Member Program

german body comp

Day 1

Exercise Reps Sets Tempo Rest
A1  Kettle Bell Sumo Stance Deadlift

or Rack Pull wide grip

10-12

   3-4

31X0

45 sec
A2  Push Up (on a step)

or low incline press

8-10

   3-4

30X0

45 sec
B1  Step up

10-12

   3-4

31X0

45 sec
B2  Chest supported row

10-12

   3-4

30X1

45 sec
C1  Leg curl fitball or machine feet pointed

10-12

   3

2020

45 sec
C2

D1

   Floor seated shoulder press

metabolic conditioning 5 sets 45 on 45 off

10-12

   3

2020

 45 sec

 

Day 2

Exercise Reps Sets Tempo Rest
A1 High bar back squat

Front foot split squat

10-12

   3-4

31X0

45 sec
A2 Neutral Chin Up

1 arm lat pulldown

8-10

   3-4

30X0

45 sec
B1 Sldl with dumbells

Toes p d/b deadlift

10-12

   3-4

31X0

45 sec
B2  Dumbell thruster

1/2 knealing press

10-12

   3-4

30X1

45 sec
C1  Leg Press neutral stance

12-15

   3

2020

45 sec
C2

D1

   Seated rows

metabolic conditioning 5 sets 45 on 45 off- Prowler,

10-12

   3

2020

 45 sec

           

4 Day Fat Loss Plan

Prior to each workout follow your 4 Steps to Warm Up!  Simple measure of a warm up is when you feel ready to exercise and all your problem areas are firing!

WARNING!!! The advanced program is going to get you feeling things that perhaps you are not use to. It will deliver massive intensity and pain but abs and butts like african american celebrities through awesome strength work and metabolic training you will feel the results. Don’t do it if you don’t want to change your wardrobe and have an ass like an athlete!

The program is the same but the repetitions will adjust and the sets do also so this actually means the program is now very different. These key adjustments will optimize the program and get your body adapting so come week 4 you really get some numbers up in your lifts!

           
Exercise Order Exercise Weeks Reps Sets Tempo Rest
A Vertical Jump 1234 10,8,6,6 3453 Exp. 90 s
B1 Heels Up Back Squat 1234 8,6 (extra 6 on 5 sets),4,8 4455 30×1 <30s
B2 F/B Bridge with D/B Pullover(3 second hold at top and squeeze glutes) 1234 6-8 4554 4120 60s
C1 Goblet Hold Bulgarian  Split Squats 1234 10,8,10,6 3,3,4,4 4020 30-60s
C2 Forward Lunge to Balance 1234 <10 Failure
           

Squat warm ups Must watch!

  • Bulgarian Squat

      BulgSplitSquat The key difference with a bulgarian split squat is the rear leg is at rest which reduces the stabilisation portion and allows for greater force and velocity. Targets: Entire lower body, abdominals, lower back, rhomboids Stand tall with your back leg raised on a bench and ensure you can still have your hips […]

           

Lower Body Circuit

Exercise Order Exercise Weeks Reps Sets Tempo Rest
A1 RDL 1234 8 3443 30×1 10 s
A2 Walking Lunge (Travelling) 1234 16-20 3443 30×1 10s
A3 Lying leg Curl 1234 12 3443 4120 10s
A4 Ski Sit Ball Rotations 1234 10 each way 3443 2020 2mins

Lower Body Abdominal Metabolic Conditioning Circuit

Exercise Order Exercise Weeks Reps Sets Tempo Rest
B1 Squat thrust (jump optional based on form and fitness) 1234 45 secs 2-3442 exp 15
B2 Tripod Reach 1234 45 secs 3442 exp 15
B3 Frog Jumps 1234 45 secs 3442 exp 15
B4 3 way squats 1234 45 secs 3442 exp 15
B5 Bike Sprint 1234 60 3442 2-3 mins
           
  • Deadlift

    Deadlift   Targets: Full Body, Particularly back and Glutes 1. Lift the bar and grip it strong without leaning back but focus on extending your spine and also flaring your lats and shoulders. 2. Focus your weight through your heels and activate your knees or the inside of your thighs, known as the vastus medialis muscle. 3. Keep […]

  • Travelling Lunge

      Targets: Quadriceps, Glutes Step forward in a lunge position ensuring you keep your feet on imaginary ‘train tracks’ and not too close together like on a ‘tight rope’. Stabilise the hips by keeping them neutral as if you had a builders level across them. Lower yourself in one continuous movement as you step forward […]

metabolic conditioning

These are known as round the worlds or check out post below

Day 4 – Upper Body Strength ”

Exercise Order Exercise Weeks Reps Sets Tempo Rest
A 1 Arm Cable step to press (power) 4 Exp. 45 s
B PUSH Press 4 5 30×1 90s
C1 Neutral Pull Up 3 5 30×0 <30s
C2 1 arm D/B Row,Standing with one arm on bench or D/B Rack 6 5 3021 60s
D1 45 Incline D/B Supinating Press 45 3120 30s
D2 1 leg Forward Scaption <10 w,p,f 3031 90s
           
  • Squat Press

        Dumbell squat press with variations Targets: Full Body, Quadriceps, Lower Back and Shoulders Perform a Front Squat with an Olympic bar grip Follow through with a Military Press

  • 1 Arm Dumbbell Row

    1ArmDBProneRow Targets: Lats, Rhomboids, Lower back, Biceps, Rear Deltoids, Biceps, thoracic mobility Place weight through heels, draw in navel, activate knees and then bend forward from the hip whilst maintaining neutral spine as you fall forward from the shoulders and rest your ‘free’ arm along the top of the bench and then your head on […]

  • Dumbbell Incline Press

      DBIncPress Set the bench to 1 notch up from flat. Squat the Dumbbells up and place them on your knee’s. Lift your knee’s and swing back onto the bench so that the Dumbbells are straight above your shoulders. If you have not been shown this or uncomfortable with this, get help with a PUSH_ […]

