12 sets total per workout 3-5 days per week – Prepare your body through a full-body program to gain energy and burn calories. Build the Bedrock!
Main Lift – Progression Scheme
3×12 – 70% 1RM – rest 2 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×12 set.
Weekly Split – Weeks 1-4
A Day 1 – Push
B Day 2 – Aerobic Cardio
C Day 3 – Pull
D Day 4 – Daily Stretches and Rest Day
E Day 5 – Push
F Day 6 – Pull
G Day 7 – Daily Stretches and Rest Day
A Day 1 – Push
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Main Lift
Warm Up
Walking Lunges 1×30 (15 per leg)
Bulgarian Split Squats
1×12 (12 per leg) – 45% 1RM – rest 45 seconds
1×8 – (8 per leg) – 60% 1RM – rest 1 minute 30 seconds
Working Sets
Dumbbell Bulgarian Split Squats 3×12 (12 per leg) – 70% 1RM – rest 2 minutes
Accessories Compound
Assisted Push-Ups – 3×10 – you can make push-ups more challenging by elevating your feet, adding weight on your back, or progressing from your knees to your feet. Try to do a rep or two on your feet then finish the set on your knees.
Superset
Plank Two Arm – 3×30-45 second hold – rest 1 minute 53 seconds
Cable Machine Two Arm Pushdowns Pronation 3×15 – rest 1 minute 30 seconds
Low Impact Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
15 minutes of either Swimming, Biking, or Elliptical.
B Day 2 – Aerobic Cardio
Low Impact Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
30 minutes of either Swimming, Biking, or Elliptical.
C Day 3 – Pull
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Shoulder Taps 2×30
Main Lift
Warm Up
Two Arm Seated Cable Machine High Row Pronation
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 65% 1RM – rest 1 minute 30 seconds
Working Sets
Two Arm Seated Cable Machine High Row Pronation 3×12 – 70% 1RM – rest 2 minutes
Accessories Compound
Machine Two Leg Hamstring Curl Feet Pointed Straight 3×10
Superset
Y Plank 3×30-45 second hold – rest 1 minute 45 seconds
Two Leg Tibial Raises 3×15 – 1/1/2 – rest 1 minute 30 seconds – follow the tempo for each rep and have the front of feet off a plate for more range of motion
D Day 4 – Daily Stretches
Daily Stretches – Follow this Video!
E Day 5 – Push
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Shoulder Taps 2×30
Main Lift
Warm Up
Flat Dumbbell Bench Press Pronation
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 65% 1RM – rest 1 minute 30 seconds
Working Sets
Flat Dumbbell Bench Press Pronation 3×12 – 70% 1RM – rest 2 minutes
Accessories Compound
Leg Extension Feet Straight 3×10
Superset
Lying Leg Lifts 3×12 – rest 1 minute 45 seconds
Two Leg Calf Raises 3×21 – 1/2/2 – rest 1 minute 30 seconds – slow tempo and flex your calfs hard, do these off a plate for extra range of motion
F Day 6 – Pull
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Main Lift
Warm Up
Two Leg Dumbbell Romanian Deadlifts
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 65% 1RM – rest 1 minute 30 seconds
Working Sets
Two Leg Dumbbell Romanian Deadlifts 3×12 – 70% 1RM – rest 2 minutes
Accessories Compound
Two Arm Standing Cable Machine Lateral Row Neutral 3×10
Superset
Standing Dumbbell Lateral Raise Pronation 3×12 – rest 1 minute 45 seconds
Cable Machine Two Arm Curls Close Grip Supination 3×15 – rest 1 minute 30 seconds
Low Impact Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
15 minutes of either Swimming, Biking, or Elliptical.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!