OP Jacked
Elite S&C
Bodybuilding, Strength & ConditioningTIME TO GET THAT BODY IN PEAK CONDITION.
The go to bodybuilding plan.
Muscle mass is incredibly important. This plan will help you INCREASE yours.
Follow the plan, eat clean and you WILL see the improvements. Change doesn't happen overnight, stay positive, stay consistent and enjoy every session; the changes, the difference, will come small at first, but then soon your change will be noticeable for all to see.
Weekly sessions:
Monday - Push - Primary focus is shoulders and triceps today, military pressing, overhead extensions. Compound movements followed by additional lifts to smash the upper body and increase that strength.
Tuesday - Pull -Targeting the back and biceps, with heavy rows, extreme bicep growth with spider curls, and pull downs to get that dorito (V taper)back.
Wednesday - Legs - We all need strong legs, some people's favourite body parts to train, others not so much. But just get through it, and watch the numbers fly up. Heavy squats, with some failure sets to end the session, you may have to take the lift.
Thursday - HIIT - We all need a strong engine, don't neglect the cardio. Yes, incline walk may shed the fat, but we need to stay strong and push through fatigue.
Friday - Chest & Arms - Time to fill out those tops. We've got bench pressing, dumbbell pressing, and more curls.
2 rest days each week because rest is incredibly important for growth. Make sure to stretch and recover for another week of big sessions to follow.
Do you want to improve overall physical conditioning, strength, lean mass, power, endurance and cardiovascular health? If the answer is yes, then this is the plan for you.
If the thought of a hard session is often a struggle, focus instead on how it is going to make you feel when you see your body change. Grind through the difficult sessions, stay consistent, and watch yourself quite literally start to transform.
A1
SkiErg
1 x 5:00
A2
Inchworm Push-Up
2 x 12
B
Seated Military Press
3 x 8
C
Press Ups (Mobility)
D
Weighted Tricep Dips
3 x 12
E
DB Overhead Tricep Extension
3 x 12
F
DB Lateral Raise
12, 15, 20
G
Walk
1 x 20:00
A1
Rowing
1 x 5:00
A2
Dead Hang
2 x 0:30
A3
TRX Row
2 x 20
B
Barbell Row
3 x 8
C
Lat Pulldown
3 x 10
D
Spider Curls
3 x 12
E
DB Shrug Series
3 x 15
F
Cable Facepull
3 x 15
G1
Plank
3 x 1:00
G2
Decline weighted crunch
3 x 20
G3
Hanging Leg Raise
3 x 12
A1
Stationary Bike
1 x 5:00
A2
Air Squat
2 x 20
A3
Body Weight Lunge
2 x 10
B
Back Squat
3 x 8
C
Stiff Leg Deadlift
3 x 10
D
Bulgarian Split Squat
3 x 12
E
Barbell Hip Thrust
3 x 12
F1
Leg Extension
F2
Lying Leg Curl
A1
Assault Bike
5 x 1:00
A2
Push-Up
A3
Run
A4
Air Squat
A5
Pull-up Series
B
Walking Lunges
A
Assault Bike
1 x 5:00
B
Press Ups (Mobility)
2 x 20
C
Bench Press
3 x 8
D
Incline DB Press with Palms Facing In
3 x 10
E
Seated cable flys
3 x 12
F
Alternating DB Hammer Curl
3 x 12
G
TRX Tricep Extension
3 x 12
Elite
A qualified and successful personal trainer with a 1st Class Hons. in S&C, with a sole focus on Tactical Strength & Conditioning. A coach that wants to make a very real, positive difference to the lives of others and those they help. Helping people build physical confidence and perform at their absolute best, always!
Eat clean, eat correctly, stay consistent, stay disciplined, and you will see the difference 100%.
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OP Jacked
OP Jacked
OP Jacked