  • Forward Scaption

    Targets: Anterior Deltoids, Rhomboids, Lower Trapezius Muscles Elevate, retract and depress the shoulders whilst maintaining a neutral spine. feel your lats engage and ‘flare’. bring the arms from behind you on a 45 degree angle upward and forward using the delts and without shrugging or using the upper trapezius (neck) muscles. pause and then slowly […]

Upper body Conditioning Day

           

Progress reps from  weight you can do for 12 and up to 15

Exercise Order Exercise Weeks Reps Sets Tempo Rest
A1 Dumbell Seated Side Lateral Raise 10 3 30×1 10 s
A2 Lying D/ Extensions(skull Crushers) 12 3 30×1 10s
A3 Standing D/B Curl To Press 12 3 2 10s

Second Pump Set

Exercise Order Exercise Weeks Reps Sets Tempo Rest
B1 Lat Pulldown, Shoulder width Grip 1215 3 30×1 10 s
B2 Plank Alternating rows (known as Commandos for Kettelbell followers) 1630 3 1111 45s

 

Conditoning

Exercise Order Exercise Weeks Reps Sets Tempo Rest
C1 Sled PUSH (push only)Or farmers walk 60 seconds 3 10 s
C2 Barbell Push Ups (Narrow grip if able) 1215 3 1111 45s
C3 Rower 500 metres 3 2 mins
           
  • Seated Side Poliquin Raise

    A great way to lift high loads and give variations to your side raises. This exercises places load on the lowering of the dumbells which allows for greater muscle disturbance.

second pump set

  • Lat Pulldown

    Targets: Upper back (lats, Rhomboids and Middle and Lower Traps), Abdominals, Rear Deltoids, Biceps The Video example is using a ‘PULL’ Grip allowing you to lift heavier and get a higher hormonal response! Grip the bar inside shoulder width distance with an underhand grip. Drawing in the navel and using no leg support, tuck your […]

  • Plank

      Plank   PlankOpenReach   PlankReach

conditioning

  • Farmers walk

    Grab some weights if you can handle it and have a go. You want to be able to get about 100 metres with 50% off your weight in each hand. This will take about two years for a beginner and is a great feat of strength. Some coaches believe the farmers walk is the BEST […]

  • Push up

      PushUp1 1. Set the spine neutral. (People often  arch their back in a push or press. I believe they focus on only the pressing movement and not the whole body position). Gently draw it in and try to widen through your hips. Ensure your chin is tucked in and your chest lifted and not rounded […]

Day 1 - Full Body Strength Training Circuit Options

Program 1

Exercise Order Exercise Sets Reps Tempo Rest
A1 Marching with Leg Extension 1 60s Slow 0
A2 Face Down Glute Extension 1 60s 3x1x 0
A3 1 Leg Balance Bow and Arrow with Band 1 60s each side 3x1x 0
B1 Leg Swings 1 60s each side 2x2x 0
B2 Hover 1 Arm Reaches 1 60s 2x2x 30
C1 Box Squat 1W,1P,1F 10 4x2x <30
 Only do on Last set Wall Sit 1F Failure Hold 60
C2 Cat and Cow 3P 5 reps 0
C3 Push Up (Progress from wall down to using bench) 3P Hold 60
D1 Waiters Bow 3 10 4x2x 0
D2 Stick Deadlifts 1W,1P,1F 10-12 4x2x 0
 Only do on Last set Wall Sit 1F Failure Hold 60
E1 4 Point Thoracic Rotations 3 10 4x2x 0
E2 Band Rows 1W,1P,1F 10-12 4x2x <60
 Only do on Last set Bodyweight Hold 1F Failure Hold 60
F 1 Moderate Intensity Cardio 20 minutes

 

  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with your knees at 90 degree’s. Gently draw in your abdominals trying to make your belly button smile. Squeeze your glutes and drive your hips to the ceiling through your heels. Hold the contraction at the […]

  • Box Front Squat

    [kaltura-widget uiconfid=”535″ entryid=”1_pncirin0″ width=”400″ height=”330″ addpermission=”” editpermission=”” /] See also Box Squats

  • Moderate Cardio Workout

    A moderate cardio workout may be used on a recovery day if you are feeling good or at the end of a weight training session to burn additional calories. Longer intervals are genuinely used for instance; 90 seconds to 4 mins with 50% rest. Try the following workouts 6 sets of 2 on 1 off […]

           

Program 2

Perform the same strength workout as day one but today it’s a timed circuit.  Form is first though!  This means that you must perform exercises correctly and optimally but at the same time get through the session with limited breaks and stoppages.

Exercise Order Exercise Sets Reps Tempo Rest
A1 Marching with Leg Extension 1 60s Slow 0
A2 Face Down Glute Extension 1 60s 3x1x 0
A3 1 Leg Balance Bow and Arrow with band 1 60s each side 3x1x 0
A4 Leg Swings 1 60s each side 2x2x 0
B1 Hover 1 Arm Reaches 1 60s 2x2x 0
B2 Box Squat 2 15 4x2x 0
B3 4 Point Thoracic Rotations 2 10 each 4x2x 0
B4 Push Up (progress from wall down to using bench) 2 12 Hold 60
C1 Glute Bridge 2 10 4x2x 0
C2 Sumo Deadlifts with Pulse (1 ½) 2 15 4x2x 0
C3 Band Rows 2 12 4x2x 0

  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with your knees at 90 degree’s. Gently draw in your abdominals trying to make your belly button smile. Squeeze your glutes and drive your hips to the ceiling through your heels. Hold the contraction at the […]

  • Box Front Squat

    [kaltura-widget uiconfid=”535″ entryid=”1_pncirin0″ width=”400″ height=”330″ addpermission=”” editpermission=”” /] See also Box Squats

  • Moderate Cardio Workout

    A moderate cardio workout may be used on a recovery day if you are feeling good or at the end of a weight training session to burn additional calories. Longer intervals are genuinely used for instance; 90 seconds to 4 mins with 50% rest. Try the following workouts 6 sets of 2 on 1 off […]

           

