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
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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.
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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
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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
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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.
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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
"When you seek it, you cannot find it.” — Zen riddle

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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).
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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.
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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
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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!
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Wed Jun 17, 2020 12:01 am

Full-Body Workout Format and Sample Day #3

This is the most recent sequence of exercises for the above mentioned client.

40's, excellent shape, wants to target the chest, core, cardio, surfing performance.

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

We have slightly reduced the dynamic warm-up and added an additional core exercise.

Each exercise/warm-up is repeated for three to four weeks, then a new version is swapped in, e.g. towel push-up with fly at top for three weeks, then lateral push-ups for three-four weeks.

Dynamic Warm-Up - 8-12 sets of very light exercise

In our workout we did:

Broomstick Twists x 10 each side
and
Ba Gua Tea Exercise x 8 each side
and
Capoeira Ginga x 8 each side
and
High Knees x 10 each side
2-3 rounds


Workout - 2-3 sets of 7 movements: Upper Body Push, Upper Body Pull, Ab, Oblique, Lower Body Push, Lower Body Pull, Upper Back Stabilizer

In our workout we did:

Extra Warm-Up - 10 push-ups, 5 lunges either leg

Lunge with Back Foot Elevated x 12-15 each side x 3 sets
and
Lateral Push-Up [start with hands close, reach left hand out to a wide push-up, back to start, reach right hand out to a wide push-up] x 25 x 3 sets
and
Band Resisted Crunch + Leg Raise x 20 x 3 sets

Total Gym Row with Thoracic Rounding at Extension, Thoracic Arch at Flexion x 15-20 x 3 sets
and
Dragon Kicks [plank, drive right knee to hip height, abduct the leg, lower the hips, raise the hips, return to start, switch] x 7-8 each side x 3 sets
and
Pigeon Pose x 20-30 seconds each side x 2 sets

Band External Rotation x 10-15 x 2 sets
and
Nordic Ham Curl w/ Stability Ball Assistance x 10 x 2 sets


Stretching 5 minutes

Corner Pec Stretch, Doorknob Lat Stretch w/ Foot Rotation, Overhead Lat Stretch, Kneeling Quad, 3-Position Hamstring Stretch

----

Note: although this is all new exercises from the last workout I shared, today again he commented that it was a perfect workout! He also got back from a big surf trip over the weekend (large, long, nice waves) and was happy with his surf performance.
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Thu Jul 23, 2020 8:35 pm

Full-Body Workout

Dynamic Warm-Up x 10 minutes

Medicine Ball Close-Grip Push-Ups x 15
and
Push-Ups x 15
and
Flutter Kicks x 45 seconds
and
Toe Touch Crunches x 45 seconds
and
Bicycle Crunches x 45 seconds
3 rounds

Close-Grip Band Rows x 15-20
and
Overhand Grip Band Rows x 15-20
and
Box 1-Leg Squats x 15 each
and
Dumbbell 1-Leg Deadlifts x 10 each
3 rounds

Band External Rotation x 10-20
1-2 rounds

Yoga Cooldown x 5-10 minutes
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Re: Workout Programs

Post by Bram » Thu Jul 23, 2020 8:37 pm

Full-Body Workout

Dynamic Warm-Up x 10 minutes

Close-Grip Push-Ups x 15
and
Push-Ups x 15
and
Flutter Kicks x 45 seconds
and
Toe Touch Crunches x 45 seconds
and
Bicycle Crunches x 45 seconds
2 rounds

Chin-Ups x Max Reps
and
Vertical Leap x 45 seconds
and
Band Row x 15-20 reps
and
Jump Switch Lunges x 10-15 each
2 rounds

Band Reverse Fly x 15-20
and
Bodyweight Hamstring Curls x 10-20
2 rounds

Dumbbell Side Lying External Rotation x 10-20
and
Dumbbell Deadlift x 10-20
2 rounds

Stretch 10 minutes

Band External Rotation x 10-20
1-2 rounds

Yoga Cooldown x 5-10 minutes
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Re: Workout Programs

Post by Bram » Mon Jul 27, 2020 7:29 pm

Testing out a new template today with a group of five people, worked well! I had four of them do the upper body pull, one of them do the legs.

In retrospect, forming three teams of 1-2 people each doing a different one of the three workouts would have been better. We had some congestion on the pull-up bar which burned time.

Day 1: Upper Pull

Pre-Stretches ~ 5 minutes
Warm-Up Sets ~5 minutes

Brick One x 15 minutes

Pull-Ups
and
Abs
* if you make it through three rounds, switch to chin-ups and a different ab exercise (ab exercise #1 was a leg raise w/ crunch, #2 was a wide-leg v-up)

Brick Two x 15 minutes

Rows - Elbows in
and
Rows - Elbows Up
and
Obliques

Brick Three x 15 minutes

Biceps - Palms Up
and
Biceps - Palms Neutral or Palms Down
and
Obliques

Post-Stretches ~5 minutes

Note: this could also be done with 20 minute bricks instead.

