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
3×10 – 72.5% 1RM – rest 2 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×10 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
Warm Up
Walking Lunges 1×30 (15 per leg)
Dumbbell Bulgarian Split Squats
1×8 – (8 per leg) – 60% 1RM – rest 1 minute 30 seconds
1×4 – (4 per leg) – 65% 1RM – rest 1 minute 30 seconds
Working Sets
Dumbbell Bulgarian Split Squats 3×10 (10 per leg) – 72.5% 1RM – rest 2 minutes
Accessories Compound
Assisted Bodyweight Dips – 3×10 – you can do dips off a bench, use a band, or a machine for assistance depending on your equipment available. Slowly increase the difficulty of the dip and lessen your assistance as you become stronger.
Superset
Sit Ups – 3×15- rest 1 minute 53 seconds
Cable Machine One Arm Pushdowns 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.
20 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 3×10 – 72.5% 1RM -rest 2 minutes
Accessories Compound
Single Leg Romanian Deadlift Bodyweight 3×10 (10 per leg)
Superset
Y Plank 3×40-55 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 3×10 – 72.5% 1RM -rest 2 minutes
Accessories Compound
Lying Hip Thrusts One Leg Shin Vertical as possible with the majority of your weight in the heel 3×15 (15 per leg)
Superset
Flutter and Scissor Kick Tutorial 3×20 – rest 1 minute 45 seconds – two kicks equals one rep
One Leg Balance 3×1 minute per leg – rest 1 minute 30 seconds
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 3×10 – 72.5% 1RM – rest 2 minutes
Accessories Compound
One Arm Flat Bench Dumbell Row Pronation 3×10
Superset
Seated Dumbbell Overhead Press 3×12 – rest 1 minute 45 seconds
Seated Incline Bench Dumbbell Curls Neutral into 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.
20 minutes of either Swimming, Biking, or Elliptical.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!