Program 3 – Homebased Circuit

Exercise Order Exercise Sets Reps Tempo Rest
A1 Side Lying Rotations 1 60s Slow 0
A2 Side Clams 2 60s 3x1x 0
B1 Ankle V’s 1 60s each side 3x1x 0
B2 4 Point Arm and Leg Raise 2 60s 2x2x 30
C1 1 Leg Lowers Against Wall 2 each side 10 4x4x 0
C2 Sumo Deadlift Practice 4 15 412x <30
D1 Side Bridge Lifts 1P,1F Amrap 2x2x 0
D2 Warding Split Squat with Band 1P,1F 12-16 4x2x <30
E1 Serratus Hover 1P,1F 10 each side 2x2x 0
E2 Kneel  Band Press 1P,1F 12 4x2x <30
F1 Alternating Kneeling Band Pulldown 1P,1F 12 each side 2x2x 0
F2 Bodyweight Row 1P,1F Amrap 2x2x <30
E Moderate Intensity Cardio 20 minutes
  • Lying Leg Lowers

    Starting Position- Begin lying supine with legs in a doorway, flex both hips and extend knees. Place one foot on wall with hip flexed and knee extended for slight stretch. The opposite hip is flexed with the knee extended for a slight stretch. Your hands should be placed with palms up by your side and […]

  • Moderate Cardio Workout

    A moderate cardio workout may be used on a recovery day if you are feeling good or at the end of a weight training session to burn additional calories. Longer intervals are genuinely used for instance; 90 seconds to 4 mins with 50% rest. Try the following workouts 6 sets of 2 on 1 off […]

           

Beginner full-body Strength Program December 2015

Exercise Order Code Exercise Reps Sets Tempo Rest Tips
Foam Rolling All areas unless stated otherwise 5-10 minutes max!
Key area 1: See worksheet
Key area 2:
Key area 3:
Flexibility All A’s Top 10 Stretch Worksheet 30 seconds hold or
Key area 1: 5 sets of 5 secs.
Key area 2:
Key area 3:
Stabilization and Mobilzations Program
A1 B1 Marching 1min 1 slow 0
A2 B6 Prone Glut Activation 1min 1 slow 0
A3 C4 5 Way Shoulder Warm Up 2min 1 slow 0
A4 C6/C11 TSpine Mobility/ Cat and Cow 1min 1 slow 0
A5 C12 Ankle Mobs
Exercise Program
A1 NAB11 Stick Deadlift  (Posterior side) 10 3 4141 0
A2 Lying Leg Lowers 8 3 4141 0
B1 Box Squat (Anterior side) 10 3 32×0 60
B2 High Row 10 3 31×1 60
C1 Push Up 10 3 31×1 60
C2 Assisted Chin Up (if can or another row) 10 3 31×1 60

Tempo: The first number is the easy part i.e the sitting part of a squat (this is known as the negative or lengthening pat of the exercise), the second number is the bottom (stretch position) the third number is the way up (the shortening of a muscle) and the fourth number is the top position or the end/ start position. “X” means as fast as possible.

           

Tutorials to Watch First (also these exercises are in the plan above)

Squats:

  • Barbell Box Squat

      BBBoxSquatSide Place feet slightly wider than shoulder width apart and turned out around 10 degree’s. Draw the belly button in gently and ensure no pressure is on the back. Activate the muscles around the knee first by bending at the knee slightly. Once the calves begin to tighten initiate the hip and sit backward […]

Deadlifts:

Exercises in the plan above:

  • Push up

      PushUp1 1. Set the spine neutral. (People often  arch their back in a push or press. I believe they focus […]

  • Plank

      Plank   PlankOpenReach   PlankReach

  • High Row

    Many variations of the Row are available. Try different, grips, cable positions and apparatus like the Bosu!

B1

B6

C4

C6

C11

C12

B11

  • Lying Leg Lowers

    Starting Position- Begin lying supine with legs in a doorway, flex both hips and extend knees. Place one foot on […]

           

Beginner Full-body Strength Program November 2015

Exercise Reps Sets Tempo Rest
A1  Kettle Bell Sumo Stance Deadlift

10-12

   3-5

31X0

10 sec
A2  Push Up (on a step)

8-10

   3-5

30X0

60 sec
B1  Kettle Bell front Squat

10-12

   3-5

31X0

10 sec
B2  Assisted machine Close-grip Chin Up

8-10

   3-5

30X1

60 sec
C1  1/2 Kneeling Pallof Press (torso training)

10

   3-5

2020

10 sec
C2   2 leg Stability-ball Bridge (bent knee)

10

   3-5

2020

 60 sec

 

           

2 Day Functional Fat Loss With Circuit

This program must be perfor med at least 1 day apart as the circuit works on opposing muscle groups to the primary lifts and therefore intermediate to advanced lifters with have residual fatigue the following day, resulting in a reduced strength output in primary lifts and therefore hampering strength results.

Day 1 Squats and Chins

Strength – Perform 3 sets of 10 today to find the appropriate weights needed.

Exercise Order Exercise Sets Reps Tempo Rest
A1 Goblet Squats 1W,1P,1F 10 4x2x <30
Failure Set Wall Sit Rotations 1F Hold 60
A2 Cable Flexion to Extension 1W,1P,1F 10 4x2x 0
Failure Set Wall Sit Rotations 1F Hold 60
B1 Kneeling Pulldown 1W,1P,1F 10 4x2x 0
Failure Set Strip set 1F 10 Hold 60
B2 Kneeling Military Press 1W,1P,1F 10 4x2x 0
Failure Set Strip Set 1F 10 2x2x 60

Circuit

Exercise Order Exercise Sets Reps Tempo Rest
A1 Cable Alternating Press 2-3 10 2x2x 0
A2 1 Leg Stork 2-3 10 4x2x 0
A3 Tricep Cable  Extensions 2-3 10 4x2x 0
A4 X Band Walks 2-3 10 1x1x 0
A5 Seated Forward Scaption 2-3 10 4x2x 60

 

 

 

 

           

  • High Row

    Many variations of the Row are available. Try different, grips, cable positions and apparatus like the Bosu!

