Month: March 2014

In this post I will show you…

1. How you should structure the 1-2-3-4 training program according to your weekly schedule.
2. What you can do on day five if you want to add in an extra day.
3. If you missed any of the other days I have linked them at the end of the article.

What should I do for day five?

For day five you can perform “accessory” work, train muscle groups  that need extra attention or mobility work, or even do a complex or some conditioning. Below is a complex you can feel free to use if you wish. It’s harder than it looks.

Here is a sample barbell complex.

A1) Push Press
A2) Single Leg Deadlift (left side)
A3) Single Leg Deadlift (right side)
A4) Front Loaded Reverse Lunges
A5) Double Leg Romanian Deadlift

Ground rules of the complex:

1.  Five reps of each exercise
2.  Do not put the bar down in between exercises
3.  Rest and repeat 2-3 more times.

Note: Go through the complex a couple times with light weight for a warm up first. Also, pick a weight that is challenging for five reps on the exercise you are weakest at.

How should I structure “The 1-2-3-4 training Program” according to my weekly schedule?

5 Days a Week Program

Day 1: Lower Body Day One
Day 2: Upper Body Day One
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Upper Body Day Two
Day 6: Accessory/Complex
Day 7: Off/”Core”/Conditioning

4 Days a Week Program

Day 1: Lower Body Day One
Day 2: Upper Body Day One
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Off/”Core”/Conditioning
Day 6: Upper Body Day Two
Day 7: Off/”Core”/Conditioning

Or…

Day 1: Lower Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Upper Body Day One
Day 4: Off/”Core”/Conditioning
Day 5: Lower Body Day Two
Day 6: Upper Body Day Two
Day 7: Off/”Core”/Conditioning

3 Days a Week Program

Week 1,3, and five

Day 1: Lower Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Upper Body Day One
Day 4: Off/”Core”/Conditioning
Day 5: Lower Body Day Two
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning

Weeks 2, 4, and 6

Day 1: Upper Body Day Two
Day 2: Off/”Core”/Conditioning
Day 3: Lower Body Day Two
Day 4: Off/”Core”/Conditioning
Day 5: Upper Body Day One
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning

2 Days a Week Program

For this routine, an optimal set up would be a couple days between each other. If you can’t do so and are on a really tight schedule that is fine, that’s why it’s for two days a week.

Weeks 1, 3, and 5

Day 1: Upper Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day One
Day 5: Off/”Core”/Conditioning
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning

Day 1: Upper Body Day Two
Day 2: Off/”Core”/Conditioning
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Off/”Core”/Conditioning
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning

That concludes the 1-2–4 training program. As mentioned you can perform this program for six weeks, then even do another cycle to see some extra gains once you adapt to it. If you do this right it’s harder than it looks.

If you missed the videos, here they are…

Day One

https://www.youtube.com/watch?v=6Yqgl7gU6Qk

Day Two

http://www.youtube.com/watch?v=yBUx7jJvCCk

Day Three

http://www.youtube.com/watch?v=A8wN4FJCaI0

Day Four

http://www.youtube.com/watch?v=HB2pR5SWt_Q

https://www.youtube.com/watch?v=HB2pR5SWt_Q

For more information about this training program, click here for the introduction and day one. You can also see the complete video above. Very quickly I will remind you that in the 1-2-3-4 training program you will..

1. Perform one exercise, then rest and repeat until all your sets are completed.
2. Perform a superset (two exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
3. Perform a tri-set (three exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
4. Perform a giant set (four exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.

Day Four: Upper Body (Chest, Vertical Pulling/Back)

A1) Plyometric Push Ups: Chest (Explosive)

Exercise substitutions: Any explosive or speed horizontal push. (Med ball pushes, speed bench, ballistic bench press etc.) 

Sets: 5
Reps: 3-5
Rest between sets: 90 seconds

Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.

B1) Incline Barbell Bench Press: Chest (Strength/Hypertrophy)

Exercise substitutions: High or low inclined dumbbell, barbell, or smith machine bench press) 

Sets: 4
Reps: 6-8
Rest between sets: none go right into B2)

B2) Lat Pulldown: Lats (Strength/Hypertrophy)

Exercise substitutions: Any vertical pulling variation (Chin ups, pull ups, lat pulldowns etc.)

Sets: 4
Reps: 8-10
Rest between sets: 120 seconds

Perform the two “B” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “C” exercises.

C1) Flat Dumbbell Pec Fly’s: Chest (Isolation)

 Exercise substitutions: Dumbbell or cable chest fly variations etc. (Any horizontal adduction movement)

Sets: 3
Reps: 12-15
Rest between sets: None right into C2)

C2) Shoulder External Rotation with cables: Shoulder cuff (external rotators)

 Exercise substitutions: Cable or dumbbell shoulder external rotation exercises etc.

Sets: 3
Reps: 12/side
Rest between sets: None right into C2)

C3) Problem area or lat stretch

Sets: 3
Timed set: 60 seconds/side
Rest between sets: 90 seconds

Perform the three “C” exercises above in succession. Rest 90 seconds and repeat until your sets are completed. Then move onto the “D” exercises.

