Designed for those who want to build or maintain muscle mass. The basic principles of muscle hypertrophy are laid out for you to follow with cycles of training progressing with an increase of intensity. Each new week of this plan builds on the last. Each new cycle provides novelty through the prescription of new exercises. If you follow the coaching notes and push your limits, you'll see muscular development with this plan.
The workouts are designed to last an hour or less. A fully equipped gym is ideal but home gym substitutes are provided for all exercises.
A
Warm-up
1 x 5:00
Specific Warm-up
B
Squat Prep
Couch Stretch - 1:00 per side Pigeon Stretch - 1:00 per side Ankle Dorsiflexion Stretch - 1:00 per side Deep squat stretch - 1:00
C
Back Squat
5, 5, 5, 5, MAX @ 67.5 %
D
Single Leg RDL
3 x 15
E
Split Squat
3 x 15
F
Calf Raise
3 x 15
G1
Goblet Squat
3 x 15
G2
Air Squat
3 x MAX
A
Warm-up
1 x 5:00
Specific Warm-up
B
Horizontal Push Prep
Couch Stretch - 2:00 per side Dowel Pass-throughs - 1:00 Band Pull-aparts x 20+
C
Bench Press
5, 5, 5, 5, MAX @ 67.5 %
D
Incline DB Bench Press
3 x 15
E
DB Fly
3 x 15
F1
Cable Overhead Tricep Extension
3 x 15
F2
DB Bicep Curls
3 x 15
G1
Skull Crushers
3 x 15
G2
Close Grip Bench Press
3 x MAX
A
Warm-up
1 x 5:00
Warm-up
B
Take some time to warm-up on the movements listed in the MetCon below. Build up to the working weight on the KB swings and get your shoulders ready for pull-ups.
Conditioning
C
Helen
3 rounds for time: 400 meter run (Sub1: 500 m row) 21 Kettlebell swing, 54/36 lbs (Mod: single arm dumbbell swing) 12 Pull-ups (Use bands to assist or added weight, if needed)
A
Warm-up
1 x 5:00
Specific Warm-up
B
Hinge Prep
Hamstring Stretch - 1:00 per side Good Mornings x 30 Straight Arm Pulldown x 30
C
Deadlift
5, 5, 5, 5, MAX @ 67.5 %
D
Lat Pulldown
3 x 15
E
Seated Row
3 x 15
F
DB Shrug
3 x 15
G1
Lat Prayer
3 x 15
G2
Inverted Row
3 x MAX
A
Warm-up
1 x 5:00
Specific Warm-up
B
Vertical Push Prep
Thoracic Spine Foam Roll - 1:00 Bilateral Shoulder Flexion Stretch - 1:00 (Use wall, barbell, or kneeling with a foam roller) Band Pull-aparts x 30
C
Overhead Press
5, 5, 5, 5, MAX @ 67.5 %
D
DB Lateral Raise
3 x 15
E
Rear Delt Flyes
3 x 15
F1
Incline Bench Bicep Curl
3 x 15
F2
DB Tricep Kickbacks
3 x 15
G1
DB Bicep Curls
3 x 15
G2
Hammer Curl
3 x MAX
Certified Strength and Conditioning Specialist, Tactical Strength and Conditioning Facilitator, CrossFit Level 1 coach, Precision Nutrition Level 1 coach, and practitioner of the art and science of fitness.
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