Strength Programs

2 – Day Program

2 Day Strength Hypertrophy Program

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 will have you engage your lats and shoulder depressors. You should feel a flare under your armpits. Engage only your elbow as you lower so that you do not shrug your shoulders and lose shoulder […]

  • 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 […]

  • Front Squat

      FrontSquat Targets: Full body, Quadriceps Feet shoulder width apart slightly turned out. Engage quadriceps by flexing knee. Keep weight planted through the heel and then initiate the hips. Breathe in slowly on descent. Keep head/ spine neutral. Drive up through the heels engaging quads, gluteals, and abdominals whilst lifting the chest and breathing out. […]

  • 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 […]

  • 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_ […]

  • One Arm Preacher Curl

      Seated1ArmPreacher   StandDBPreacherCurl Targets: Biceps Using one arm you can use either a preacher curl machine, or stand and use a incline bench. Keep the wrist cocked (extended to reduce the input of the forearms and further isolate the biceps as this is a great concentrated isolation exercise for hypertrophy)

  • Barbell Skull Crusher

      BBSkullCrusher Targets: Triceps Lying on back with neutral spine have bar handed to you by spotter. Keep elbows in at 90 degree’s and ensure elbows remain directly above shoulders. Bend at the elbow toward the top of the forehead. Breathe in on way down. Breathe out and keep elbows tight on way back up […]

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  • 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 […]

  • Dorian Row

      DorianRow Targets: Lats, Rhomboids, Lower back, Biceps, Rear Deltoids, Biceps Place weight through heels, draw in navel, activate knees and then bend forward from the hip whilst maintaining neutral spine until your hands are positioned at the knee. Keep your body solid and strong and activate your elbows to create the pulling motion in […]

           
3 Day Program

Prior to each workout follow your 4 Steps to Warm Up!  Start with foam rolling prior to continuing into the following workouts.  30-60 seconds per exercise or until you feel comfortable with recognizing the exercise or performing the movement.  That is the simple measure of a warm up… When you feel ready!

3 Day Strength Specifc- weeks 4-6

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

 

 

Pulling – day 3: 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

 

 

 

 

 

 

 

 

 

 

 

 

           

3 Day Muscle Size Superset Split- weeks 9-12

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 20 steps Dynamic 10 sec
C3 Single leg curl 3-4 6-8 31×0 2min
D1 Rope cable crunch 3-4 8-10 31×1 10sec
E2 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 haead 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 Weeks 1-3 (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- weeks 7-9 (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

           
4 – Day Program

Prior to each workout follow your 4 Steps to Warm Up!  Start with foam rolling prior to continuing into the following workouts.  30-60 seconds per exercise or until you feel comfortable with recognizing the exercise or performing the movement.  That is the simple measure of a warm up… When you feel ready!

4 Day 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

 

 

 

 

 

 

 

 

 

 

 

           
Strength Training Development

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