  • Overhead Tricep Extension

      KneelCableTriExt Targets: Abdominals, Triceps Technique for the variation above is: Pick up the cable and adjust so the cable […]

  • X Band Walks

    Keep your body ‘tall and beautiful’! Maintain an upright posture and ensure your lower body works independently of your upper […]

           

Day 2

Strength – Today for your strength formula perform reps of 10 – 7 – 10 (sets 1,2,3).

Exercise Order Exercise Sets Reps Tempo Rest
A1 Trap Bar Deadlift 1W,1P,1F 10,7,10 4x2x 60
A2 D/B Neutral Press 1W,1P,1F 10,7,10 4x2x 90
B1 Band Resisted Split Squat (add barbell as progression) 1W,1P,1F 10,7,10 4x2x 0
Failure Set Hold Bow and Arrow arms 1F Amrap Hold 60
B2 ½ Kneeling Anti Rotation Palov Press 1W,1P 10 4x2x 0

Circuit

Exercise Order Exercise Sets Reps Tempo Rest
A1 B/B Hack Squat 2-3 10 2x2x 0
A2 Body Weight Rows 2-3 10 4x2x 0
A3 Lateral Squat with Ball Reach 2-3 10 4x2x 0
A4 Dumbell Pullover 2-3 10 1x1x 0
A5 Tall Kneeling Bicep Curl 2-3 10 4x2x 60

 

 

 

           

 

  • Dumbbell Chest Press

      Squat the Dumbbells up and place them on your knee’s. Lift your knee’s and swing back onto the bench […]

  • Split Stance Cable Flyes

    Targets: Abdominals, Oblique’s, Chest, legs Take the weight and perform a forward lunge keeping low in the split position. Stabilise […]

  • Body Weight Row

    Targets: Upper Back, Rear Deltoids, Biceps Follow correct rowing technique whilst maintaining neutral body position from heel to head!

  • Dumbbell Pullover Options

      Pullover   Pullover with Hip Bridge Targets: Upper Chest, lats, Triceps, Abdominals Either using a bench or a ball […]

           

2 Day – Squat Day/ Deadlift Day Functional Training Split

In week one ‘learn form first’, so look at 75 % of  your maximum and work out what you can actually do correctly for 10 reps maximum.  Do 3 sets of 10

Exercise Order Exercise Sets Reps Tempo Rest
A1 Goblet Squats  to Front Squats Progression 1W,1P,1F 4x2x  0
A2 Cable Flexion to Extension 1W,1,P1F 4x2x <60
B1 Kneeling Pulldown (or chin up) 1W,1P,1F 4x2x 0
Failure Set Strip set 1F 10 Hold <60
B2 Single Leg Kettle Deadlift (stork) 1W,1P,1F 4x2x <60
C1 Dumbell Neutral Press F/B 1W,1P,1F 4x2x 0
C2 Neatral Grip Seated Row 1W,1P,1F 4x2x <60
If Time Permits – This is up to your discretion based on your own individual needs and time constraints.
E1 Forward Scaption 1P,1F 4x2x 0
Failure Set Strip Set 1F 10 4x2x <60
E2 Tall Kneeling Bicep Curl 1P,1F 4x2x 0
Failure Set Strip Set 1F 10 4x2x <60
E3 Bench Tricep Extensions 1P,1F 4x2x 0
Failure Set Cable Overhead Extensions 1F 10 Hold 60

 

  • Seated Row’s

        Many different grips area available with the most common being the narrow seated row with the ‘close grip’ […]

  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with […]

  • Push up

      PushUp1 1. Set the spine neutral. (People often  arch their back in a push or press. I believe they focus […]

  • Dumbbell Chest Press

      Squat the Dumbbells up and place them on your knee’s. Lift your knee’s and swing back onto the bench […]

           

2 Day – Strength 7-5-3 Program and Accessories

7-5-3 strength in 4 big lifts with accessories, add sleds and intervals on non training days

Exercise Sets Reps Rest
A1 Sh w squat

5

7,5,3,5,7

 2-3
Split stance overhead palovLoaded calf stretchingAll your activations
B1 Incline Bench Machine

5

“”

 90
B2 Bent over row

5

“”

 90
C1  Front Loaded Alternating Lunge

2-4

10-12

 10 seconds
C2 Push Up 2-4

10-12

 10 seconds
C3 1 arm Row 2-4

10-12

 10

Day 2

Exercise Sets Reps Rest
A1 Clean bar deadlift

5

7,5,3,5,7

 2-3
½ knealing palov pressWheelbarrowAnkle mobility
B1 Military Press

5

7,5,3,5,7

 2-3
B2 Wide Chins

5

7,5,3,5,7

 2-3
C1 Alternating single deadlift

2-4

10-12

 10 seconds
C2 1 arm ½ knealing pulldown 2-4

10-12

 10 seconds
C3 Poliquin Fly 2-4

10-12

 10

Can add in an arm set supersetted with core each day

It’s not over yet guys.  It’s time for 10 minutes of lactic buffering intervals!  30 on 30 off.  You can do 4 minutes each on the rower, eliptical and boxing today!

           

Day 2 – Deadlift and Press Focus

Exercise Order Exercise Sets Reps Tempo Rest
A1 Sumo Deadlifts 1W,1P,1F 4x2x  0
A2 Rollouts (wheelbarrow) 1W,1P,1F 4x2x <60
B1 Loaded Push Up 1W,1P,1F 4x2x 0
B2 Incline D/B Press 1P,1F 4x2x <60
 C1 Band Assisted Split Squats (Rack position D/B to progress) 1W,1P,1F 4x2x 0
C2 Transition Into Split Squat Anti Rotation Press 1P,1F 4x2x <60
D1 1 Arm Only (Renegade) Plank Rows 1W,1P,1F 4x2x 0
D2 Cable One Arm Rows 1P,1F 4x2x <60
E1 Eccentric Chin Ups 1W,1P,1F Amrap 10x2x 0
E2 Narrow Grip Bench Press 1W,1P,1F 4x2x 0

 

 

 

 

 

 

 

           

  • Push up

      PushUp1 1. Set the spine neutral. (People often  arch their back in a push or press. I believe they focus […]

  • Pull Ups

      UnderhandChins Targets: Back, Rear Deltoids, Bicep Hands slightly narrower than  shoulder width (thumb wider than shoulder) with all fingers […]

  • Tricep Bench Press

    Targets: Chest, Anterior Deltoids, Triceps Set up as you would a Bench Press however have approximately a 12-14 inch distance […]

It’s not over yet guys.  It’s time for 10 minutes of lactic buffering intervals!  30 on 30 off.  You can do 4 minutes each on the rower, eliptical and boxing today!

