Workout Programs

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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.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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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
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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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
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: Workout Programs

Post by Bram » Wed Oct 23, 2019 6:32 pm

2 Day Split, about an hour of workout time.

Day 1 - Upper Body Pull and Legs

Warm-up with a a few light sets of increasing weight until you are ready to go.

Then perform 2 sets of 5-20 working reps per set, or up to a 90 second hold if doing isometrics (e.g. wall sit).

On hamstring- knee flexion, hamstring - hip extension and glute extensions, make sure the lower back stays flat. On rows and reverse flies, smoothly bring the shoulder blades down and back as you pull. On everything else keep a strong, tall, open posture.

----

Chin-Ups or Lat Pulldowns
and
2-Leg Press Variation (e.g. squats or leg press)

Rows
and
1-Leg Press Variation (e.g. lunges)

Biceps
and
Calf Raises

Glute Abduction
and
Glute Extension

Hamstring - Knee Flexion (e.g. lying hamstring curls)
and
Reverse Flys

Hamstring - Hip Extension (e.g. deadlifts)
and
VMO

Day 2 - Upper Body Push and Core

Warm-up with a a few light sets of increasing weight until you are ready to go.

Then perform 2-3 sets of 5-20 working reps per set, or up to a 90 second hold per set if doing isometrics (e.g. l-sit).

On abs, make sure the lower back stays flat. On TVA, make sure the lower back stays neutral. On everything else keep a strong, tall, open posture.

----

Optional (if you have posterior shoulder pain): Internal Rotation - Elbow by Side

Chest Press (e.g. push-ups)
and
Abs

Shoulder Press or Raise
and
Obliques

Triceps
and
TVA

External Rotation - Elbow by Side
Last edited by Bram on Wed Oct 23, 2019 6:40 pm, edited 1 time in total.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: Workout Programs

Post by Bram » Wed Oct 23, 2019 6:36 pm

Upper Body and Core

Warm-up with a a few light sets of increasing weight until you are ready to go.

Then perform 5-20 working reps per set, or up to a 90 second hold if doing isometrics (e.g. l-sit).

On abs, make sure the lower back stays flat. On rows and reverse flies, smoothly bring the shoulder blades down and back as you pull. On everything else keep a strong, tall, open posture.

Chin-Ups or Lat Pull-Downs x 2-3 sets
and
Abs x 2-3 sets

Chest Press or Push-Ups x 2-3 sets
and
Obliques x 2-3 sets

Rows x 2-3 sets
and
Shoulders x 2 sets

Biceps x 2 sets
and
Triceps x 2 sets

Reverse Flies x 1-2 sets

External Rotation - Elbow by Side x 1-2 sets
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: Workout Programs

Post by Bram » Thu Jan 09, 2020 11:55 pm

This is a 3-day a week routine for a client in good shape in his 40's.

Day 1 - Full-Body

Dynamic Warm-Up

Running in place x 15-20 seconds
and
Jumping Jacks x 10-15
3 rounds

Bodyweight Squats x 10-15
and
Spider-Man Crawl x 10 each side
and
Outer Hip Circles x 10 each side
3 rounds


Circuit:

Stretch calves, hip flexors, and biceps before starting.

Then do some ascending low-rep jumps until ready to start and some easy medicine ball slams with ascending weight.

1-Leg Box Jumps x 10 each x 2 sets, Depth Jump to Box Jump x 10 x 2 sets
and
Overhead Medicine Ball Slams x 15 x 2 sets, Endless Rope (can do more overhead slams if lacking this equipment) x 45 seconds x 2 sets
and
Crunch with Knee Raise x 30 x 2 sets; Bicycle Crunch x 30 each side x 2 sets
and
Med Ball Chest Pass x 15 x 4 sets
and
Lying Super-Man x 60 seconds x 4 sets [contract mid/low traps, externally rotate feet and tuck pelvis under]

Stretch Upper, Lower, and Core

Day 2 - Lower Body + Upper Body Pull

Warm-up with ascending weight on lat pulldowns until ready for chin-ups. Warm-up with bodyweight and ascending weight for goblet squats.