Day 2: Upper Push

Pre-Stretches ~ 5 minutes
Warm-Up Sets ~5 minutes

Brick One x 15 minutes

Push-Ups
and
Abs
* if you make it through three rounds, switch to a different push-up (e.g. hands elevated push-ups) and a different ab exercise (ab exercise #1 was a leg raise w/ crunch, #2 was a wide-leg v-up)

Brick Two x 15 minutes

Shoulder Press
and
Shoulder Raise
and
Obliques

Brick Three x 15 minutes

Triceps - Elbows by Side
and
Triceps - Elbows at Shoulder Height
and
Obliques

Post-Stretches ~5 minutes

Day 3: Lower Body

Pre-Stretches ~ 5 minutes
Warm-Up Sets ~5 minutes

Squats
and
Calves
3 rounds

Lunges
and
Shins
3 rounds

Abductors
and
Adductors
2 rounds

Hamstrings x 3 sets
and
Leg Extensions x 2 sets

Lower Back x 3 sets
and
VMO x 2 sets (after your second set of lower back, stretch your calves and glutes on your rest period)

Post-Stretches ~5 minutes
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Re: Workout Programs

Post by Bram » Sat Sep 05, 2020 5:58 am

This was a one-off full-body workout:

Warm-Up: Elliptical and stretch

Chin-Ups AMRAP x 2 sets
and
Jump Switch Lunges 15 each x 2 sets

Wall Sit x 90 seconds x 2 sets
and
TRX Rows x 20 x 2 sets

Band Resisted Crunches x 20 x 2 sets
and
Power Band Side Bends x 15 x 2 sets

Close-Grip Medicine Ball Push-Ups x 15 x 2 sets
and
Stability Ball Hamstring Curls x 15 x 2 sets

Medicine Ball Push-Ups X AMRAP x 45 seconds
and
DB 1-Leg Deadlift x 10 each x 2 sets

Band Reverse Flies x 1 set

DB Side Lying External Rotation x 1 set

Cool-down: Stretch
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Re: Workout Programs

Post by Bram » Tue Sep 08, 2020 2:48 am

A few days ago, in my training journal, I laid out a template for full-body work.

Today I used it to craft a new program for a client. It seems like a good blend of structure and variety.

To give some context for this client, he has a history of lower back and shoulder issues...so we try to be very mindful of his lumbar, pelvic, and scapular alignment...plus adding extra movements and stabilizers for those areas.

He also enjoys training hip abduction/adduction, so that went into his accessories as well.

Main Exercises - Three sets each

Pick one exercise from each category.

You can choose two-for-one's to target their interests. This guy likes core, so we chose renegade rows for his upper pull - emphasizing more core work.

Upper Push
Lower Push
Core
Upper Pull
Lower Pull

Accessories - Three sets each

Pick three each workout from the following list, knocking out all nine over a week (3 workouts): rear delts, external rotation, rear delts, external rotation, oblique, glute bridges, adductor, abductor, vmo

Today's session:

Upper Push - Fingertip Push-ups, drop set to Normal Push-Ups x AMRAP
and
Lower Push - Bulgarian Split Squats x 15 each leg

Core - V-Up x 15
and
Upper Pull - Dumbbell Renegade Row x 6-8 each arm

Lower Pull - Stability Ball Hamstring Curls x 15-20

Accessories: Glute Bridges, External Rotation, Band TKE's

Day 2:

Lower Push - Bulgarian Split Squats x 15 each leg
and
Upper Pull - Medicine Ball Slams x 20

Core - V-Up x 15
and
Upper Push - Fingertip Push-ups, drop set to Normal Push-Ups x AMRAP

Lower Pull - Band Good Mornings

Accessories: Hip Abduction, Hip Adduction, Reverse Flies

Day 3:

Lower Push - Stationary Lunges x 15 each leg
and
Upper Push - Push-Ups x 20

Core - Alternating Leg Raise x 15 each

Upper Pull -Band Rows x 20

Lower Pull - Stability Ball Hamstring Curls x 15-20

Accessories: Band Side Bends, Reverse Flies, External Shoulder Rotation
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Wed Sep 16, 2020 12:10 am

Two-Day Program

Day 1

Warm-Up x 5-10 each: 1-arm circles back, 1-arm circles forwards, hip circles, neck circles, standing twists, standing over/under chest flys, squats, lunges, push-ups

1A) Band Reverse Flys x 20 reps max
And
1B) Chest Press x 20 reps max
2 rounds

2A) Band Rows x 20 reps max
And
2B) Dumbbell Split-Squats x 15 reps max each legs
2 rounds

