Workout Programs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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odin
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Re: Workout Programs

Post by odin » Wed Mar 13, 2019 9:56 am

This is a good thread! Thank you for sharing
Don't try too hard, don't not try too hard

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Bram
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Re: Workout Programs

Post by Bram » Thu Apr 11, 2019 3:44 pm

Thanks Odin! Hope you're doing well :)

----

This was an upper body workout I gave to a a guy yesterday, perhaps the hardest one I've ever designed. Please note that he performs external rotation work on a separate day: 2 sets elbow by side, 2 sets elbow on knee. The sheer volume of upper body stuff might be too gnarly if you're not keeping that area strong and healthy....

Chin-Ups
and
Decline Leg Raises
3-4 rounds

Push-Ups (can do knuckle if preferred)
and
BOSU Sit-Up with Resistance Band
3-4 rounds

T-Bar Rows
and
Leaning Overhead Rope Triceps Extensions
3-4 rounds

DB Curl to Overhead Press
and
Machine Reverse Fly
3-4 rounds

Couple notes - you can do any similar substitution you want (bench press for push-ups, lat pull-downs for chin-ups). By the time my client got to the t-bar row/triceps combo his arms were PUMPED.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Bram
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Re: Workout Programs

Post by Bram » Fri Jul 05, 2019 9:32 pm

Training Week for R - 45 year old male. This is his 14th week of training with me, week 9 was a total rest week.

He's made every single workout, except maybe one, besides the rest week where he just played golf or did some cardio.

Monday, Day 1: Lower

BB Wide Stance Squats 15RM x 4 sets
and
Seated Calf Raise 15RM x 3 sets

Wall-Sits x 1 minute x 2 sets
and
Leg Press Calf Raise 20RM x 3 sets

DB Bulgarian Split-Squats 15RM x 2 sets

Band Lateral Walk 20RM x 2 sets
and
Slider Lateral Lunge 15RM x 2 sets

Lying Hamstring Curls 12RM x 3 sets
and
Leg Extensions 12RM X 3 sets

BB Deadlift x 10-15 moderate reps x 3 sets
and
Band TKE x 20RM X 2 sets


Wednesday, Day 2: Upper

After warming up, start with a rough 5RM for Chin-Ups, then work up to a heavy 1RM chin-up (we did 4 sets, maxing at 35lbs x 1)
Alternate each attempt with....
Decline Leg Raise 20RM x 4 sets
and
BOSU Sit-Up w. Band Resistance 20RM x 4 sets

DB Bench (working towards a heavy set of 8) x 5 sets x 55's, 60's, 65's, 70's, 75's
and
BB Full-Contact Twist 5RM x 3 sets [3-5 seconds up, 3-5 seconds down]

Seated Hammer Rows 15RM x 4 sets
and (set 1 is after set 1 of rows, set 2 is after set 2 of rows, etc.)
Set 1 - Triple Drop Set of Lateral Raises
Set 2- Triple Drop set of Triceps Pushdowns
Set 3 - Triple Drop set of DB Curls

DB Side Lying External Rotation 20RM x 2 sets

DB Seated External Rotation 20RM x 2 sets


Friday, Day 3: Full-Body

Dynamic Warm-Up

Glute Bridge with Alt. Leg Extension - Light x 2 sets
and
Band Reverse Fly 25RM x 2 sets

Burpee with Push-Up [note: his hip mobility could be better, so we elevated his hands on a 6" plyo box] x 20 x 3 sets
and
Roundhouse Kicks to a Heavy Bag x 10 each x 3 sets

Jab + Cross to Heavy Bag x 10 each side x 3 sets
and
Punch-Out [square stance, alternate punches until goal achieved] x 40 punches x 3 sets
and
Mountain Climbers x 45 seconds x 3 sets

Med Ball Slam x 20 reps x 3 sets
and
Kettlebell Swing x 20 reps x 3 sets

Straight-Body Glute Bridge between two 18" Boxes x 15 reps [flex glutes at top] x 2 sets
and
Band Reverse Fly 20RM x 2 sets
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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Bram
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Re: Workout Programs

Post by Bram » Sat Aug 17, 2019 4:51 pm

I'm very excited to share this format with you....I think it's a great way to incorporate a lot of exercises in a balanced manner, with lots of wiggle room to cater to your individual preferences (power, bodybuilding, low-levels of fitness, higher-levels)

12 exercises, 2 sets each.

Upper

Overhead Pull (chin-up, lat pulldown)...OR if Overhead Pull has been done once that week, do an additional Row (so two row variations)
Chest (push-up, BB bench, DB bench, etc.)
Row (DB renegade row, seated cable row, bent-over row, t-bar row, 1-arm cable row, 1-arm DB row, standing row to chest, etc.)
Biceps (DB curl, cable curl, preacher curl, BB curl, BB reverse curl, etc.)
Triceps (pushdowns, skull-crushers, leaning overhead rope extensions, etc.)

Core

Abs (hanging leg raise, decline leg raise, sit-ups, planks, etc.)
Obliques (cable twist, side bend, anti-rotation with band, side plank, DB renegade row, etc.)

Lower

Quad Press (leg press, lunge, reverse lunge, Bulgarian split-squat, stability ball DB squat, etc.)
Calves (DB calf raise, 1-leg calf raise, seated calf raise...or if you want to focus on power, sled pushing)
Hamstrings (stability ball hamstring curl, lying hamstring curl, glute ham raise, etc.)
Lower Back (BB deadlift, DB deadlift, DB 1-leg deadlift, 45 degree lower back extension, good morning, etc.)
Rotator Cuff (elbow by side DB external rotation, cable external rotation, band external rotation....note if they had posterior shoulder pain - which is fairly rare - they would do internal rotation with the elbow by side)

Here's one person's version:

DB Stationary Lunges
DB Bench
Decline Leg Raises
2 rounds

Seated Cable Row
DB Calf Raise
2 rounds

Lat Pulldown
45 Degree Side Bend [5 second eccentric, 5 second concentric]
2 rounds

Triceps Pushdowns
DB Curls
Glute-Ham Raises
2 rounds

Band External Rotation - Elbow by Side
BB Deadlift
2 rounds
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

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