Here’s a sample, non traditional, training program and template I’ve created. If you receive any benefit from it, all I ask is that you either subscribe or leave a comment on my Youtube channel, like my Facebook page, or comment anywhere letting me know you’ve used this. If you give this a shot or have questions while you’re doing it just let me know. Thank you, and enjoy!
Training Schedule
Monday: Heavy Total Body
Tuesday: Moderate Total Body
Wednesday: Auxiliary Day
Thursday: Off
Friday: Heavy Total Body
Saturday: Moderate Total Body
Sunday: Auxiliary Day
Monday: Off
Monday
A) Heavy squatting/knee dominant/quadriceps movement: Front squats (4×3-6) Rest time: 2-5 minutes
B) Heavy chest movement: Flat Bench Press (4×3-6 reps) Rest time: 2-5 minutes
C) Heavy vertical pull/back movement: Chin ups (4×3-6) Rest time: 2-5 minutes
D1) Light deadlift/hinging/hamstrings movement: Leg curls (2×12-20) Rest time: minimal to none, right into D2)
D2) Light shoulder movement: Rear deltoid raises (2×12-20) Rest time: 1 minute
Tuesday
A) Moderate deadlift/hinging/hamstrings movement: Standing barbell good mornings (3×8-10) Rest time: 2-3 minutes
B) Moderate shoulder movement: Z press (3×8-10) Rest time: 2-3 minutes
C) Moderate back movement: Single arm cable rows or meadows rows (3×8-10) Rest time: 2-3 minutes
D1) Light upper body chest movement: Chest fly’s with manual resistance (2×12-20) Rest time: 45 seconds, then into D2)
D2) Light squatting/knee dominant/quadriceps movement: Leg extensions (2×12-20) Rest time: 45 seconds, then back into D1)
Wednesday
A1) Biceps: Cambered bar biceps curls (hanging plates): 3×5 Rest time: 1 minute then into A2)
A2) Triceps: Cambered bar skull-crushers (hanging plates): 3×8-10 Rest time: 1-2 minutes then back into A1)
B1) Calves: Calf raises (3×12-20) Rest time: Minimal to none, then right into B2)
B2) Anti-rotation core: Split stance cable lifts (3×10) Rest time: 1 minute then back into B1)
C1) Traps: Overhead shrugs (3×8-12) Rest time: Minimal to none, then right into C2)
C2) Hip thrusts (3×15-20) Rest time: 1-2 minutes then back into C1)
D1) Carry variation: Farmers walks with dumbbells (3×40 yards)
Thursday: Off
Friday
A) Heavy deadlift/hinging/hamstrings movement: Trap bar deadlifts (4×3-6) Rest time 2-5 minutes
B) Heavy shoulder movement: Barbell Press (4×3-6) Rest time 2-5 minutes
C) Heavy horizontal pull back movement: One arm dumbbell rows (4×3-6) Rest time 2-3 minutes
D1) Light upper body chest movement: Chest fly’s (2×12-20) Rest time: 1-2 minutes
D2) Light squatting/knee dominant/quadriceps movement: Leg curls (2×12-20) Rest time: 1-2 minutes
Saturday
A) Moderating squatting/knee dominant/quadriceps movement: Rear leg elevated split squats with dumbbells (3×8-10) Rest time: 2-3 minutes
B) Moderate chest movement: Incline dumbbell bench press (3×8-10) Rest time: 2-3 minutes
C) Moderate back movement: Kneeling x lat pulldowns (3×8-10) Rest time: 2-3 minutes
D1) Light deadlift/hinging/hamstrings movement: Back extensions (2×12-20) Rest time: Minimal to none, right into D2)
D2) Light shoulder movement: Rear delt raises (2×12-20) Rest time: 1 minute
Sunday
A1) Dumbbell hammer curls: 3×8-10 Rest time: 1 minute then into A2)
A2) Triceps extensions or dips: 3×5 Rest time: 2 minutes then back into A1)
B1) Seated calf raises (2×12-20) Rest time: Minimal to none, then right into B2)
B2) Anti rotation core: (2×10) Rest time: 1 minute then back into B1)
C1) Traps: Overhead shrugs (3×8-12) Rest time: Minimal to none, then right into C2)
C2) Hip thrusts (3×15-20) Rest time: 1-2 minutes then back into A1)
D1) Carry variation: Farmers walks with dumbbells (3×40 yards)
Monday: Off
