Reach | PEAK
Team Reach Training
Bodybuilding, Strength & ConditioningPEAK is for those who want to be fit and look like they go to the gym! The program follows a simple formula, as follows:
MONDAYS, WEDNESDAYS, & FRIDAYS are dedicated to full body split strength and hypertrophy, with an emphasis on athletcism.
TUESDAYS, THURSDAYS, & SATURDAYS are dedicated to conditioning, arms, and functional strength.
SUNDAYS are an optional "full-body make-up" workout that can be completed in 30 minutes or less. These serve as sessions to follow with you are strapped for time or stuck in a hotel or home gym.
PEAK is what everyone wants to achieve: aesthetics & athletcics.
A1
Band Assisted Rapid Vertical Jump
3 x 10
A2
MB Side to Side Slam
3 x 8
A3
Banded DB Bench Press
3 x 8
A4
Bent Over DB Row with Low Anchor Bands
3 x 8
B1
Cable Crunch
3 x 15
B2
Standing Cable Wood Choppers
3 x 10
B3
Hyperextension
3 x 10
C
Rack Mounted Belt Squat
15, 12, 10, 8
D1
DB Bulgarian Split Squat
2 x 8
D2
Front Foot Elevated Split Stance KB RDL
2 x 8
E
1-Arm DB Row
3 x 8
F
Single Arm DB Shoulder Press
3 x 8
G1
Half Bosu Ball DB Bench Press
3 x 15
G2
Lat Pulldown
3 x 15
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
C1
Rowing
3 x 5:00
C2
SkiErg
3 x 5:00
D1
PVC Banded Curls
3 x 20
D2
Barbell Bicep Curl
3 x 10
E1
Banded Tricep Pushdown
3 x 20
E2
Tricep Pushdown
3 x 10
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
Banded Lateral Shuffle
3 x 5
A2
Alternating Split Squat Jump to MB Slam
3 x 8
A3
Plyo Push-Up w/Depth
A4
Underhand Inverted Row
3 x 5
B1
Hanging Knee Raise
3 x 15
B2
Pallof Press with Plate Pertupations
3 x 10
B3
Superman
3 x 10
C
KB Suspended Bench Press
4 x 8
D
Standing Single Arm Low Cable Row with Rotation
3 x 12
E1
KB Front Rack Walking Lunges
3 x 16
E2
Belted Reverse Sled Drag
3 x 20
F1
Arnold Press
2 x 20
F2
Seated Cable Row
2 x 20
G
1-Arm KB Lateral Lunge
3 x 8
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
1 x 30:00
C
Stairmaster
1 x 20:00
D
DB Farmer's Carry
3 x 50
E
Sandbag Bear Hug Carry
3 x 50
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
Bench Seated Box Jump
3, 2, 1
A2
Russian KB Swing
3 x 5
A3
Lying MB Chest Toss
3 x 10
A4
Extensive Banded Row
3 x 20
B1
Plank
3 x 0:45
B2
Lying Ab Windshield Wiper
3 x 10
B3
Hyperextension to DB Row
3 x 5
C
Banded Deadlift
8, 6, 4, 2
D1
Alternating DB Reverse Lunge
2 x 24
D2
Single Leg Cable Glute Kickback
2 x 24
E
Incline DB Crush Grip Bench Press
3 x 8
F
Weighted Chin Ups
8, 6, 4
G1
Standing Single Arm Cable Row
3 x 12
G2
DB Lateral Raise
3 x 24
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
C
BikeErg
1 x 30:00
D1
Cable Chest Fly
4 x 15
D2
Alternating DB Hammer Curl
4 x 20
D3
KB Tricep Dips
4 x 15
D4
Bent Over Rear Delt Fly
4 x 15
Recovery
E
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Elevated Heel DB Goblet Squat
5 x 20
B2
DB Bench Press
5 x 20
B3
Feet Elevated DB Glute Bridge
5 x 20
B4
Bent Over DB Row
5 x 20
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
When you join a team you’re getting more than programming, you’re joining an online community.
Reach | PEAK
Reach | PEAK
Reach | PEAK