           

2 Day Strength Specifc

Legs – day 1: quads, pressing and biceps  
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell front squat with heels elevated 3-4 6 42×0  2min
B1 Dumbbell Bulgarian split squat 3-4  6 each side 31×0 10 sec
C1 Barbell incline 45 degree bench press 3-4 8-10 Dynamic 2min
  C2 Standing single   dumbbell press – bench support 3-4 6-8 31×1 1min
  D1  Preacher dumbbell curl 3-4 6-8  31×1  Rest 10sec

 

Pulling – day 2: back, hamstrings and triceps  
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell deadlift 3-4 6  41×0 2min
B1  Chin – up shoulder  width supinated 3-4 6 31×0 2min
 C1  Dorian row 3-4 6 31×1 10 sec
 C2  One arm dumbbell row 3-4 8 31×1 2min
 D1  Parallel dip 3-4 6-8 31×1 Rest 10sec
 D2  Close grip skull crusher 3-4 6-8 31×1  Rest 2min

 

 

 

 

 

 

 

 

 

  • Parallel Bar Tricep Dips

      TricepDips Targets: Shoulder Depressors and Stabilisers, Shoulders, Chest, Triceps Start by pushing up and away from the bar which […]

  • Deadlift

    Deadlift   Targets: Full Body, Particularly back and Glutes 1. Lift the bar and grip it strong without leaning back but […]

  • Front Squat

      FrontSquat Targets: Full body, Quadriceps Feet shoulder width apart slightly turned out. Engage quadriceps by flexing knee. Keep weight […]

  • Bulgarian Squat

      BulgSplitSquat The key difference with a bulgarian split squat is the rear leg is at rest which reduces the […]

  • One Arm Preacher Curl

      Seated1ArmPreacher   StandDBPreacherCurl Targets: Biceps Using one arm you can use either a preacher curl machine, or stand and […]

  • Barbell Skull Crusher

      BBSkullCrusher Targets: Triceps Lying on back with neutral spine have bar handed to you by spotter. Keep elbows in […]

No results found.

  • 1 Arm Dumbbell Row

    1ArmDBProneRow Targets: Lats, Rhomboids, Lower back, Biceps, Rear Deltoids, Biceps, thoracic mobility Place weight through heels, draw in navel, activate […]

  • Dorian Row

      DorianRow Targets: Lats, Rhomboids, Lower back, Biceps, Rear Deltoids, Biceps Place weight through heels, draw in navel, activate knees […]

           

3 Day Strength Specific

Legs – day 1: quads and calves
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell front squat with heels elevated 3-4 6 42×0  2min
B1 Dumbbell Bulgarian split squat 3-4  6 each side 31×0 10 sec
B2 Dumbbell walking lunge 3-4 20 steps Dynamic 2min
C1 Standing calve raise 3-4 12-15 reps 31×1 1min
Pressing – day 2: chest, shoulders and biceps.
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell incline 45 degree bench press 3-4 8-10  31×1 1min
B1  Dumbbell incline fly 30 degree 3-4 10-12 31×1 10 sec
B2  Dumbbell incline 30 degree press 3-4 8-10 31×1 2min
C1  Standing single   dumbbell press – bench support 3-4 6-8 31×1 10 sec
C2  Seated Poliquin side raise 3-4 8-10 31×1 2min
D1  Preacher dumbbell curl 3-4 6-8  31×1  Rest 10sec
D2  Seated dumbbell curl 6-8  31×1  Rest 2min

 

 

Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell deadlift 3-4 6  41×0 2min
B1  Chin – up shoulder width supinated 3-4 6 31×0 2min
C1  Dorian row 3-4 6 31×1 10 sec
C2  One arm dumbbell row 3-4 8 31×1 2min
D1  Parallel dip 3-4 6-8 31×1 Rest 10sec
D2  Close grip skull crusher 3-4 6-8 31×1 Rest 2min

 

 

 

 

 

 

 

 

 

 

 

 

 

           

3 Day Muscle Size Superset Split

Legs – day 1: quads hamstrings and calves
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell back pendulum squat with heels elevated 45 degree 3-4 6-8 42×0  2min
B1 Roman deadlift 3-4 6-8 3110 2min
C1 Front Barbell Bulgarian split squat 3-4  8-10 each side 31×0 10 sec
C2 Reverse curl 3-4 8 Dynamic 10 sec
C3 Single leg curl 3-4 8 31×0 2min
D1 Fitball Jack Knifes 3-4 8-10 31×1 10sec
D2 Standing calve raise 3-4 15-20 reps 2×10 1min
Pressing – day 2: Shoulders and Arms.
Exercise Order Exercise Sets Reps Tempo Rest
A1 Military press Barbell 3-4 8-10  31×1 1min
B1  Arnold press DB 3-4 6-8 31×1 10 sec
B2  Lateral DB side raise 3-4 10-12 31×1 2min
C1 High incline  dumbbell curl 3-4 6-8  41×1 1min
C2  Standing Ezy bar curl 3-4 10-12 31×1 10 sec
D1 Decline Close grip skull crusher 3-4 6-8 31×1 2min
D2  Standing rope over head extension 3-4 10-12 31×1 10 sec

 

 

