Category: Training Programs

It was awesome to see how many local gym enthusiasts and friends performed my twelve week body composition training program. This inspired me to put out a a full video series with voice-over, along with a documented description of my recent training for you as well.

If you want to see some strength and body composition improvements, give the system below a shot. If you have any questions at all comment below, however I do explain more in the videos as well.

Lower Body Day One

A1) Vertical tuck jumps

Week 1: (3×3) Week 2: (5×3) Week 3: (3×5) Week 4: (5×5)
Rest time between sets: 30 seconds

B1) Front squats

Week 1: (3×5) Week 2: (5×5) Week 3: (3×3) Week 4: (5×3)
Rest time between sets: 120-150 seconds

C1) Two position paused front squats

Weeks 1 and 2: Two position eccentric paused front squats (pause once at the bottom, and another at your sticking point)
Weeks 3 and 4: Two position concentric paused front squats (pause once at the bottom, and another at your sticking point)

Week 1: (3×3) Week 2: (3×4) Week 3: (5×3) Week 4: (6×3)
Rest time between sets: 90-120 seconds

D1) Single leg RDL with barbell

Week 1: (2×10/side) Week 2: (3×10/side) Week 3: (2×8/side) Week 4: (3×8/side)

D2) Standing calf raises

Week 1: (2×12-15) Week 2: (3×12-15) Week 3: (4×12-15) Week 4: (5×12-15)

D3) Core: Hanging leg raises or knee drives

Week 1: (2 x failure) Week 2: (3 x failure) Week 3: (4 x failure) Week 4: (1 x failure)

Go through all the “D” exercises with no rest. Then rest 90 seconds after each round is completed.

Upper Body Day One

A) Overhead barbell press

Week 1: (3×4) Week 2: (3×5) Week 3: (3×6) Week 4: (3×7)
Rest time between sets: 120-150 seconds

B1) Lat pulldowns

(3×8-10) Progressively add weight each week you are able. Once you can get 3 sets of 8 move up the weight. Then do not increase again until you can perform 3×8.
Rest time: None, right into B2)

B2) Push ups (with added ROM and resistance)

Week 1: (3×8) Week 2: (4×8) Week 3: (3×6) Week 4: (4×6)
Rest time: 90 seconds, then back into B1)

C1) Suspended chest fly’s

Week 1: (2×6-8) Week 2: (3×6-8) Week 3: (2×8-10) Week 4: (4×8-10)
Rest time: None, right into C2.

C2) Lying dumbbell triceps extensions

Week 1: (3×6-8) Week 2: (3×6-8) Week 3: (3×8-10) Week 4: (3×8-10)
Rest time: 90 seconds, then back into C1.

D1) Plate grip shrugs

(3×8 w/2 second hold at peak contraction of each rep) Progressively add weight each week you are able. Once you can get 3 sets of 8 move up the weight. Then do not increase again until you can perform 3×8.
Rest time between sets: 60 seconds

I also did about 10-20 handstand push ups throughout the day as well.

Lower Body Day Two:

A) One Step Vertical Jumps

Week 1-5: (3×3-5)
Rest time between sets: 30 seconds

B) Hang Power Clean or Hand Power Snatch

Week 1: (3×5) Week 2: (5×3) Week 3: (3×5) Week 4: (5×3)
Rest time between sets: 120 seconds

C) Deadlift

Week 1: (1×5) Week 2: (1×3) Week 3: (1×3) Week 4: (1×3)
Rest time between warm up sets: As needed

D1) KB swings

Week 1: (3×15) Week 2: (2×20) Week 3: (2×25) Week 4: (2×30)
Rest time between sets: 45-60 seconds

D2) Seated calf raises

Week 1: (2×15) Week 2: (2×20) Week 3: (3×15) Week 4: (3×20)
Rest time between sets: None, right into D2.