3A) Band Pushdowns x 20 reps max
And
3B) Dumbbell Curls x 20 reps max
2 rounds

4A) Lying Floor Sliding Hamstring Curls x 20 reps max
And
4B) Push-Ups x 20 reps max
2 rounds

5A) Dumbbell Deadlifts x 20 reps max
And
5B) Band External Rotation x 20 reps max
2 rounds

Day 2

Same Warm-Up, but add a chest stretch for 3-5 breaths at the end

1A) Chin-Ups x Max Reps
And
1B) Dumbbell Split-Squats x 15 reps max each legs
2 rounds

2A) Chest Press x 20 reps max
And
2B) Band Rows x 20 reps max
2 rounds

3A) Band Pushdowns x 20 reps max
And
3B) Dumbbell Curls x 20 reps max
2 rounds

4A) Band Reverse Flys x 20 reps max
And
4B) Lying Floor Sliding Hamstring Curls x 20 reps max
2 rounds

5A) Band External Rotation x 20 reps max
And
5B) Dumbbell Deadlifts x 20 reps max
2 rounds

Stretch or Yoga - target hip flexors, quads, glutes, hamstrings, chest, lats, biceps, triceps....3-5 deep breaths each pose, repeat 2-4x on any pose, if needed
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Wed Sep 16, 2020 5:36 pm

Full-Body Workout

Another version of the last one I shared, this for a guy who wants to emphasize chest and core, along with elevate his heart-rate.

General Form Cues

* hips tucked on hamstrings, hips neutral on rest
* low back slightly arched on low back, neutral on rest
* shoulders down and chest open

Warm-Up x 5-10 each: arm circles backwards, arm circles forwards, hip circles, neck circles, standing twists, standing over/under chest flys, leg swings side, leg swings front, shin raise/calf raise, lunges, push-ups

1A) Band Chest Press x 20 reps max
And
1B) Band Reverse Flys x 20 reps max
2 rounds

2A) Treadmill Sled Sprints aka “Deadmill’s” x 45 seconds
And
2B) Close-Grip Push-Ups x 15, no rest, Wide-Grip Push-Ups x 15
2 rounds

3A) BOSU Sit-Up w/Band x 20 reps max
And
3B) BOSU 1-Leg Plank w/Hip Flexion and Abduction x 30 seconds each side
2 rounds

4A) Band Row from Squat x 20 reps max
And
4B) Stability Ball Hamstring Curl x 20 reps max
2 rounds

5A) Dumbbell Side Lying External Rotation x 20 reps max
And
5B) Dumbbell 1-Leg Deadlifts x 10 reps max
2 rounds

Stretch Chest, Lats, Quads, Glutes, Hamstrings
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Sun Sep 27, 2020 7:12 pm

Had a slight change in how I organize workouts.

I added the principle of balance, meaning that if I have someone do one biceps exercise, they do one triceps exercise. Two biceps, then two triceps, etc.

In today’s workout, there are three upper pull and three upper push, abs and obliques, three lower pull and three lower push.

Dynamic Warm-Up (5-10 of each, each direction)

Ankle Circles, Knee Circles, Hip Circles, Lateral Leg Swings, Forwards Leg Swings

Wrist Circles, Elbow Circles, Shoulder Circles, 1-Arm Arm Circles, Standing Twist

Workout

Squats x 2 sets
And
Rows x 2 sets

Lunges x 2 sets
And
Biceps Curls x 2 sets

Glute Bridge x 2 sets
And
Mid-Traps x 2 sets

Leg Raises x 2 sets
And
Chest Press x 2 sets

Woodchopper’s x 2 sets
And
Triceps x 2 sets

Hamstring Curls x 2 sets
And
Shoulder External Rotation x 2 sets

Deadlifts x 2 sets
And
Band Terminal Knee Extensions x 2 sets

Stretch

Quads, Hamstrings, Glutes, Hip Flexors, Chest, Lats, Biceps, Triceps

Note: this client has a history of back, knee, and shoulder injuries, hence the inclusion of VMO, external rotators, and glute work. Cheers!
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Mon Oct 26, 2020 8:54 pm

Full-Body Workout

1A) Jump Squats x 45 seconds
1B) DB Walking Lunges x 15 each
1C) Nordic Ham Curls x 10
1D) DB 1-Leg Deadlifts x 10 each
2 rounds

2A) Push-Ups x Max Reps
2B) DB Bent-Over Rows x 15
2C) Band Pushdown x 20
2D) Band Curl x 20
2 rounds

3A) Flutter Kicks x 45 seconds
3B) Legs Up Toe Touches x 45 seconds
3C) Bicycle Crunches x 45 seconds
3D) Side Plank Hold w/ Leg Lift x 12 each
2 rounds, stretch hip flexors between rounds