Pulling – day 3: back and chest  
Exercise Order Exercise Sets Reps Tempo Rest
A1 Chin – up shoulder width supinated 3-4 6-8  41×0 2min
B1  WG lat pull 3-4 6-8 31×0 2min
C1 Prone BB row underhand – grip 3-4 8-10 31×1 10 sec
C2 WG BB upright row 3-4 8 31×1 2min
D1 Incline 45 Barbell close -grip bench press 3-4 10-12 31×1 10sec
D2 DB pullover   3-4  6-8  3110   2min
E1 DB 30 Incline fly   3-4  8-12  4110  10sec
E2 DB 30 press   3-4  8-12  3110  2min

 

 

 

 

 

 

 

 

 

 

 

 

 

           

3 Day German Volume Training (10 reps x 10 sets)

German Volume Training Program

Hypertrophy and muscular endurance (only do for a short period of time as this is metabolic conditioning and needs to be accompanied with strength training so either use for 3 weeks max or in conjunction with strength training)

Day 1- Squats / Rotations/ Vertical Pulls/ Core

Exercise Order Exercise Reps Sets Tempo Rest
A1 Heels Elevated Goblet Squats 10 5 31×0 30 s
A2 ½ Knealing High to low Chop 10 5 each 2140 30s
B1 Pendulumn Squats 10 5 each 3120 30s
B2 Bench EZ Bar Pullover 10 5 4020 30s

Day 2- Deadlifts/ Horizontal Pressing / Elbow Flexion

Exercise Order Exercise Reps Sets Tempo Rest
A1 Rack Deadlifts 10 10 30×0 30 s
A2 D/B Bench Parallel Press 10 5 31×0 30s
B1 Sumo Deadlifts 10 4 30×0 30s
B2 Barbell Push Ups 10 4 31×0 30s
C1 Tall Knealing Dumbell Curl 4
C2 Wheelbarrow FB Rollouts 4

Day 3  Rows/ Vertical Push/Rotations/  Core/ Elbow Extension

Exercise Order Exercise Reps Sets Tempo Rest
A1 Body Weight Rows 10 5 30×0 0 s
A2 Spiderman Rotations 10 5 31×0 30s
B1 ½ Knealing High Rows 10 4 30×0 30s
B2 Either wall slides or ½ Knealing Military Press 10 4 31×0 30s
C1 Dumb bell Lying Tricep extension 10 4 31×0 0s
C2 Band Anti Rotation Press 10 4 2020 30s

           

3 Day Muscle Strength and Size Version 2.0 (5 x 5's)

5×5’s Strength Program for strength and size

Do a total of 6 sessions for each workout and then change programs . I,e go to the 10 x10  German Body Composition Program

  EXERCISE Day #1 Legs SETS REPS TEMPO REST
A1 BB squat (heels up)

Weight 52.5 / 5

5

40X0

100sec
A2 Lying leg curl (dorsi flex, feet neutral)

Weight 60lb/ 5

5

32X0

100sec
B1 Db split squat

4

6-8

40X0

75sec
B2 Barbell back extensions

“”

“”

30X2

75sec
  Exercise Day # Upper
A1 Wide Grip Chins

5

5

50X0

100sec
A2 Barbell Bench Press

5

5

50X0

100sec
B1 Bent-over 1 arm DB row

4

8

30X2

60sec
B2 45 Degree Supinating Db Press

4

8

31X0

60 Sec
  Exercise Day #3 Shoulders and Arms
A1 D/B 80degree Seated Shoulder press

5

5

40X0

90sec
A2 Calf Raise

3

12

21X2

60sec
B1 Skull Crusher

5

5

40X0

120sec
B2 Preacher Curl

5

5

31X0

120sec
C1 Overhead Cable Extension

3

7-9

31X0

60
C2 Seated Hammer Curl

3

7-9

30X0

60
D1 1 Arm Lean Away Lateral raise

3

10-12

3120

30

           

3 Day Muscle Strength and Size (5 x 5's)

5×5’s Strength Program for strength and size

Do a total of 6 sessions for each workout and then change programs . I,e go to the 10 x10  German Body Composition Program

Day 1- Squats / Rotations/ Vertical Pulls/ Core

Exercise Order Exercise Reps Sets Tempo Rest
A1 Bulgarian Split Squats 5 5 31×0 0 s
A2 ½ Knealing  Anti Lateral Flexion Band Press 10 4 each 2140 120s
B1 Pendulumn Squats 5 5 3120 30s
B2 Bent arm D/B Pullover 8 4 4020 100s

Day 2- Deadlifts/Elbow Flexion and Extension

Exercise Order Exercise Reps Sets Tempo Rest
A1 Conventional Deadlifts 5 6 30×0 120 s
B1 One arm Preacher Curl 5 5 31×0 60 s
B2 Parallel Bar Dips 5 5 31×0 60s
C1 Reverse Hyper extensions 10 3-5 31×0 30s
C2 Wheelbarrow FB Rollouts 10 3-5 31×0 30s

Try to add a set a week for B exercises

Day 3  Horizontal Rows and Presses

Exercise Order Exercise Reps Sets Tempo Rest
A1 Pull Grip Chin Ups 5 5 30×0 60-90s
A2 30 Degree Incline Bench Press 5 5 31×0 60-90s
B1 Standing Cable Rows (wide stance) 5 5 30×0 60-90s
B2 45 degree Dumbbell Supinated Press 5 5 31×0 60-90s

           

3 Day Strength Athletic Development Program

Here is a program our martial art fighters have used at viva fitness with great results. We start this around 12 weeks out and change the exercises every 3-5 workouts.

Power

Exercise day 1

Day 2

Day 3

Exercise

Hang Clean

Power Snatch

Box Jump

Reps

3 x5

3x 3

3x 531

same

 3 x 5

Tempo

Exp.

