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« on: January 27, 2011, 05:37:02 pm »
ZGIN, thanks a lot for your insight that really helps. How does this sample 'template' of a program look? I'm going to start doing it this coming Monday.
My schedule is going to look like this one, how does it look?
Week 1:
Monday: Day 1A LOWER
Tuesday: Rest
Wednesday: Day 1B UPPER
Thursday: Rest
Friday: Day 2A LOWER
Saturday: Rest
Sunday: Rest
Week 2:
Monday: Day 2B UPPER
Tuesday: Rest
Wednesday: Day 3A LOWER
Thursday: Rest
Friday: Day 3B UPPER
Week 3: Repeat from week 1 trying to progress weights on every exercises for the desired set/rep schemes.
DAY 1A LOWER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Pogo Jumps 3x10
Short sprints baseline to baseline(there and back) x 3
- SQUAT: 45 lb. BAR @ 4x5, work up to a (130lbs or less to start with) same-weight per set 4x10, 60 seconds rest in between sets or full recovery
- UNILATERAL: Bulgarian split squats 3 x 10 each leg, 60 seconds rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Explosive Pushups 3 x 15
- CORE
- STRETCH
DAY 1B UPPER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Buttkick Jumps 3 x 10
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to (135 lbs to start with)same weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x (25 rep 12 rep rule)
- S1: DB ONE ARM ROW: 3x10 each arm(25 rep 12 rep rule)
- S1-rest = 2min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets
- OPTIONAL: Single Leg Glute Bridge 3x 10
Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 2A LOWER: Moderate Volume Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets
- UNILATERAL: 2x8 each leg, 2 minutes rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: dips 3 x 12
- CORE
- STRETCH
DAY 2B UPPER: Moderate Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- DB BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set(130lbs or less to start with) 2-3x8, 2min rest in between sets
- WEIGHTED CHINUPS: warmup sets, work up to a same-weight per set 2-3x8, 2min rest in between sets
- S1: TRICEP PUSHDOWN 3 x 10 (25 rep/12 rep rule)
- S1: DB CURL OR EZ-BAR CURL: 4x10 (25 rep/12 rep rule)
- S1-rest = 2min after a set of triceps and a set of biceps
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 3A LOWER: Strength Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- EXPERIENCED LIFTERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a 1x5, full recovery between workup sets
- BEGINNERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a same weight per set 4x5, non max 5RM, 3 minutes rest in between sets
- UNILATERAL: 2x5 each leg, full recovery between workup sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
DAY 3B UPPER: Strength day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a 1x5, full recovery between workup sets
- WEIGHTED PULLUPS: warmup sets, work up to a 1x5, full recovery between workup sets
- S1: DB BENCH PRESS warmup sets, work up to a 1x5, non-max but heavy
- S1: DB ONE ARM ROW: warmup sets, work up to a 1x5, non-max but heavy
- S1-rest = 2-3min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
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