banded Good Mornings x 25 8. Dead Bugs x 60 seconds
B
Sprint *
7 x 40
C1
Farmers Walk *
3 x 50
C2
Hanging Leg Raise *
3 x 15
C3
Double Leg Bench Thrust
3 x 15
C4
Stir the Pot *
3 x 1:00
D1
Seated Calf Raise *
4 x 12
D2
Standing Barbell Calf Raises *
4 x 12
E1
Couch Stretch *
1 x 4:00
E2
Lizard Stretch *
1 x 4:00
E3
Wall Ankle Stretch *
1 x 2:00
Prep
A
IX Warm-Up
1-2 Minutes of Jumping Jacks followed by 1 round of . . . 1. Banded Pass Throughs x 25 2. Banded Pull-Apart x 15 3. Push-ups x 1 Max Rep Set 4. TRX Rows x 25 5. Goblet Squats x 25 6. Goblet Lunge x 30 (15L/15R) 7. Banded Good Mornings x 25 8. Dead Bugs x 60 seconds
B
Back Squat *
5, 5, MAX
C
Bench Press *
5, 5, MAX
D
Dips *
3 x 8
E1
Cable Chest Fly *
3 x 12
E2
Svend Press *
3 x 12
F1
Barbell Curl *
3 x 12
F2
Push-Downs *
3 x 12
G1
Wall Hamstring Stretch *
1 x 2:00
G2
Pigeon Pose *
1 x 4:00
G3
Door Chest Stretch *
1 x 4:00
Prep
A
IX Warm-Up
1-2 Minutes of Jumping Jacks followed by 1 round of . . . 1. Banded Pass Throughs x 25 2. Banded Pull-Apart x 15 3. Push-ups x 1 Max Rep Set 4. TRX Rows x 25 5. Goblet Squats x 25 6. Goblet Lunge x 30 (15L/15R) 7. Banded Good Mornings x 25 8. Dead Bugs x 60 seconds
B
Chin Up *
3 x MAX
C
Barbell Lunge *
3 x 10
D1
Lying Hamstring Curl Machine *
3 x 12
D2
KB Russian Swings *
3 x 25
E
Rowing *
1 x 2000
F1
Ab Wheel *
3 x 10
F2
Flutter Kicks *
3 x 0:30
F3
Half-Kneeling Low-High Cable Chop *
3 x 30
G1
Forward Fold Stretch *
1 x 2:00
G2
IT Band Stretch *
1 x 4:00
G3
Banded Ankle Mobilization *
1 x 4:00
Conditioning
A
Maximum Sex Appeal Protocol *
20 minutes on your preferred piece of aerobic equipment. Examples include treadmill, elliptical, bikes, rowing, assault bike, anything can work. This method is based on "perceived exertion scale." That means you take how hard you are working and assign a value to it, 1 through 10. 1 = Crazy easy. 10 = All-out effort. Every minute for 20 minutes you will maintain this effort to the best of your ability. And this is based on YOUR ability, not anyone else's, so listen to your body and push yourself. Minute 1 - 5 (Warm Up). Minute 2 - 5 (Warm Up). Minute 3 - 6. Minute 4 - 7. Minute 5 - 8. Minute 6 - 9. Minute 7 - 6. Minute 8 - 7. Minute 9 - 8. Minute 10 - 9. Minute 11 - 6. Minute 12 - 7. Minute 13 - 8. Minute 14 - 9. Minute 15 - 6. Minute 16 - 7. Minute 17 - 8. Minute 18 - 9. Minute 19 - 10 (All out effort). Minute 20 - 5 (Cool Down).
Meal Prep
A
Meal Prep Guide *
THE TOOLS : 1. Pick two kitchen implements and master them. My personal favorites include: slow cookers, pressure cookers, the oven, stove top, rice cookers, and the grill. 2. Find 3 protein recipes and 3 carb recipes and 3 salad/vegetable recipes that you love. 3. Pinterest is an excellent source of free recipes, simply search using your given terms. Such as . . . - "Slow cooker chicken breasts." - "Grilled sweet potatoes." - "High protein southwest salad." THE ROUTINE : 1. Select 1-2 days a week where you will make the bulk of your meals. 2. I make about 90% of all my own food in less than an hour a week. Using the oven, running a slow cooker, rice cooker, and making salads within the same hour side by side. PRO-TIPS : 1. Your leanness and physique is a direct expression of the quality of your nutrition and the consistency you bring to it. Shitty nutrition with great training = shitty body. Don't let all your hard training go to waste.
Nutrition
B
Nutrition Guide *
THE TOOLS : 1. Download "MyFitnessPal" to your phone and create your account. 2. Choose your goals. a. Gaining muscle = Gain no more than .5 lbs per week. b. Losing bodyfat = Lose no more than 2lb per week if over 20% body fat. Under 20% = 1.5 lbs weight loss per week, max. 3. Set your macros. .8 grams of protein per pound of bodyweight. Divide your remaining calories between fats and carbs evenly. 4. Add me under friends, "Coach_Svoboda" JUST TELL ME WHAT TO EAT : Protein = Meat, fowl, fish, seafood, beef, bison, buffalo, eggs, low sugar dairy, protein powders. Carbs = Vegetables, roots, tubers, bulbs, lentils, legumes, fruits, rices, oats. Fats = Animal fats, grass fed butter, olives and olive oil, avocados and avacado oil, coconut and coconut oil, macadamia nut oil, nuts, seeds, nut butters. HOW DO I EAT : 1. Eat when you are hungry, eat slowly, and eat until you are full. 2. Need a custom nutrition plan for muscle gain or fat loss? Email me at greg@gregorysvoboda.com
