Bodysplit Training 5 days a week with a day of Aerobic work.
This program is 1-1.5hrs long with a "Mini" option included each day. Mini sessions are 20-30min long.
FeaturesWarm Up
A
3 Rounds 1min Bike, Row, Run or Jump Rope 10 Alt Scorpions 5 Prone Snow Angels 10 Push Ups 15 Band Pull Aparts - light band
B
Bench Press
C1
Incline DB Bench Press
C2
Dip
Dip Modifications
D
Dip Modifications Try these options in place of your Strict Dip
E1
DB Chest Fly - CBFT
E2
Seated DB Hammer Curl - CBFT
E3
Barbell Drag Curl - CBFT
Mini Session
F
Short on time? Use this mini-pump! 3-4 sets 10 Barbell Bench Press 10 DB Incline Bench or 10 Strict Dips 15 Seated DB Hammer Curls rest 2min after each set Use moderate weights. Can adjust weight as you go. Want it to feel like a 6-8/10 difficulty
Warm Up
A
3 Rounds 1min Row, Bike, Run or Jump Rope 10 Alt Iron Cross 5 Up to Down Dog 10 Scap Pull Ups 15 Bentover Row or 15 Ring Rows
B
Strict Bodyweight Pull-Up
C
Supinated Grip Barbell Row
D1
Banded Single Arm Lat Pulldown - CBFT
D2
Single Arm DB Row - CBFT
E1
Seated DB Overhead Tricep Ext - CBFT
E2
Lying DB Tricep Extensions - CBFT
Mini Session
F
3-4 sets 10 Strict Pull Ups 8-15 Single Arm DB Row 8-15 Seated DB Overhead Tricep Extension rest 1-3min between sets Use bands/assistance on pull ups to keep 10 reps Use moderate weight DB's to have tough sets in this rep range. If it's easy, add weight!
Warm Up
A
3 Rounds 1min Row, Bike, Run or Jump Rope 10ea Banded Walks - Forward/Backward, Lateral Left/Right 10 Alt Cossack Squats 5 Squat to Hamstring with Overhead Reach
B
Back Squat - CBFT
C
Barbell Deadlift
1 x 3
D1
1 1/4 Front Squat
D2
DB RDL - CBFT
E1
Russian KB Swing
E2
Standing Barbell Calf Raise - CBFT
Mini Session
F
4 sets 10 Front Squats or Goblet Squats (1 1/4 reps) 8-15 DB RDL - Heavy 15-20 Standing Barbell Calf Raise - Moderate weight rest 1-3min
Circuit
A
10 Rounds 150m Row @ 7/10 pace (fast) 50m Row @ 9/10 pace (sprint 2min Bike or Run @ recovery pace
Warm Up
A
3 sets 10 Alt Lat and Tricep Stretch 10 Alt Crossbody Stretch 10 Alt Pigeon Toe Stretch 3 sets 10 Standing Banded Y Raise 10 Band Pull Aparts 5 Dive Bomber Push Ups 15 Glute Bridge
B
Behind the Neck Strict Press - CBFT
C1
Seated DB Arnold Press - CBFT
C2
Seated DB Rear Delt Raise (Reverse Fly) - CBFT
D1
Weighted GHD Hip Extension - CBFT
D2
Barbell Glute Bridge - CBFT
D3
Deficit KB/DB Sumo Deadlift - CBFT
Mini Session
E
4 sets 10 Seated DB Arnold Press 10 GHD Hip Extension or 10 Barbell Glute Bridge 10 Deficit DB/KB Sumo Deadlift rest 1-3min
Arms / Core Warm Up
A
3 Rounds 1min Row, Bike, Run or Jump Rope 10 Banded Passthroughs 15 Banded Bicep Curls 15 Banded Tricep Pulldowns 20 Bicycle Crunches
B1
Ring Push Up - CBFT
B2
Strict Chin Up
C1
Ring Dips
C2
Barbell Curl - CBFT
Dip Modifications
D
Dip Modifications Try these options in place of your Strict Dip
E1
Seated KB French Press - CBFT
E2
KB Hammer Grip Curls - CBFT
Core
F
4 Rounds 15-20 Plate Sit Ups 15-20 Seated Pike Compressions 10-15ea Standing DB/KB Side Bend - Heavy 60sec Plank Hold rest as needed
Mini Session
G
4 Rounds 10-15 Push Ups 6-10 Chin ups 15-20 Plate Sit Ups 10-15ea DB/KB Side Bend rest 2min
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