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
3×8 – 75% 1RM – rest 2 minutes 30 seconds
Add 2.5-5 pounds to the 1RM% every week to the 3×8 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)
Dumbbell Bulgarian Split Squats
1×8 (8 per leg) – 60% 1RM – rest 1 minute 30 seconds
1×5 (5 per leg) – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Dumbbell Bulgarian Split Squats 3×8 (8 per leg) – 75% 1RM – rest 2 minutes 30 seconds
Accessories Compound
Incline Cable Fly Supination – 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
Hollow Body Hold ISO Metric Hold – 3×45 sec- 1 minute – rest 1 minute 53 seconds
Lying Flat Bench One Arm Dumbbell Tricep Extension Neutral 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.
40 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
1×5 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Two Arm Seated Cable Machine High Row Pronation 3×8 – 75% 1RM – rest 2 minutes 30 seconds
Accessories Compound
Dumbbell Single Leg Romanian Deadlift 3×10 (10 per leg) – add weight to this exercise, sometimes more weight will help as a counterweight for your balance than ultra-lightweight
Superset
Back Extension or GHD Hand Assisted 3×15 – rest 1 minute 53 seconds
One 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 – assist your working leg with the other non-working leg.
D Day 4 – Daily Stretches
Daily Stretches – Follow this Video!
E Day 5 – Push
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
1×5 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Flat Dumbbell Bench Press Pronation 3×8 – 75% 1RM – rest 2 minutes 30 seconds
Accessories Compound
TRX Skater Lunge 3×10 (10 per leg)
Superset
Flutter and Scissor Kick Tutorial 3×30 – rest 1 minute 53 seconds – two kicks equals one rep
One Leg Calf Raises 3×10 (10 per leg) – rest 1 minute 53 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
1×5 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Two Leg Dumbbell Romanian Deadlifts 3×8 – 75% 1RM – rest 2 minutes 30 seconds
Accessories Compound
TRX Row 3×10
Superset
Seated Dumbbell Overhead Press 3×10 – rest 1 minute 53 seconds
Cable Machine Two Arm Curls Wide 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.
20 minutes of either Swimming, Biking, or Elliptical.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!