ABOUT THE CROSSLIFTR PROGRAM
this program I designed to reflect a similar style of which I train, which is a mixture of Bodybuilding and Strength training, Metabolic conditioning (Metcon) and Aerobic/Endurance training. This Plan is ideal for anyone that trains at a conventional gym but looking to switch things up and looking to expand their training. I have written the CrossLIFTR Program to reflect how I believe everyone should train, with minimal use of resistance machines and a lot more emphasis on free weights (Dumbbell/Barbell) exercises, focusing on utilising Time under tension (TUT/TEMPO) during bodybuilding training and creating conditioning workouts that would really test and help improve your overall fitness level.
The Aim of this 10week Program is to help you build lean muscle mass (Hypertrophy training), improve on your aerobic and endurance capacity with Metabolic conditioning and help build overall Strength with some low Volume Strength Training.
The Training Timetable requires Minimum 5 days of training and 2 day’s rest.
Please Note the program is a PDF and Excel File
IDEAL EQUIPMENT NEEDED: Rower or Bike or a Treadmill, DB, Barbell, although most movements and exercises are free weights a cable machine would be ideal but can be substituted.
THE PROGRAM INCLUDES;
TEST WEEK : Testing your 1Rep Max on a few Lifts, Max effort of certain movements, Aerobic/Endurance and Lactate Test WEEK 1, 6, 10
PHASE 1: STRENGTH TRAINING WEEK 2 & 3: You will be doing a strength training phase, Aim is to focus on Testing and building strength so we will keep the reps low, reduce volume and focus on main compound movements and some accessory work.
PHASE 2: HYPERTHROPHY (LEAN MUSCLE BUILDING): WEEK 4 & 5: You will now move on to a Hypertrophy (muscle building) phase. High volume, focusing on tempo/TUT and a lot of super sets, triple sets and Drop sets.
PHASE 3: BODYBUILDING /FUNCTIONAL TRAINING / METABOLIC CONDITIONING WODS: WEEK 7/8/9: A Mixture of Bodybuilding, Metcon and functional Training
EMAIL SUPPORT AND WEEKLY CHECK INS
YOUTUBE VIDEO DEMOS
ADAPTATIONS AND ALTERNATIVES: I will personally Change or adapt workouts for you if there are things you cant do on the plan, so if your gym doesn’t have certain equipments or you cant do certain exercises i will change it for you.
(SEE THIRD PHOTO FOR SAMPLE WORKOUT)
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