BRICKHOUSE
Honest Work Fitness
Powerlifting, Bodybuilding5-day per week training designed to increase strength and build muscle. The programming is takes a different approach compared to typical linear or undulating plans and prioritizes fun and novelty while still aligning with the intended stimulus. If you want a obvious progression, you wont find it here, but with effort you will see results.
www.honestworkfitness.com
Circuit
A
AMRAN (as many rounds as needed) - 1 minute easy cardio 10 goblet squats 10 RDL's 10 pushups 10 inverted rows Deep Squat Stretch
B
Back Squat
20, 20, 10, 10
C1
Bench Press
20, 20, 10, 10
C2
Strict Bodyweight Pull-Up
4 x MAX
D1
Leg Extension
3 x 15
D2
Calf Raise
3 x 15
Circuit
E
Take a walk.....consume protein (bonus points for carbs with that protein).
Circuit
A
As many rounds as needed 20 Light lateral raises 20 light bicep curls 20 light DB overhead tricep extensions
B1
Overhead Press
5, 4, 3, 3, 3
B2
Cable Rear Delt Fly
5 x 15
C1
Incline Bench Bicep Curl
3 x 8
C2
Cable Overhead Tricep Extension
3 x 12
D1
DB Lateral Raise
3 x 6
D2
Barbell Upright Row
3 x MAX
Circuit
A
AMRAN - 2 minute easy cardio 20 x light max range of motion lateral raises 10 x Dips
B1
Weighted Strict Pullup
5, 4, 3, 2, 2
B2
Push-Up
3 x MAX
C1
Cable Fly
3 x 12
C2
Seated Row
3 x 12
D1
Barbell Bicep Curl
3 x 8
D2
EZ Bar Skull Crusher
3 x 15
Circuit
A
AMRAN - 3 minute easy cardio 20 air squats 10 walking lunges per leg
B
Deadlift
5 x 1
C1
Goblet Squat
20, 15, 10
C2
Calf Raise
20, 15, 10
D
Reverse Lunges
2 x 8
Circuit
A
AMRAN - 10 pushups 10 inverted rows 5 dips 5 pull-ups
B1
Bench Press
5, 3, 1, 1, 1, 1
B2
Lat Pulldown
6 x 8
C1
Incline DB Bench Press
3 x 8
C2
Chest-Supported DB Row
3 x 12
D1
Seated DB Curl
3 x 12
D2
Tricep Rope Pulldowns
3 x 15
Circuit
E
Walk to the grill. Grill a steak and a potato. Steam some green beans.
David Brelinski, CSCS, TSAC-F
Trained 100's in-person and 1000's remotely online or with pen and paper training plans.
When you join a team you’re getting more than programming, you’re joining an online community.
BRICKHOUSE
BRICKHOUSE
BRICKHOUSE
