PEAK PHYSIQUE!
Paramount Barbell Club
Bodybuilding, Functional Fitness, Weightlifting, Powerlifting, Olympic Lifting, Plyometrics, Personal Training, Other, Functional Training, General Fitness, Women's Training, Strength & Conditioning, Obstacle Course RacingYour Transformation Awaits!...
Make amazing progress with this progressive overload full body program! Filled with epic Pump Days & Hump Days.
- Core Work & Conditioning Included.
- Can be performed at home or in any gym.
- 6 Workouts per week - YOU CHOOSE the days & workouts you'd like to implement.
- Great Accessory & Supplemental work to your current training regiment.
WARM-UP
A
3:00 Bike/Row GLUTE BANDS // :01 Pause Each 2x 15/15 Rear-Lift/Kick Back 2x 10/10 Lateral Raise
B1
KB Knee Raise Hip Complex
2 x 20
B2
Seated SL Lift
2 x 12
C1
KB Leg Extension Complex
2 x 20
C2
DB Walking Lunge
2 x 20
D
Back Squat
5 x 5
E1
Trap Bar Deadlift OR Snatch Deadlift
4 x 8
E2
Banded Heel Drop
3 x 12
WARM-UP
A
5 SETS :30 Row or Ski 5 Strict Pull Ups* 5-10 Banded Pass Thru *assisted as needed
B1
Wide Grip Lat Pull Down / Seated Pull Up
B2
Supinated BB Bent Over Row
C1
Supinated Narrow Grip Pull Down / Seated Pull-Up
C2
Supported 1-Arm Row
D1
Straight Arm Lat Press Down
D2
3-Grip DB Curl Complex
3 x 21
E
Echo Bike
1 x 3:00
WARM-UP
A
3:00 ROW - start easy - ramp up effort each minute 2 SETS - Banded Glute Work 15/15 Kick Backs 10/10 Cross Lateral Kick (heel up)
B1
Barbell Toe-Elevated RDL
4 x 12
B2
Low DB Bulgarian Split Squat
4 x 10
C1
Elevated Sumo Squat
15, 15, 12, 12
C2
Banded Nordic Curl
D1
Frog Reverse Hyper
3 x 10
D2
SL DB Hip Thrust Complex
3 x 24
ROW & KBS
E
3 ROUNDS 500m Row 20 Heavy Russian KBS - 1:00 Walking Rest -
Warm-Up
A
3:00 (athlete choice - row/bike/ski) 2 SETS 15 Banded External Rotations 15 Banded Free Hammers 5-10 Push Up to Down Dog
B
DB ISO Front Raise Complex
3 x 18
C
DB ISO Lateral Raise Complex
3 x 18
D
Double Band/Cable Chest Fly
2 x MAX
E1
Dip
10, 8, 8, 6
E2
Seated Wide DB Press
4 x 10
F1
Wide Lean Back Pull-Downs
F2
Bent Over Rear Delt Flies
F3
Side Plank Rotation
3 x 0:30
CORE WORK
A
3 ROUNDS 10-12 Alt Crossing/Hanging Leg Raise 12 Slow Banded Deadbugs (band on rig) 24 Toe Touch Crunch (optional small plate)
SPRINTERVALS
B
*Cardio Machine of Choice* *Goal is to have 3 different working paces for each interval length & keep it steady per segment. 4 ROUNDS (Easy/Moderate) 1:00 ON / 1:00 OFF - rest/reset- 6 ROUNDS (Moderate) :30 ON / :30 OFF - rest/reset- 8 ROUNDS (Moderate/Hard) :20 ON / :10 OFF
WARM-UP
A
3:00 Easy Bike :30-:60 ea 90/90 Stretch 30/30 Straight Leg Fire Hydrants* *optional ankle weight
BOOTY PREP
B
2 ROUNDS - GLUTE BANDS 15/15 Kick Backs (:01 Pause) 10/10 Cross Lateral Kicks (:01 Pause)
C
Front Squats
6 x 2
D1
Snatch Grip RDL OR Sumo Stance RDL
D2
SL Assisted Step-Up
UPPER CIRCUIT
E
3 SETS 10/10 Single Arm DB Preacher Curl 15-20 Cable/Banded Rope Face Pull 15-20 Cable/Banded Overhead Tricep Ext
PUSH PRESS/CORE CIRCUIT
F
3 SETS (LIGHT) 15 DB Push Press :30 OH DB Hold 15 DB Pusl Press - rest 1-2 minutes -
BIKE & WEIGHTED SIT-UPS
G
4-5 ROUNDS M1 - Max Cal Bike M2 - Max Weighted/Foot Anchored Sit-Ups M3 - :30 Heavy KB Farmer (or Front Rack) March
KAYLA JONES
National USAW Coach, WA State Champion - 69kg Class, WNBF Figure Pro.
You & your booty will be so glad you started!
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When you join a team you’re getting more than programming, you’re joining an online community.
PEAK PHYSIQUE!
PEAK PHYSIQUE!
PEAK PHYSIQUE!
