Virtuoso
BVP
Multi-sport, Functional FitnessVirtuoso is for those looking to be an all around athlete. With a combination of isometrics, heavy compounds, olympic lifts, and sprints, this program will allow athletes to be the best version of themselves. Everything you need to get jacked and powerful, all in one place.
Required equipment for this program includes olympic barbells, resistance bands, free weights, machine weights, and an open area for short sprint variations.
This is an intermediate level program and is not recommended for those new to strength training.
A
Skips
2 x 30
B
A Skips
2 x 15
C
B-Skip
2 x 15
D
Extensive Straight Legged Bounds
2 x 15
E
Intensive Straight Legged Bounds
1 x 30
F
Acceleration Work
A
Box Jump
1 x 10:00
B
Tempo Power Clean
5 x 2 @ 75 %
C
Deadlift EMOM
6 x 3 @ 75 %
D
Bulgarian Split Squat
3 x 10 @ 8
E
Seated Hamstring Curls
3 x 10
F
Cable Crunch
3 x 12
A
Power Snatch + OH Squat
6 x 1 @ 70 %
B
Bench Press
1 x 14:00 @ 75 %
C
Single Arm Row
3 x 12
D
Dip ISO
2 x 0:30
E
Alternating DB Hammer Curl
3 x 8
A
Aerobic Work
For Completion
A
High Pull + Power Clean
6 x 1 @ 80 %
B
Hack Squat
10, 8, 6
C
Deficit Stiff Legged Deadlift
3 x 6
D
Single Leg, Leg Extensions
2 x 6
E
Hip Abductor Machine
2 x 10
A
Push Press
5 x 2 @ 65 %
B
Overhead Press
1 x 14:00 @ 75 %
C
Lat Pulldown
3 x 10 @ 2
D
Single Arm Push Up
3 x 8
E
Dead Hang
3 x 0:30
