Movement with the Micklos
Functional Training, Functional FitnessThis program will be 8 week long hypertrophy blocks rotating in main muscle group focuses.
There will be a 1 week "reset" between blocks where I will provide workouts but choices are more of a you pick and chose to complete based on wants/weaknesses.
Each week will have 5 workouts for you to complete progressing linearly or undulating each week.
Features5 sessions per week
Must use App app to view and log training
Team Training
A
Deadlift
5 x 3
B
Leg Press
3 x 12
C1
DB RDL
3 x 12
C2
Dumbbell Hip Thrust on Bench
3 x 12
D1
Bulgarian Split Squat
3 x 8
D2
Rig Squats
3 x 12
A
Shoulder Press
3 x 12
B
Seated Chest Press
12, 10, 8
C1
Low Cable Fly
3 x 12
C2
Plate Front Raise
3 x 12
D1
Dip
3 x 10
D2
Alternating DB Bench Press
3 x 8
A
Pull-Up
3 x 5
B
Rack Pull
3 x 8
C1
Lat Pulldown
3 x 12
C2
Rope Cable Bicep Curl
3 x 12
D1
Chest-Supported DB Row
3 x 12
D2
Seated Incline DB Curls
3 x 12
A
Back Squat
3 x 8
B
Back Rack Reverse Lunges
3 x 5
C1
Leg Extension
3 x 12
C2
Lying Leg Curl
3 x 12
D1
DB Step Up
3 x 8
D2
Single leg squat to box
3 x 8
E1
Double Kb Sumo Deadlift
3 x 12
E2
sumo squat with weight shift
3 x 8
A
Bench Press
3 x 8
B
Bent Over Row
3 x 12
C1
Seated DB Shoulder Press
3 x 12
C2
Seated DB curl
3 x 12
D1
Hips up DB Pull Over
3 x 12
D2
Single dumbbell skull crusher
3 x 12
E1
1-Arm DB Row
3 x 8
E2
Push-Up
3 x 8
When you join a team you’re getting more than programming, you’re joining an online community.
Strong and Toned
Strong and Toned
Strong and Toned