E) Ab wheel rollouts (8-12)

Rest time between sets: 45 seconds

Upper Body Day Two:

A1) Z Press

(3×8/side) Progressively add weight each week you are able. Once you can get 3 sets of 8 move up the weight. Then do not increase again until you can perform 3×8.
Rest time between sets: 120 seconds

B1) Chin ups

(3×8) Try to get one more rep each week, on at least one set, each week.
Rest time between sets: None, right into B2.

B2) Slight incline dumbbell bench press

Week 1: (3×4) Week 2: (3×5) Week 3: (3×6) Week 4: (3×7)
Rest time between sets: 90-120 seconds

C1) Landmine lateral raises

(3×8) Try to add one more rep, each set, each week.
Rest time between sets: None, right into C2.

C2) Bent over dumbbell row

(3×5 w/4 second hold at peak contraction of each rep)
Rest time between sets: 60-90 seconds.

D1) Inclined dumbbell biceps curls

(3×6) Rest time between sets: 60-90 seconds.

Progressively add weight each week you are able. Once you can get 3 sets of 6 move up the weight. Then do not increase again until you can perform 3×8.

Day Five: Total Body Power:

A1) Suspended reverse flys x 12
A2) Heidens x 5/side
A3) Explosive push ups x 5-10
A4) MB slams x 10
A5) Farmers Walks x 40 yards

Week 1: 3 rounds (30 seconds rest between exercises) Week 2: 4 rounds (30 seconds rest between exercises) Week 3: 3 rounds (minimal to no rest between exercises) Week 4: 4 rounds (Minimal to no rest between exercises) With each week rest 90-120 seconds after each circuit is completed, and then repeat for the prescribed number of rounds.

If you liked this post, please like it, share, or subscribe. Also, don’t forget to check out my YouTube channel here if you haven’t done so already. You can also leave a response below, or comment on my Facebook page here, with any questions or concerns you have regarding this piece. 

In this article you will learn…

• This is a challenging and demanding body transformation program that can get you stronger and leaner over the next 12 weeks.
• This program can be used to check and confirm you’re not just going through the motions. It asks you to progress in at least some way each week, as long as you are able to keep form intact.
• If you start this routine, execute it properly and finish it to its entirety, the end result will be worth it.
• If you want to take this program to the gym with you:  Download the pdf here.   Download the word document here.

Being around a lot of commercial gym activity, I have detected many crucial behaviors that greatly delay or block the development of those who work out regularly. Omitting exercise technique, which is usually the most problematic of them all, three other complications are listed below.

1. Most people don’t train nearly as hard as they think they do.
2. A larger number of individuals implement the same program and apply the same methods over and over again. Even when they think they are “switching it up”.
3. Some trainees experiment too much and don’t allow programs enough time to do what they are intended.

Consequently so, the goals of this program are straightforward.

1. To get you stronger and leaner over the next twelve weeks.
2. To improve on and perform the big basic exercises through a variety of parameters.
3. To execute something different than what you are used too, amplifying your calendar with exhilarating training methods.

Here are some things you may notice, if you carry out this plan of action with full adherence and effort.

• You will be “forced” to improve and progress every week, apart from the active deload.
• You will be asked to change the resistance, use a different amount of rest time, or hold positions a bit longer etc. from the beginning to the end of this program.
• You will see benefits while on this training cycle, but may see even more while executing your next one, or when you go back to your “regular” style of training.

The Training Structure

First and foremost, you will be aggressive and work extremely hard for six weeks. After that, you will perform an active de-load on week seven, where you will spot things like a decrease in training volume, and an increase in the rest time. This will give your mind and body a “break” from the arduous work you just finished. Lastly, you will get back at it for five more weeks of vigorous exertion.

Important Notes

• All of the sets listed below are your working sets. The warm up sets you use to build up to your working weight do not count.
• I left out percentages in this program. For that reason, make sure you are adding resistance when it says to do so, and diligently following the set, rep, and rest time criteria for each week.
• Keep track and log how much weight etc. you use during each training session. Use a journal and stop watch, or even your phone if necessary. Don’t trust your memory with this program.