Rest

180 (perfrom light mobility ankle and back)

Strength

Exercise

A1

Split Squat

Front Squat

Conventional Deadlift

A2

Split Jump Knees

Jumping Rotation 360

BB Rollout

Reps

A1 3-5, A2 6-8

Sets

3-4

Tempo

31×0

Rest

120

Strength/ Power

C1

Fat Grip Incline

Circuit1 Tyre Flips  x 8, Sled 3 x push only, Burpee x8, Med ball toss and cross x 8 each, Russian twist 20 doubles

PUSH Press

C2

Jump Push Up

Wall ball

Rest

60 secs

C3

Ist Wide Chins

Fat Grip Chin close

C4

Medball Slams

Diamond leg sit up throw

Reps

C1 3, C2 6-10

Sets

3-4

Tempo

31×0

Accessory

D1

3 strip set high incline curls

3 strip set db skull crusher

D2

Row rotate 2 press low rope cable

Core supermans x 20

           

4 Day 40 minute a day Mass Builder

Here is a program by renowned strength coach ‘Charles Poliquin’ on getting strength results fast!

Monday

A-1 Bench presses 5 x 5-7 reps @ 5010 tempo rest 100 seconds

A-2 Wide Grip Pull-ups 5 x 5-7 reps @ 3011 tempo rest 100 seconds

B. Seated dumbbell presses 3 x 6-4-4 (triple drop sets) @ 4020 tempo, rest 90 seconds.

Tuesday

A-1 Bent Knee Deadlifts 6, 6, 4, 4, 4 @ 5010 tempo rest 180 seconds

A-2 Partial deadlfits 3 x 7-9 @ 2110 tempo rest 120 seconds

C. Standing calf raises 3 x 10-12 @2210 tempo rest interval 60 seconds.

Thursday

A-1 Incline Dumbbell Bench presses 4 x 6-8 reps @ 5010 tempo rest 90 seconds

A-2 Supinated Chin-ups presses 4 x 6-8 reps @ 5010 tempo rest 90 seconds

B-1 Parallel Bar dips 3 x 8-10 reps @ 4020 tempo rest 75 seconds

B-2 Seated Cable rowing 4 x 6-8 reps @ 2102 tempo rest 75 seconds

Saturday

A-1 Back squats 6, 6, 8, 8, 10, 25  reps @ 5010 tempo, first five sets, 2010 for the 25 rep set rest 120 seconds

A-2 Lying leg curls 4, 4, 4, 6, 6, 8 reps @ 5010 tempo rest 120 seconds

 

Every 4 weeks or so, you may want to substitute the exercises. For example, replace the bent knee deadlift with the snatch deadlift on a podium. Do lean away chins instead of wide grip pull-ups. Also changing the tempo would be good.

           

4 Day Hypertrophy Split

Legs – day 1: quads and calves
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell front squat with heels elevated 3-4 6 42×0  2min
B1 Dumbbell Bulgarian split squat 3-4  6 each side 31×0 10 sec
B2 Dumbbell walking lunge 3-4 20 steps Dynamic 2min
 C1 Standing calve raise 3-4 12-15 reps 31×1 1min
Pressing – day 2: chest, shoulders and Abs.
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell incline 45 degree bench press 3-4 8-10  31×1 1min
B1  Dumbbell incline fly 30 degree 3-4 10-12 31×1 10 sec
B2  Dumbbell incline 30 degree press 3-4 8-10 31×1 2min
C1  Standing single   dumbbell press – bench support 3-4 6-8 31×1 10 sec
C2  Seated Poliquin side raise 3-4 8-10 31×1 2min
 D2  Swiss ball jack knife 3-4  10-12 31×1   1min

 

Pulling – day 3: back, hamstrings and calves
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell deadlift 3-4 6  41×0 2min
B1  Chin – up shoulder width supinated 3-4 6 31×0 2min
 C1  Dorian row 3-4 6 31×1 10 sec
 C2  One arm dumbbell row 3-4 8 31×1 2min
 D1  Glute ham raise with Swiss ball 3-4 10-12 31×1 2min
 D2  Seated calve raise 3-4  20 rest/pause 31×1   1min
Arms – day 4: biceps, triceps and abs
Exercise Order Exercise Sets Reps Tempo Rest
A1 Preacher dumbbell curl 3-4 6-8  41×1 1min
A2  Parallel dip 3-4 10-12 31×1 10 sec
B1  Dumbbell hammer spider curl 3-4 8-10 31×1 2min
B2  Close grip skull crusher 3-4 6-8 31×1 10 sec
C1  Barbell wrist curls seated 3-4 10-12 31×1 1min
  D1  Hanging leg raise  3-4  10-12 31×1   1min

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

           

4 Day Hypertrophy Supersets

Exercise Order Exercise Sets Reps Tempo Rest
A1 Side Lying Clams 2 60s Slow 0
A2 Ankle V’s 2 60s 3x1x 0
B1 Back Squat 1W,1P,1F 10-12 3x1x2 0
B2 Ankle Mobility V 90
C1 Dumbell Split Squat 1W,1P,1F 10-12 3x1x2 0
C2 ½ Kneeling Palov 1 Failure Hold 60
E1 Cable Glute Hamstring Pullthrough 1W,1P,1F 10-12 3x1x2 0
E2 Fitball Bridge 2 10 2220 60
F1 Standing Calf Raise 1W,1P,1F 10-12 3x1x2 0
F2 Single Leg Calf Raise 1each Failure Slow 60

Chest / Shoulders

Exercise Order Exercise Sets Reps Tempo Rest
A1 Wall Slides 1 60s Slow 0
A2 4 Point Rotations 1 60s 3x1x 0
A3 Rotary Stability (alt reach arm/leg) 1 60s Slow 0
B1 Barbell Bench Press 1W,1P,1F 6-8 3x1x2 0
B2 Push Ups 1 Failure Slow 60
C1 Neutral DB Incline Press 1W,1P,1F 6-8 3x1x2 0
C2 FB Pullover 1P,1F 8 Slow 60
D1 Split Stance Cable Fly 1W,1P,1F 6-8 3x1x2 0
D2 Kneeling Bosu Chest Press 1 Failure Slow 60
E1 Seated Neutral DB Shoulder Press 1W,1P,1F 6-8 3x1x2 0
E2 ½ Kneeling Overhead Palov 1 Failure Slow 60
F1 Seated Forward Scaption 1W,1P,1F 6-8 3x1x2 0
F2 ½ Kneeling Overhead Palov 1 Failure Slow 60

Back

Perform light mobility in between the intense back supersets.