4A) Band Reverse Fly x 20
4B) Band Side Walk x 20 each
2 rounds

5) Band External Rotation x 15-20 each x 2 rounds

Yoga: down dog, runner’s lunge to twist, down dog, pigeon, child’s pose, kneeling quad
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Sat Nov 07, 2020 1:46 am

Day 1 — Upper Push

Band Chest Press x AMRAP
And
Band Fly x 15
And
Push-Ups x 15
3 rounds

Band Shoulder Press x 15
And
Band Lateral Raise x 15
And
Band Front Raise x 15
2 rounds

Band Pushdown x AMRAP
And
Band Leaning Overhead Extension x 15
2 rounds

Band Side Bend x 15
And
Band Crunch x 25
2 rounds

Band External Rotation — Elbow by Side x 15
2 rounds

Day 2 — Upper Pull

Chin-Ups x AMRAP x 4 sets
And
Leg Raise w/ Hip Raise x 15-20 x 4 sets

Bodyweight Rows x AMRAP x 3 sets
And
Band Woodchopper’s x 15 each x 3 sets

Band Curls x AMRAP x 3 sets
And
Band Reverse Flies x 3 sets

Day 3 — Lower

Band Squats x 2 sets
And
2-Feet Up, 1-Foot Down Calf Raise x 15 each x 2 sets

Step-Ups x 15 each x 2 sets

Band Side Walk x 20 each x 2 sets

Hamstring Walk-Out’s x AMRAP x 2 sets
And
Bodyweight Leg Extensions x 2 sets

Band Good Mornings x 2 sets
And
Band Terminal Knee Extensions x 2 sets
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Sat Nov 14, 2020 12:43 am

Full-Body Workout

Quick note — this is a guy I haven’t trained in 8 months....we scaled it to where he’s at today.

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

Band Overhead Squats x 10
And
Alt. Runner’s Lunge x 10 each
And
1-Leg Hip Circles Out x 7/In x 7
2 rounds

Stretch Calves

Prayer Squat to Jumping w/ Feet Together x 45 seconds x 2 sets
And
Band Internal Rotation - Elbow by Side x 15-20 each x 2 sets
Note: this guy has a history of posterior shoulder pain....if someone has that, I always start them with two sets of this....if they don’t, I avoid it.

Walking Lunges x 8-10 each x 2 sets
And
Push-Ups x 20 x 2 sets

Flutter Kicks x 45 seconds x 2 sets
And
Crunches x 45 seconds x 2 sets
And
Power Band Rotations x 2 sets

Bodyweight Rows x 15 x 2 sets
And
Hamstring Walk-Out’s x 5-8 x 2 sets

Power Band Good Mornings x 12-15 x 2 sets
And
Power Band Reverse Fly x 15-20 x 2 sets

Band External Rotation - Elbow by Side x 15-20 each x 2 sets

Yoga 7.5 minutes
"When you seek it, you cannot find it.” — Zen riddle

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Re: Workout Programs

Post by Bram » Sat Nov 21, 2020 6:31 pm

Two-Day Split

Day 1: Upper Push + Core
Day 2: Upper Pull + Legs


A quick note...these workouts were applied with the athlete in mind. Legs wore out quicker on this leg day, so skewed the session, as it progressed, towards more upper volume.

This template was repeated adjusting to various individuals....for example, another person did chest presses to failure, then 15 flies, then 15 push-ups. The goal was to fulfill the horizontal push category (or ab, or etc.) at an appropriate challenge for each person.


Day 1: Upper Push + Core

Dynamic Warm-Up x 10 minutes

Push-Ups x AMRAP x 3 sets
And
Leg Raises x AMRAP x 3 sets

Band Shoulder Raise x AMRAP with 3 seconds up, 3 seconds down tempo x 3 sets
And
Band Windmill x 15 each x 3 sets

Band Push-Downs x 2 sets
And
Band Overhead Triceps Extensions x 2 sets
And
Bicycle Crunches x AMRAP x 2 sets

Band Internal Rotation - Elbow by Side x 15-20 x 2 sets

Band External Rotation - Elbow by Side x 15-20 x 2 sets

Yoga x 10 minutes


Day 2: Upper Pull + Legs

Dynamic Warm-Up x 10 minutes

Jump Squats x 45 seconds x 3 sets
And
Band Rows x 15-20 x 3 sets

Walking Lunges x 10-15 each leg x 2 sets
And
Chin-Ups x AMRAP x 2 sets

Hamstring Walk-Outs x AMRAP x 2 sets
And
Band Curls w/ 3-up, 3-down tempo x 4 sets

Band Good Mornings x 12-20 x 2 sets
And
Band Reverse Flies x 15-20 x 3 sets

Yoga x 10 minutes
"When you seek it, you cannot find it.” — Zen riddle

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