One More Thing

Standardize the reps as much as you possibly can. By this I mean perform each session in such a way that the conditions are consistent each week. For example, don’t perform front squats through a full range of motion the first week, then with partial range of motion the second week, unless it’s directed. Don’t follow the rest time, reps, or sets I have prescribed one week, then ignore them the next. Stick to the framework and keep the exercise technique as consistent as possible.

*Throughout this session perform full range of motion, strict chin-ups. If you cannot do them, get assistance from a band or a partner. Avoid pull-down and assisted pull up machines if possible.

Reps:

Weeks 1-6: Females: 15-25/Males: 25-35
Week 7: Females 5-10/Males 15-20
Weeks 8-12: Females: 20-30/Males: 30-40

Sets: You can execute these wherever you choose. Just make certain you complete the number of reps instructed above by the end of this session. If you can perform 10 strict chin ups or more in a single set, add enough resistance to where 6-8 reps would be your max instead.

A1) Lying hamstring curls w/special technique

Special technique:

• Perform 5 full reps.

• Then execute 5 bottom-half partial reps.

• Next do 5 top-half partial reps.

• To finish, perform an isometric hold for 5 seconds with the hamstrings at full contraction.

Sets: 3
Reps: 5 full/5 bottom-half/5 top-half/5 sec isometric hold
Rest between sets: 60 seconds

Complete all sets of A before moving onto B. 

B1) Paused front squats

Week 1: 3×6 (120 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 4×6 (120 seconds rest between sets) -Use same weight as week 1.
Week 3: 5×6 (120 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 3×3 (150 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 4×3 (150 seconds rest between sets) – Use same weight as week 4.
Week 6: 5×3 (150 seconds rest between sets) – Use same weight as week 4 and 5.

Week 7: 2×12 (180 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”. Do not pause at the bottom this week.

Week 8: 3×6 (120 seconds rest between sets) -Use more weight than week 1.
Week 9: 4×6 (120 seconds rest between sets) -Use same weight as week 8.
Week 10: 5×6 (120 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 2×3 (150 seconds rest between sets) -Perform with more weight than week 4.
Week 12: 3×3 (150 seconds rest between sets) -Perform with same weight as week 11.

C1) Romanian deadlifts (you can use straps with these if wanted)

Week 1: 3×10 (75 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 3×12 (75 seconds rest between sets) -Use same weight as week 1.
Week 3: 3×15 (75 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 3×10 (75 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 3×12 (75 seconds rest between sets) -Use same weight as week 4.
Week 6: 3×15 (75 seconds rest between sets) -Use same weight as week 4 and 5.

Week 7: 2×12 (120 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”.

Week 8: 3×10 (75 seconds rest between sets) -Use more weight than week 1.
Week 9: 3×12 (75 seconds rest between sets) -Use same weight as week 8.
Week 10: 3×15 (75seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 2×10 (75 seconds rest between sets) -Perform with more weight than week 4.
Week 12: 3×10 (75 seconds rest between sets) -Perform with same weight as week 11.

D1) Standing calf raises

Week 1: 3×12-15 (60 seconds rest between sets) Establish a working weight.
Week 2: 4×12-15 (60 seconds rest between sets) Use same weight as week 1.
Week 3: 3×12-15 (45 seconds rest between sets) Use same weight as week 1.
Week 4: 4×12-15 (45 seconds rest between sets) Use same weight as week 1.
Week 5: 3×12-15 (30 seconds rest between sets) Use same weight as week 1.
Week 6: 4×12-15 (30 seconds rest between sets) Use same weight as week 1.

Week 7: 2×12 (90 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”.

Week 8: 3×12-15 (60 seconds rest between sets) -Use more weight than week 1.
Week 9: 3×12-15 (60 seconds rest between sets) -Use same weight as week 8.
Week 10: 3×12-15 (45 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 2×12-15 (45 seconds rest between sets) -Perform with more weight than week 4.
Week 12: 3×12-15 (30 seconds rest between sets) -Perform with same weight as week 11.

D2) Ab dolly rollouts from the knees

Sets: 3
Reps: 8-15
Rest time between sets: 45 seconds

UPPER BODY ONE

A1) Head supported dumbbell rear deltoid raises w/special technique

Special technique:

• Perform the reps listed below with full range of motion.
• Add 10 more bottom-half partial reps to each set.

