BREAKING GAINZ FOREVER

First, do 5-10 minutes of general cardio to get loose. Then, do 2 rounds of the following bodyweight circuit: -10 Sit-Ups on a Stability Ball -10 Back Extensions -10 Calf Raises -10 Anterior Tib Raises

Hang Clean

4 x 3

Primary Squat

4 x 4

Hand Supported SLDL

3 x 6

Leg Extension

3 x 10

Front Loaded Jefferson Curls

2 x 10

First, do 5-10 minutes of general cardio to get loose. Then, do 2 rounds of the following: -10 Band Pull Aparts -10 Band Dislocates -10 Incline Push-Ups

Single Arm DB Push Press

4 x 3

Primary Bench Press

4 x 4

Meadow's Row

3 x 6

Neutral Grip Lat Pulldown

3 x 10

Deficit Pushups

Incline DB Skullcrushers

3 x 12

Low to Moderate Intensity Cardio

1 x 150:00

First, do 5-10 minutes of general cardio to get loose. Then, do 2 rounds of the following bodyweight circuit: -10 Cossack Squats -10 Back Extensions -10 Walking Lunges with a Twist Over the Front Leg each Rep

Box Jumps

4 x 3

Primary Deadlift

4 x 4

Walking Lunges

3 x 6

Seated Hamstring Curl

3 x 10

ATG Split Squat

2 x 10

First, do 5-10 minutes of general cardio to get loose. Then, do 2 rounds of the following: -10 Arm swings (fwd/bwd) -10 Bear Hugs -10 Light, Single Arm Overhead Presses with a DB -10 Band Pull Aparts

Traps Focused Chest Supported DB Row

2 x 12

Overhead Press

4 x 4

Pull-Up

DB Lateral Raise

3 x 10

Seated Incline DB Curls

3 x 12

Hanging Leg Raises

3 x 12

HIGH INTENSITY CONDITIONING GUIDELINES High intensity conditioning is where the majority of the work done is at a heart rate of 80-100% of your max heart rate. To estimate your max heart rate, use this equation: MHR = 208 - (0.7 x age) From there, work around 20-30 minutes of intervals with that target heart rate range in mind. Here is a sample workout. USING ANY CARDIO MODALITY (treadmill, outdoor running, assault bike, rower, etc) 8 rounds 2:00 minutes, RPE 8 1:00 minute, RPE 5 It doesn't have to be fancy or special just focus on the maintenance of higher heart rates with rest periods because you can't sustain such a high HR for a long time.

ISOLATION WORK GUIDELINES If there is a specific body part you want to bring up, here is where you can work on it. Since every body part is hit on during this program, you should only need a few HARD sets to focus on this. Choose an exercise or two that really hammer the desired muscle group without too much fatigue and perform between 4 and 6 HARD sets, 3RIR or fewer, RPE 7 or harder. Here is a sample workout BICEPS FOCUS 4 sets, 2RIR each set of Face Away Cable Bicep Curls

DIRECT CORE WORK GUIDELINES Direct ab training pops in and out of the regular BGZ training. Last cycle, we focused on it a bit so this time we are not. If you'd like to add in some direct core training here is what to focus on: spine/hip flexion, rotation, and lateral flexion. Pick 1 exercise for each category and perform 3 sets at an intensity of at most 4RIR or RPE 6 or harder. Here is a sample workout: 3 x 12 Decline Loaded Situp (flexion) 3 x 15/side DB Side Bends (lateral flexion) 3 x 20/side DB Russian Twists (rotation)