Exercise Order Exercise Sets Reps Tempo Rest
A1 Cook Hip Lift 2 60s 3x1x 0
A2 Scapular Wall Slides 2 60s 3x1x 0
A3 4 Point Row 2 60s 3x1x 0
B1 Sumo Deadlift 1W,1P,1F 4-6 3x1x2 0
B2 FB Wheel Barrow 1 Failure Slow 60
C1 Assisted Chins – Pull Grip 1W,1P,1F 4-6 3x1x2 0
C2 Standing Rope Straight Arm Pulldown 1 Failure Slow 120
D1 Bent Over Dorian Row 1W,1P,1F 4-6 3x1x2 0
D2 Plank Row (alt arms) 1 Failure Slow 120
E1 Bench Assisted 1 Arm DB Row (L) 1W,1P,1F 4-6 3x1x2 0
E2 Renegade Row Left Arm 1 Failure Slow 120
E3 Bench Assisted 1 Arm DB row Right 1W,1P,1F 4-6 3x1x2 0
E4 Renegade Row Right Arm 1 Failure Slow 120

Arms

Exercise Order Exercise Sets Reps Tempo Rest
A1 Side Lying Thoracic Rotation 2 60s Slow 0
A2 4 Point Thoracic Rotation 2 60s 3x1x 0
A3 Scapular Wall Slides 2 60s 3x1x 0
B1 Seated DB Curl 1W,1P,1F 8-10 3x1x2 0
B2 1 Leg BB Curl (left leg) 1 Failure Slow 60
C1 Closed Grip Bench Press 1W,1P,1F 8-10 3x1x2 0
C2 Prone Tricep Extension 1 Failure Slow 60
D1 Preacher Ezy BB Curl (seated 2 arm) 1P,1F 8-10 3x1x2 0
D2 1 Leg BB Curl (right) 1 Failure Slow 60
E1 Ezy BB Skull Crusher 1P,1F 8-10 3x1x2 0
E2 Prone Tricep Extension 1 Failure Slow 60

           

12 Week Squat Development

Exercise Order Exercise Sets1 Reps Tempo Rest
A1 Prayer mobility squat 1 -3  5 each side Hold for 5 seconds at the bottom  0
A2 Shoulder wall slides. standing 1 -3  10 Hold for 5 seconds at the top 0
A3 Wall Ankle/hip flexor  mobility 1 -3  5 each side Hold for 5 seconds against the wall 0
 A4 Seated glute ankle mobility 1 -3  5 each side Hold for 5 seconds at the bottom 0
Wk 1-2 Back squat heels elevated 8  10 41×0 1-2min
Wk 3-4 Back squats heels elevated 6  4 41×0 3>min
Wk 5-6 T-bar squat (narrow stance) 8  5 41×0 3>min
Wk 7-8 Front squat/with pause 6-12  2 42×0 3-5min
Wk 9-10 Heels up at 45 degree quad squats/pendulum 8 6 41×0 3>min
Wk 11-12 Front squats 10-12  3,2,12% weight drop per set 41×0 3-5min

 

 

 

 

 

 

 

 

 

 

           

12 Week Snatch Development

Exercise Order Exercise Sets1 Reps Tempo Rest
A1 Prayer mobility squat 1 -3  5 each side Hold for 5 seconds at the bottom  0
A2 Shoulder wall slides. standing 1 -3  10 Hold for 5 seconds at the top 0
A3 Wall Ankle/hip flexor  mobility 1 -3  5 each side Hold for 5 seconds against the wall 0
 A4 Seated glute ankle mobility 1 -3  5 each side Hold for 5 seconds at the bottom 0
Wk 1-4 Long range deadlift (clean grip) 10
5		 65 41×0 2-3min
Wk 5-8 Trap bar deadlift 8
6		  55 41×0 2-3min
Wk 9-10 Snatch pulls 6 5 41×0 5>min
Wk 11-12 Power snatch 6  5 41×0 5>min

 

 

 

 

 

 

 

           

12 Week Pull Development

Exercise Order Exercise Sets1 Reps Tempo Rest
A1 Prayer mobility squat circuit 1 -3  5 each side Hold for 5 seconds at the bottom  0
A2 Shoulder wall slides. Standing/seated 1 -3  10 Hold for 5 seconds at the top 0
A3 Wall Ankle/hip flexor  mobility 1 -3  5 each side Hold for 5 seconds against the wall 0
 A4 Seated glute ankle mobility 1 -3  5 each side Hold for 5 seconds at the bottom 0
Week 1:Week 2:Week 3:Week 4: No deadlifting Barbell deadliftBarbell deadliftBarbell deadliftGood morning 5553 5 70% 1RM3 75% 1RM1 80% 1RM8-12+  40x040x060x031x0 2-3min3min5min1min
Week 5:Week 6:Week 7:Week 8: No deadlifting Barbell deadliftBarbell deadliftBarbell deadliftCable pull –Through 5553 5 75% 1RM3 80% 1RM1 85% 1RM8-12+  40x040x060x031x0 2-3min3min5min1min
Week 9:Week 10:Week 11:Week 12: No deadlifting Barbell deadliftBarbell deadliftBarbell deadliftReverse hyperExtension 4443 5 80% 1RM3 85% 1RM1 90% 1RM8-12+  40x040x060x031x0 2-3min3min5min1min
Week 13:Week 14:Week 15:Week 16: No deadliftingWeek 17: No deadlifting and no lower back work  Week 18: retest Barbell deadliftBarbell deadliftBarbell deadliftBack extension 3333 5 85% 1RM3 90% 1RM1 95% 1RM8-12+  40x040x060x031x0 2-3min3min5min1min