Week 1: 3×15 (45 seconds rest between sets) Establish a working weight.
Week 2: 3×20 (45 seconds rest between sets) Use same weight as week 1.
Week 3: 3×25 (45 seconds rest between sets) Use same weight as week 1.
Week 4: 3×10 (60 seconds rest between sets) Increase resistance above the previous weeks.
Week 5: 3×12 (60 seconds rest between sets) Use same weight as week 5.
Week 6: 3×15 (60 seconds rest between sets) Use same weight as week 6.

Week 7: 2×12 (90 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”.

Week 8: 3×20 (45 seconds rest between sets) Use more weight than week 1.
Week 9: 3×25 (45 seconds rest between sets) Use same weight as week 8.
Week 10: 3×30 (45 seconds rest between sets) Use same weight as week 8 and 9.
Week 11: 3×10 (60 seconds rest between sets) Increase the resistance above what you used week 4.
Week 12: 3×12 (60 seconds rest between sets) Use same weight as week 11.

B1) Push Press with 4 second eccentric

Week 1: 3×6 (120 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 4×6 (120 seconds rest between sets) -Use same weight as week 1.
Week 3: 5×6 (120 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 3×3 (150 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 4×3 (150 seconds rest between sets) – Use same weight as week 4.
Week 6: 5×3 (150 seconds rest between sets) – Use same weight as week 4 and 5.

Week 7: 2×8: (180 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”. Do not use a slow 4 second eccentric this week, instead lower down with a count of 1-2 seconds.

Week 8: 3×6 (120 seconds rest between sets) -Use more weight than week 1.
Week 9: 4×6 (120 seconds rest between sets) -Use same weight as week 8.
Week 10: 5×6 (120 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 3×3 (150 seconds rest between sets) -Perform with more weight than week 4.
Week 12: 4×3 (150 seconds rest between sets) – Use same weight as week 11.

C1) 1 arm dumbbell row

Special technique:

• Hold for 2 seconds at full contraction of each rep
• Hold for 5 seconds at full contraction on the last rep of each set.

Sets: 3
Reps: 8 per side
Rest: 30 seconds then perform C2)

C2) Triceps pushdowns

Sets: 3
Reps: 8
Rest: 75 seconds then back to C1)

Perform 1 set of C1) rest 30 seconds, then perform one set of C2) and rest 75 seconds. Repeat this until all of your sets are completed.

D1) Front side raises (50 reps total)

Sets: Ideally 1-2 (or as many as it takes you)
Reps: 25 front raises/25 side raises

• Perform one front raise, then one side raise. Repeat this until you get to 50 reps total or 25 reps of each using minimal to no rest.
• Use controlled momentum as needed to finish the reps.

LOWER BODY TWO

A1) One step vertical jumps

Sets: 3
Reps: 6 (alternate the lead foot)
Rest between sets: 30 seconds

B1) Trap bar deadlift

Week 1: 1×5 (180-210 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 1×6 (180-210 seconds rest between sets) -Use same weight as week 1.
Week 3: 1×7 (180-210 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 1×5 (180-210 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 1×6 (180-210 seconds rest between sets) – Use same weight as week 4.
Week 6: 1×7 (180-210 seconds rest between sets) – Use same weight as week 4 and 5.

Week 7: 2×10  (210 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”. If you have straps, use them this week.

Week 8: 1×5 (180-210 seconds rest between sets) -Use more weight than week 1.
Week 9: 1×6 (180-210 seconds rest between sets) -Use same weight as week 8.
Week 10: 1×7 (180-210 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 1×5 (180-210 seconds rest between sets) -Perform with more weight than week 4.
Week 12: 1×6 (180-210 seconds rest between sets) – Use same weight as week 11.