D1-D4) Push up/pullover repeat

D1) Push ups: Weighted if needed (30 seconds)

D2) Dumbbell pullovers: (10 reps)

D3) Push ups to down dog: (30 seconds)

D4) Dumbbell pullovers: (10 reps)

Ground rules

• Perform the recommended amount of time/reps for each exercise.
• Take minimal to no rest between each.
• Rest 60 seconds after all 4 exercises are completed.
• Repeat 1-2 more rounds.

If you want or need a specific warm up, feel free to do this. It is shown quickly in the video above as well…

Self massage (5 minutes)

In general, roll each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.

1. Foam Roll Upper Back/Thoracic spine: Or Problem Area #1

2. Foam Roll Lats: Or Problem Area #2

3. Lacrosse Ball Pecs: Or Problem Area #3

Ultra fast warm up (5 minutes) 

1. Side lying windmill x7 reps/side

2. Extended or regular front plank to push back x7 reps

3. Band pull aparts x7 reps

Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing and getting into the “working sets”.

For example let’s use the seated dumbbell overhead press. Let’s also say you have 4 sets of 8 reps assigned. Start with light dumbbells, then grab heavier ones each set. Once you progress to a weight that is challenging for 6 reps, this would count as your first set. Then you would have three more at that weight according to the above protocol.

• If you missed day one go here
• If you missed day two go here
• If you missed day three go here!

Thanks for reading and watching!

http://www.youtube.com/watch?v=A8wN4FJCaI0

For more information about this program, click here for the introduction and day one. While were on the subject here is day two, and here is day four. 

Very quickly I will remind you that in the 1-2-3-4 training program you will..

1. Perform one exercise, then rest and repeat until all your sets are completed.
2. Perform a superset (two exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
3. Perform a tri-set (three exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
4. Perform a giant set (four exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.

Day Three: Leg Day (Quadriceps, Hamstrings, Core)

A1) Barbell back squats: Lower Body Strength

Exercise substitutions: Any bilateral squat variation (Box squats, front squats, etc.)

Sets: 5
Reps: 5
Rest between sets: 90 seconds

Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.

B1) Front Loaded (Rear Leg Elevated) Split Squats: Glutes, Quads & Hamstrings (Strength)

Exercise substitutions: Any stationary single leg lower body exercise. (Split squats, single leg squats, etc.)

Sets: 4
Reps: 6-8/side
Rest between sets: none go right into B2)

B2) Side Plank: Core (Anti lateral flexion)

Exercise substitutions: Any anti lateral flexion exercises. (Side plank variations, off set farmers walks, etc.)

Sets: 4
Reps:  30 seconds/side
Rest between sets: 120-180 seconds

Perform the “B” exercises above with 120-180 seconds rest between sets. Repeat until your sets are completed, then move onto the “C” exercises.

C1) Dumbbell Walking Lunges: Quadriceps, glutes, hamstrings, adductors. (Hypertrophy)

Exercise substitutions: Any single leg dynamic, transfer, or “moving” movement. (Any walking, reverse, etc. lunge variations, stair climbing etc.)

Sets: 3
Reps: 10-12/leg
Rest time: none right into C2)

C2) Slow Plate Pushes: Quadriceps (Hypertrophy/Endurance)

Exercise substitutions: Any knee or quadriceps dominant movement. (Sled or tire drag variations, leg extensions, etc.)

Sets: 3
Reps: 40-60 yards
Rest time: None right into C3)

C3) Lower Body Stretch Of Problem Area

Exercise substitutions: Any standing calf raise variation (dumbbell, barbell, machine)

Sets: 3
Reps: 60 second hold/side
Rest time: 120 seconds

Perform the three  “C” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “D” exercises.

(D1-D4)

*Choose between doing one, two, or all three exercises to finish off day one.

*D1) Seated Calf Raises: (Soleous) (1 minute)

*D2) Anterior tibilais: Cable toe pulls (left side 1 minute)

*D3) Anterior tibialis: Cable toe pulls (right side 1 minute)

*D4) Ab dolly rollouts (1 minute)

Exercise substitutions: Any anti-extension exercise. Front planks, stability ball roll-outs etc. Look at this article under the anti extension category for more info.

*Optional: Choose between doing none, one, two, three or four of the “D” exercises above.

• Perform the above exercises in a row with minimal rest in between exercises.
• Complete as many reps as possible in one minute. That’s as fast as you can while keeping good technique and staying under control.
• Then rest 60 seconds and repeat one to two more times. Once you have finished, you’re done with lower body day two.

If you want or need a specific warm up, feel free to do this. It is shown quickly at the end of the video as well…

Self Massage (5 minutes)

In general, perform each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.

1. Glutes/Hip rotators: Or Problem Area #1

2. Hamstrings: Or Problem Area #2

3. Hip Flexors/Quadriceps: Or Problem Area #3

4. Adductors: Or Problem Area #4

5. Thoracic spine: Or Problem Area #5

Ultra fast Warm Up (5 minutes)

Lying alternating knee hugs x10/side

Leg lowering w/band x10/side

Three way lunge x7/side

 Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing getting into the “working sets”.

For example let’s use the barbell back squat. Let’s also say you have 4 sets of 5 reps assigned. Start with an empty bar, then add on weight slowly each set. Once you progress to a weight that is challenging for 5 reps, this would count as your first set. Then you would have three more at that weight.

That’s it! If this article gets at least 400 views I will share day four. If not I am going to hold off and put the focus on some other articles!

If you missed it, here is day one, and day two of the program!