Goal
Creating detailed workouts for your gym routine with progressive programming and a balance between hypertrophy, strength, and power to reach fitness goals.
Path
Get training plans broken down day by day to hold yourself to. Each workout include detailed plans as well as mobility routines that can be completed in under five minutes.
Avoid the pitfall of coming to the gym without a plan, wasting time, and not pushing yourself to grow. Too many of us (myself included!) have wasted years in the gym by not having anything to hold us accountable or define our path. This leads to frustration and a lack of progress. That ends now.
Destination
Your time is utilized effectively in the gym. You have a training plan and group to hold yourself accountable with and make measurable progress in your fitness journey.
A
Deadlift
5 x 10
B
Hip Thrust
5 x 10
C
Good Morning
5 x 10
D
Lying Leg Curl
5 x 10
Conditioning
A
Posterior Chain Mobility
Each stretch for 45 seconds. Alternate Right / Left as directed Wide Hamstring R/L Pigeon Pose R/L Chest to Thighs
A
DB Bench Press
5 x 10
B
Cable Fly
5 x 10
C
Push-Up
5 x 10
D
Dip
5 x 10
Conditioning
A
Chest Mobility
Perform each stretch for 45 seconds. Pec R/L Overhead wall Overhead Tri R/L
A
Lat Pulldown
5 x 10
B
Seated Cable Row
5 x 10
C
Pull-Up
5 x 10
D
Face Pull
5 x 10
Recovery
A
Lat and Upper Back Mobility
Perform each stretch for 45 seconds. Wall Lat R/L Overhead Reach Childs pose reach R/L
A
Back Squat
5 x 10
B
Barbell Lunge
5 x 10
C
Leg Extension
5 x 10
D
Standing Calf Raise
5 x 10
Conditioning
A
Leg Mobility
Perform each stretch for :45. Lunging quad stretch R/L Pigeon pose R/L Seated wide hamstring stretch R/L
A
Barbell Upright Row
5 x 10
B
Standing DB Press
5 x 10
C
DB Lateral Raise
5 x 10
D
Reverse Fly Machine
5 x 10
Conditioning
A
Shoulder Mobility
Perform each set for :45. Wall overhead stretch Cross body stretch R/L Mobility Bar dislocations
A
Skull Crushers
5 x 1
B
DB Overhead Tricep Extension
5 x 10
C
EZ Bar Curl
5 x 10
D
Tricep Pushdown
5 x 10
E
Seated Incline DB Curls
5 x 10
F1
Barbell Forearm Curl
3 x 20
F2
Barbell Reverse Forearm Curl
3 x 20
When you join a team you’re getting more than programming, you’re joining an online community.