C1) Walking goblet lunges (with 4 second eccentric)

Week 1: 3×6 per leg (90 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 3×8 per leg (90 seconds rest between sets) -Use same weight as week 1.
Week 3: 3×10 per leg (90 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 3×6 per leg (90 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 3×8 per leg (90 seconds rest between sets) – Use same weight as week 4.
Week 6: 3×10  per leg (90 seconds rest between sets) – Use same weight as week 4 and 5.

Week 7: 2×6 per leg (120 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”. Do not use a slow 4 second eccentric this week, instead lower down with a count of 1-2 seconds.

Week 8: 3×6 per leg (90 seconds rest between sets) -Use more weight than week 1.
Week 9: 3×8 per leg (90 seconds rest between sets) -Use same weight as week 8.
Week 10: 3×10 per leg (90 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 3×6 per leg (90 seconds rest between sets) -Perform with more weight than week 4.
Week 12: 3×8 per leg (90 seconds rest between sets) – Use same weight as week 11.

D1) Leg extensions

Week 1: 3×10 (60 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 3×12 (60 seconds rest between sets) -Use same weight as week 1.
Week 3: 3×15 (60 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 3×10 (60 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 3×12 (60 seconds rest between sets) – Use same weight as week 4.
Week 6: 3×15 (60 seconds rest between sets) – Use same weight as week 4 and 5.

Week 7: 2×12 (90 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”.

Week 8: 3×10 (60 seconds rest between sets) -Use more weight than week 1.
Week 9: 3×12 (60 seconds rest between sets) -Use same weight as week 8.
Week 10: 3×15 (60 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 3×10 (60 seconds rest between sets) -Perform with more weight than week 4.
Week 12: 3×12 (60 seconds rest between sets) – Use same weight as week 11.

E1) Seated calf raises

Sets: 3
Reps: 12-15
Rest between sets: None, go right into E2).

E2) Hanging leg raises

Sets: 3
Reps: 5-15 or as many as your body allows
Rest between sets: 45 seconds then back into E1).

Perform one set of E1) then with minimal to no rest perform one set of E2). From here, rest 45 seconds and repeat until all sets are completed.

UPPER BODY TWO

A1) Plyometric push ups

Sets: 3
Reps: 3-5
Rest time between sets: 30 seconds

B1) Incline dumbbell bench press

Week 1: 3×8 (120 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 4×8 (120 seconds rest between sets) -Use same weight as week 1.
Week 3: 5×8 (120 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 3×5 (150 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 4×5 (150 seconds rest between sets) – Use same weight as week 4.
Week 6: 5×5 (150 seconds rest between sets) – Use same weight as week 4 and 5.

Week 7: 2×12 (180 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”.

Week 8: 3×8 (120 seconds rest between sets) -Use more weight than week 1.
Week 9: 4×8 (120 seconds rest between sets) -Use same weight as week 8.
Week 10: 5×8 (120 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 3×5 (150 seconds rest between sets) -Perform with more weight than week 4..
Week 12: 4×5 (150 seconds rest between sets) – Use same weight as week 11.

C1) Wide Grip Flat barbell bench Press with 4 second eccentric

Week 1: 3×4 (120 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 3×5 (120 seconds rest between sets) -Use same weight as week 1.
Week 3: 3×6 (120 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 3×4 (120 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 3×5 (120 seconds rest between sets) – Use same weight as week 4.
Week 6: 3×6 (120 seconds rest between sets) – Use same weight as week 4 and 5.

Week 7: 2×4 (150 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”. Do not use a slow 4 second eccentric this week, instead lower down with a count of 1-2 seconds.

Week 8: 3×4 (120 seconds rest between sets) -Use more weight than week 4
Week 9: 3×5 (120 seconds rest between sets) -Use same weight as week 8.
Week 10: 3×6 (120 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 3×4 (120 seconds rest between sets) -Perform with more weight than week 8.
Week 12: 3×5 (120 seconds rest between sets) – Use same weight as week 11.