Chin-Ups x Max Reps
and
Goblet Squat x 15-20 reps [neutral low back]
4 rounds, Rest 60-90 seconds between rounds

DB Bent-Over Row x 15 reps [contract mid/low traps as dumbbells near chest, neutral low back]
and
DB Reverse Lunge x 12 reps each side [neutral low back]
4 rounds, Rest 60-90 seconds between rounds

DB Curls x 12-15 reps [neutral low back]
and
Stability Ball Hamstring Curls x 12-20 reps [posterior pelvic tilt]
4 rounds, Rest briefly between rounds

Band or Cable Reverse Fly x 12-20 reps [contract mid/low traps as hands reach sides, neutral low back]
and
45 Degree Low Back Extension x 12-20 reps [neutral low back]
4 rounds, Rest briefly between rounds

Stretch lats, hip flexors, biceps, quads, groin, hamstrings, glutes [all stretches keep a neutral lower back]

Day 3 - Upper Body Push + Core

Incoming. Will be chest, shoulders, calves, abs, obliques, triceps, external rotation, and internal rotation (he has a posterior shoulder injury so this addition of int. rotation will be specific to him).
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: Workout Programs

Post by Bram » Sat May 02, 2020 4:45 pm

2-Day a Week Program

This is the format I've been using for my home clients, just scale the difficulty level and volume to your ability and time limits. For an hour, with warm-up and cool-down, they usually do 1 set of the joint mobility, and 2 sets of all the listed exercises.

I've found that your average trainee can manage 24 sets in an hour. If done for 2 sets per exercise, both these workouts include 24 sets, plus about 5 minutes of mobility at the beginning and 5 minutes at the end.

Day 1 - Lower

Joint Mobility Warm-Up - focus on good posture and use gentle movements

x 10 each way: ankles, knees, hips, standing rotation, leg swing front, leg swing side, butt kicks

x 5 each way: head up/down, head rotate left/right, head lean left/right

Workout - lumbar neutral, core tight, keep knees tracking toes

Squat (e.g., banded box squat)
and
Calf Raise (e.g. 1-leg calf raise)
2-4 rounds

Glute Bridge (e.g., isometric glute bridge with alternating leg extension)
and
Hip Flexor (e.g. kneeling hip flexor stretch)
x 2-4 rounds

Lunge (e.g. Bulgarian split-squat)
and
Shin Raise (e.g. leaning against wall shin raise)
2-4 rounds

Hamstring Curl (e.g. glute-ham raise)
and
Quadriceps Stretch (e.g. kneeling quad stretch)
2-4 rounds

Lower Back Extension (e.g. banded good morning)
and
Glute External Rotation Stretch (e.g., standing pigeon)
2-4 rounds

Stabilize A - lumbar neutral, core tight, keep knees tracking toes

4-Way Hip Stability

Abduction (e.g. band side walk)
Adduction (e.g. side lying inner thigh lift)
Hip Flexion (e.g. standing front leg raise)
Hip Extension (e.g. bird dog)
2-4 rounds

Stabilize B - lumbar neutral, core tight, keep knees tracking toes

VMO Variation (e.g. band terminal knee extension)
2-4 sets each side

Note: an older gentleman I put through this program (late 70's), with a knee replacement, said that after a few weeks of doing this routine he stopped wearing his brace. Awesome!

Stretch/Yoga

Calves, Shins, Glute External Rotation, Hip Flexors, Quadriceps, Groin, Hamstrings


Day 2 - Upper

Joint Mobility Warm-Up - focus on good posture and use gentle movements

x 10 each way: wrists, elbows, shoulder blade circles, hips, standing twist, arm circles

x 5 each way: head up/down, head rotate left/right, head lean left/right

Main Workout - bring the shoulder blades smoothly down and back, core tight

Horizontal Press (e.g., push-up)
and
Vertical Pull or Horizontal Pull (e.g. pull-up or bodyweight row....some people lack the ability to do vertical pulls, so I just double up on the rows)
2-4 rounds

Vertical Press, Shoulder Raise, or Horizontal Press (e.g. shoulder press, lateral shoulder raise, or push-up with hands on bench...based on shoulder health)
and
Horizontal Pull (e.g. 1-arm bodyweight row)
2-4 rounds

Arms - keep the shoulder blades neutral, core tight

Biceps (e.g. dumbbell curl)
and
Triceps (e.g. dumbbell skull-crusher)
2-4 rounds

Core - keep the core tight

Abs (e.g. lying leg raise)
and
Obliques (e.g., standing band woodchopper)
2-4 rounds

