CB Fitness and Training

Bodybuilding, General Fitness, Strength & Conditioning
Coach
Seth Carpenter

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.

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
BarbellsDumbbellsKettlebellsBenchSquat RackBandsPull Up BarsDip Bars or RingsMost equipment you'll find in any Commercial or CrossFit Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-8-15

Warm 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

Monday
2022-8-16

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!

Tuesday
2022-8-17

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

Wednesday
2022-8-18

Circuit

A

10 Rounds 150m Row @ 7/10 pace (fast) 50m Row @ 9/10 pace (sprint 2min Bike or Run @ recovery pace

Thursday
2022-8-19

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

Friday
2022-8-20

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

Coach
coach-avatar Seth Carpenter

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