D1) Hammer strength row

Week 1: 3×6 (90 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving 1-2 reps “in the tank”.
Week 2: 3×8 (90 seconds rest between sets) -Use same weight as week 1.
Week 3: 3×10 (90 seconds rest between sets) -Use same weight as weeks 1 and 2.
Week 4: 3×6 (90 seconds rest between sets) -Perform with more weight than previous weeks.
Week 5: 3×8 (90 seconds rest between sets) – Use same weight as week 4.
Week 6: 3×10 (90 seconds rest between sets) – Use same weight as week 4 and 5.

Week 7: 2×12 (120 seconds rest between sets) -Choose a weight you can perform all sets and reps with leaving at least 2 reps “in the tank”.

Week 8: 3×6 (90 seconds rest between sets) -Use more weight than week 1.
Week 9: 3×8 (90 seconds rest between sets) -Use same weight as week 8.
Week 10: 3×10 (90 seconds rest between sets) -Use same weight as weeks 8 and 9.
Week 11: 3×6 (90 seconds rest between sets) -Perform with more weight than week 4
Week 12: 3×8 (90 seconds rest between sets) – Use same weight as week 11.

E1) Barbell biceps curls w/special technique

Special technique:

• Curl the barbell.
• Lower it down for a count of 3 seconds.
• On the last rep you lower down, hold the barbell at midpoint for 5 seconds.

Sets: 4
Reps: 6
Rest time between sets: 30 seconds then right into E2)

E2) Lying overhead rope triceps extensions w/special technique

Special technique:

• On the eccentric portion of the exercise, lower down for a count of 3 seconds.
• On the last rep of each set, hold at full contraction (elbows straight) for 5 seconds.

OPTIONAL CONDITIONING DAY

A1) 250 meters on concept rower (125 meters overhand/125 meters underhand)

A2) Alternating split squat jumps x20

A3) Push ups x10

A4) Farmers Walks x40 yards

A5) 20 Medicine ball slams

https://www.youtube.com/watch?v=JGKmo-cmq0Y&feature=youtu.be

Go through exercises A1-A5, in order, with the prescribed number of reps above, and parameters below.

Week 1: 1-2 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 2: 2-3 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 3: 3-4 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 4: 1-2 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 5: 2-3 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 6: 3-4 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.

Week 7: 1-2 rounds (120 seconds rest after each round) -30 seconds rest between exercises.

Week 8: 1-2 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 9: 2-3 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 10: 3-4 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 11: 1-2 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.
Week 12: 2-3 rounds (90 seconds rest after each round) -Minimal to no rest between exercises.

Some Training Schedule Options

Option #1

Day One: Lower Body 1 (Quads, hamstrings, calves, core, chin ups)
Day Two: Off
Day Three: Upper Body 1 (Shoulder’s, back, triceps)
Day Four: Off
Day Five: Lower Body 2 (Quads, hamstrings, claves, core, traps)
Day Six: Upper Body 2 (Chest, back, biceps, triceps)
Day Seven: *Optional day

Option #2

Day One: Lower Body (Quads, hamstrings, calves, core, chin ups)
Day Two: Upper Body (Shoulder’s, back, triceps)
Day Three: Off
Day Four: Lower Body (Quads, hamstrings, claves, core)
Day Five: Off
Day Six: Upper Body (Chest, back, biceps, triceps)
Day Seven: *Optional day

Option #3

Day One: Lower Body (Quads, hamstrings, calves, core, chin ups)
Day Two: Upper Body (Shoulder’s, back, triceps)
Day Three: Off
Day Four: Lower Body (Quads, hamstrings, claves, core)
Day Five: Upper Body (Chest, back, biceps, triceps)
Day Six: Off
Day Seven: *Optional day

This program is for you if you have been “stuck” at the same fitness level for a while.  It propels you into a stretch of land with less restrictions, as you get under weights, sets, and reps, you might have otherwise thought weren’t within your power or capacity.

It’s really nice to execute something drastically different than you’re used to both physically and psychologically. If you train in a local or commercial health club, this program should fit your schedule nicely. Step out your comfort zone, give this a shot, and let me know how it goes. Feel free to take recognition and celebrate your new results a well.

Again, if you want to take this program to the gym with you: Download the word document here. Download the pdf version here.

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!