HAMMER
Honest Work Fitness
BodybuildingHome-gym/limited equipment strength and muscle building program.
Frequency: 5 days per week
Duration: 45 to 75 minutes per session
Access to all the workouts a week in advance. Ideal so you can plan the sessions around your schedule.
Everyday comes with an intentional, training-specific warm-up and cooldown.
Access to Coach Brelinski via the chat feature.
This programming takes a different approach compared to typical linear or undulating plans, prioritizing fun and novelty, while still aligning with the intended stimulus. If you want a obvious progression, you wont find it here, but with effort you will see results.
www.honestworkfitness.com
Circuit
A
AMRAN - 2 minute easy cardio 10 pushups 10 inverted rows or light bent over rows 20 air squats 30 second plank 15 second side plank per side
B
Deadlift
4, 6, 8, 6, 4 @ 67 %
C1
Front Squat
C2
Calf Raise
D
Reverse Lunges
Circuit
E
1:00 hip flexor stretch 1:00 pigeon stretch per side 1:00 calf stretch per side
Prep
A
Horizontal Push Prep
Couch Stretch - 2:00 per side Dowel Pass-throughs - 1:00 Band Pull-aparts x 20+
B1
Bench Press
5 x MAX @ 80 %
B2
Weighted Chin Ups
5 x 3
C1
Incline Bench Press
C2
Weighted Pull Ups
C3
Plate pinch farmers carry
3 x 50
D
Barbell Bicep Curl
Circuit
E
1:00 prone pec stretch per side 1:00 bretzel per side 1:00 bilateral shoulder flexion stretch
Circuit
A
AMRAN with a light barbell - 10 bent over rows 10 upright rows 10 overhead press 10 overhead tricep extensions
B
Overhead Press
C1
Barbell Upright Row
C2
Barbell Shrug
D1
BB Spider Curls
D2
Dips
Circuit
E
1:00 triceps stretch per side 1:00 dowel pass throughs 1:00 crossbody stretch per side
Prep
A
Clean Prep
3 rounds of 3 Clean deadlifts 3 Clean high pulls 3 Hang power cleans 3 Front Squats Increase the weight each round but keep it light. Remember this is a warm-up so rest as needed.
B
Power Clean
5 x 1
C
Close Grip Bench Press
D
Wide grip bent over row
E1
BB Reverse Curls
E2
Inverted skull crushers
Circuit
F
1:00 couch stretch per side 1:00 pigeon stretch per side 1:00 frog stretch 1:00 deep squat stretch These are a prep for tomorrow.
Circuit
A
AMRAN - 12 double KB swings 10 double KB gun slingers 8 double KB cleans 5 double KB thrusters
B
Back Squat
1 x 50
C
Front Squat
1 x 50
D
Walk
1 x 20:00
David Brelinski, CSCS, TSAC-F
25 years of training and coaching experience, bachelor of science in exercise science, doctorate of chiropractic (DC), NSCA certified strength and conditioning specialist (CSCS), NSCA tactical strength and conditioning - facilitator (TSAC-F)
When you join a team you’re getting more than programming, you’re joining an online community.
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