Stabilize A - bring the shoulder blades smoothly down and back, core tight

Mid-Traps (e.g. band reverse fly)
and
Chest Stretch
2-4 rounds

Stabilize B - bring the shoulder blades smoothly down and back, core tight

External Rotation - Elbow by Side
2-4 sets each side

Stretch/Yoga

Wrists, Forearms, Biceps, Triceps, Lats, Chest, Hip Flexors, Glutes External Rotation, Abs
Last edited by Bram on Sat May 16, 2020 2:38 am, edited 1 time in total.
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: Workout Programs

Post by Bram » Wed May 06, 2020 9:00 pm

Worked with a new person today, a fit 40 year old surfer.

His priorities were circuit training, core, and mobility. As we started training I noticed that he had a tendency towards rounding his thoracic and lumbar spine, so we focused on making sure to lift the chest and tighten the abs/glutes. On anything involving the shoulders (rows, burpees, reverse flies), we had him also draw his shoulders smoothly down and back.

Lastly, I made sure that on all jumping exercises he landed as soft as possible/land like a ninja.

----

Dynamic Warm-Up 10 minutes

Running in place, jumping jacks, squat with overhead reach lunge to thoracic rotation, standing 1-leg hip circles

Circuit 1

Burpees x 15
and
DB Reverse Lunge x 12 each leg
and
Assisted Pull-Ups x 20
and
V-Ups x 25
and
Kneeling Hip Flexor Stretch
2 rounds

Circuit 2

DB Push-Press x 15
and
Jump Squats x 15
and
DB Renegade Row x 10 each
and
Lying Hip External Rotator Stretch
2 rounds

Circuit 3

DB 1-Leg Deadlift x 10 each
and
Band Reverse Fly x 20
2 rounds

Yoga 10 minutes - holding each pose for 3 breaths

Standing Overhead Reach - to side - to back - forward fold
Warrior 1 - Warrior 2 - Reclined Warrior - Lunge to Forward Reach (my yoga terms could use work)
Triangle L/R - Forward Fold
Pigeon
Child's Pose Center/L/R
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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Bram
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Re: Workout Programs

Post by Bram » Sat May 16, 2020 2:02 pm

Full-Body Workout Format and Sample Day #2

This is a template I used recently to design a 60 minute workout for a client in excellent shape in their mid-40's.

His goals are cardio/strength, working the chest, lots of core, and surfing performance.

My goals are to correct for his tendency towards lumbar arching and thoracic rounding.

Dynamic Warm-Up - 12 sets of very light exercise

In our workout we did:

Running in Place x 15-20 seconds
and
Jumping Jacks x 10-15
3 rounds

Bodyweight Squats x 10-15
and
Straight-Arm Plank to Lunge to Thoracic Rotation x 5 each side
and
Standing 1-Leg Hip Circles: Outside x 7 each side, Inside x 7 each side
2 rounds


Workout - 3 sets of 5 movements: Upper Body Push, Upper Body Pull, Ab or Oblique, Lower Body Push, Lower Body Pull

In our workout we did:

Extra Warm-Up - 10 push-ups, calf stretch, 5 seconds easy pace on the deadmill

Deadmill Sprints [turn the treadmill off, lean forwards and push like you're moving a sled]
Set 1: Moderate Pace x 45 seconds
Sets 2 + 3: Moderate x 30 seconds + High x 15 seconds
and
Towel Push-Up w/ Fly at Top x 15 x 3 sets
and
Kneeling Hip Flexor Stretch x 30 seconds each side x 3 sets

BOSU Sit-Up w/ Band [maximal upper and lower ab contraction at top of each rep] x 20 x 3 sets
and
DB Renegade Row [2-3 seconds up, 2-3 seconds down; focus was on keeping the hips level, especially the right hip] 15's x 10 each side x 3 sets

Dumbbell 1-Leg Deadlift 12lbs x 10 each x 3 sets


Corrective - 3 sets of something for the individual (this could be glutes, knee stability, posture, etc.)

In our workout we did:

Band Reverse Fly x 15 x 3 sets (alternated with the 1-leg deadlifts)

Yoga 5 minutes

----

Note: he said this was a perfect workout! Stoked, that is the goal!
"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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