Day 1 = Horizontal Press
Warm Up
3 Rounds
10 Scap Press
30 sec Press Up Hold
10 Empty Bar Bench Press
Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived exertion] – Aim for an increase in weight from last session.
Part A.] Strength
Bench Press
8 – 8 – 6 – 6
*Increasing Weight
*2 RIR [Reps in Reserve] for all sets
*Rest 2 min between sets
*Tempo for all sets = [3121]
Part B.] Hypertrophy
Incline DB Bench Press @ [3121]
12 – 10 – 10 – 8 – 6
Ring Dip @ [2121]
12 – 12 – 10 – 10
Dumbbell Press Ups
4 x ME [Max Effort = too failure]
*Rest 60 – 90 seconds between sets
*Use a band or boxes – can be weighted
Core | Accessory
4 Rounds
12 Strict Hanging knee | Leg Raises [with a 2 – 5 sec pause at the top]
12 Russian Twists
12 Dragon Flys
*Rest 30 – 60 seconds between rounds
Day 2 = Squat
Warm Up
3 Rounds
10 Air Squats
30 sec Wall Sit
10 Empty Bar Back Squat
Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived extertion] – aim for an increase in weight from last session
Part A.] Strength
Back Squat
8 – 8 – 6 – 6
*Increasing Weight
*2 RIR [Reps in Reserve] for all sets
*Rest 2 min between sets
*Tempo for all sets = [3121]
Part B.] Hypertrophy
Goblet Cycle Squat @ [3121]
12 – 10 – 10 – 8 – 6
Double DB Stiff Legged DL @ [2121]
12 – 12 – 10 – 10
Landmind Hack Squat @ [3121]
12 – 10 – 10 – 8 – 6
*Rest 60 – 90 seconds between sets
Core | Accessory
4 Rounds
12 Weighted Sit Up | GHD Sit Up
ME Hollow Hold
12 | 12 Dead Bug
*Rest 30 – 60 seconds
Day 3 = Pull
Warm Up
3 Rounds
10 Scap Pull [Rings or Rig]
30 sec Hang
10 Empty Bar Bent Over Row
Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived extertion] – Aim for an increase in weight from previous session
Part A.] Strength
Bent Over Row
8 – 8 – 6 – 6
*Increasing Weight
*2 RIR [Reps in Reserve] for all sets
*Rest 2 min between sets
*Tempo for all sets = [3121]
Part B.] Hypertrophy
Gorilla Row [Each arm] @ [3121]
12 – 10 – 10 – 8 – 8
Seated DB Bicep Curls @ [2121]
12 – 12 – 10 – 10
Strict Chin Ups [Reverse grip]
4 x ME [Max Effort = too failure]
*Rest 60 – 90 seconds between sets
*Use a band or boxes – can be weighted [max effort sets no longer than 30 seconds]
Core | Accessory
4 Rounds
12 V-Ups | Single leg alt. V-Up
ME Back Extension Hold
12 Russian Twists
*Rest 30 – 60 seconds*
Day 4 = Hinge
Warm Up
3 Rounds
10 Banded Good Mornings
30 sec Sandbag Hold | GHD Back extension Hold
10 Empty Bar Deadlift
Then build to working weight for the session 2 RIR [Reps in Reserve] or 8 RPE [Rated perceived exertion] – Aim for an increase from last session
Part A.] Strength
Deadstop Deadlift
8 – 8 – 6 – 6
*Increasing Weight
*2 RIR [Reps in Reserve] for all sets
*Rest 2 min between sets
*Tempo for all sets = [3121]
Part B.] Hypertrophy
Banded Hamstring Curl @ [3121]
12 – 12 – 10 – 8 – 6
GHD Back Extension @ [2221]
12 – 12 – 10 – 10
Single Leg Landmine Stiff Legged Deadlift @ [3121]
12 – 12 – 10 – 8 – 6 *All each side
*Rest 60 – 90 seconds between sets*
Core | Accessory
4 Rounds
12 Dragon Flys
ME Sandbag Hold
12 Strict Hanging knee | Leg Raises [with a 2 – 5 sec pause at the top]
*Rest 30 – 60 seconds*