This Plan is designed ideally for a conventional gym, I have provided lots of alternatives and just like previous versions with minimal use of resistance machines and a lot more emphasis on free weights (Dumbbell/Barbell) exercises.Still focusing on utilising Time under tension (TUT/TEMPO) during bodybuilding sessions and more strength & conditioning style workouts that would really test and help improve your overall fitness level.
This time there is a lot more functional training, Barbell cycling/complexes as well as Explosive and Plyometric style training very similar to S&C workouts.The Aim of the 10week Program is to follow on from the last 3 Programs and ramp up the training, your body should be primed by now for whatever is to come but the goal remains the same which is to help you Get Stronger, build lean muscle mass, improve mobility and improve your aerobic and endurance capacity.
There is now a Nutrition guide which you may use to help structure and map out your own nutrition to aid in achieving your fitness goal. My aim with the Ebook is to provide the tools and knowledge in a very simple and easy to follow guide and then hopefully this will enable you to draw up a plan that works for YOU.
The Training Timetable requires Minimum 5 days of training and 2 day’s rest, feel free to scale down to 4 days if needed or add an extra day, However the One day a week rest is a MUST.
Please Note the Training program is a PDF File, however it can also be provided on an Excel File which you can request once purchased.
TRAINING CONTENT
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.
TEST WEEK 1 & 10 Testing your 1Rep Max on a few Lifts, Max effort of certain movements, Aerobic/Endurance and Lactate Test.
STRENGTH TRAINING You will be doing strength training throughout the 10 weeks, Aim is to focus on building strength with low volume training, focusing mainly on compound movements and accessory work.
HYPERTROPHY (MUSCLE BUILDING) Hypertrophy (muscle building) Training Throughout the program = High volume, Tempo/TUT training and a lot of super sets, triple sets and Drop sets.
FULL BODY TRAINING This is new to the plan and you will be doing a few Full body bodybuilding workouts throughout the 10 weeks.
STRENGTH & CONDITIONING (SPEED, EXPLOSIVENESS, POWER, PLYO) This is a new addition to the plan, and a nice intro into the world of S&C style training which is very conventional gym friendly and will start on the second half of the program.
ACTIVE RECOVERY A new edition to the plan includes active recovery, the purpose of active recovery is to add a moderate intensity aerobic exercise after a few days of heavy lifting. You can also perform these on rest days. These workouts are great to help the body recover and reduce lactic acid build up, helps improve blood flow to joints and muscles and alleviate fatigue.
MOBILITY In my opinion One of the key essentials for weight training especially more so as a CrossLIFTR as we are putting out bodies through not only heavy weight training but a lot of conditioning work so our joints and muscles need to be mobile to avoid injuries. Great mobility also helps improve on our major lifts (squats, deadlifts... etc.)
NUTRITION FUNDAMENTALS GUIDE: This guide is to help you understand the basics of Nutrition and how you can structure it to help achieve your goals.
YOUTUBE VIDEO DEMO ON ALL EXERCISES
EMAIL SUPPORT
ADAPTATIONS AND ALTERNATIVES I can help 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.
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SAMPLE WORKOUT
DAY 31 |
ALL THE CONDITIONING |
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WARM UP |
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500m Row Or 5mins Bike @70% Effort |
10 x Banded or empty barbell Good Mornings |
12 x Cossack Squats |
12 x KB/DB Banded Goblet squat (M: 22kg | L: 12-14kg) |
12 x DB Seated External Rotations (both sides) |
10 GORLLA SQUATS |
WRIST PREP WARM UP |
PREP WORK (PERFORM BOTH 1 AND 2) |
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WARM UP 1: EMPTY BAR WARM UP |
WARM UP 2: USING HALF THE WORKOUT WEIGHT |
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10 EMPTY BAR power cleans |
5 x power cleans |
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10 Front squats |
5 Front squats |
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10 Push press |
5 Push press |
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60sec rest |
60sec rest |
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WORKOUT 1 |
DEATH BY EMOM: BARBELL COMPLEX (21mins EMOM) |
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ORDER |
EVERY MINUTE PERFORM; |
WEIGHT |
RX+ WEIGHT |
RX+ TIME |
SCALED |
COMPLETED? |
A |
3 POWER CLEANS |
M: 60kg |
70kg |
30mins |
M: 50kg |
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B |
3 FRONT SQUATS |
W: 32kg |
42kg |
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W: 25kg |
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C |
3 PUSH PRESS |
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x 21 Minutes EMOM |
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REST 5 MINS |
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WORKOUT 2 |
10mins DEATH BY EMOM |
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ORDER |
EXERCISES |
RX+ |
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1A |
ROWER Or ASSAULT BIKE (M:18cal, W12cal) |
M: 20cal, W:15cal |
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1B |
12 BURPEES |
15 BURPEES |
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5-10mins cool down on Bike |
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SAMPLE 2
DAY 50 |
FULL BODY WORKOUT |
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WARM UP |
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500M Row or Devil Bike Quick as You can |
5 Walkouts |
10 Cossack Squat |
10 Gorilla Squats |
10 Lying Hyperextensions |
10 Banded front raises |
10 Banded Rotations |
10 Banded Pull Aparts |
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MAIN WORKOUT |
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ORDER |
EXERCISE |
SET |
REPS |
TEMPO (sec) |
REST(s) |
WEIGHTS |
1A |
TEMPO BACK SQUATS |
1st |
8 (50% 1rm) |
2sec down & 2sec up |
0 |
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2nd |
8 (55% 1rm) |
3sec Down & 3sec Up |
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3rd |
8 (55-60% 1rm) |
4sec Down & 4sec Up |
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1B |
DB PUSH PRESS |
1st |
10 |
2sec |
0 |
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2nd |
10 |
3sec |
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3rd |
10 |
3sec |
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1C |
DB HAMMER CURLS |
1st |
12 |
2sec down & 2sec up |
60-90s |
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2nd |
12 |
3sec Down & 3sec Up |
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3rd |
12 |
4sec Down & 4sec Up |
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2A |
SUMO DEADLIFTS |
1st |
10 |
1sec |
0 |
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2nd |
10 |
2sec |
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3rd |
10 |
2sec |
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2B |
DB PUSH UPS |
1st |
10 |
2sec |
60s |
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2nd |
10 |
3sec |
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3rd |
10 |
3sec |
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3A |
FLAT BENCH DB CHEST PRESS |
1st |
12 |
2sec |
0 |
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2nd |
10 |
3sec |
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3rd |
8 |
4sec |
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3B |
SEATED OVERHEAD DB TRICEPS EXTENSIONS |
1st |
12 |
2sec |
90s |
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2nd |
10 |
3sec |
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3rd |
8 |
3sec |
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4A |
PULL UPS (UNDERHAND GRIP) |
1st |
12 |
3sec |
0 |
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2nd |
10 |
3sec |
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3rd |
10 |
5sec |
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4B |
DB OVER ALTERNATING LUNGES |
1 |
12 |
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60s |
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2 |
12 |
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3 |
12 |
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5B |
PLATE OVERHEAD SIT UPS |
1st |
12 |
2sec |
0 |
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2nd |
10 |
3sec |
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3rd |
10 |
4sec |
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5C |
ALTERNATING SUPERMAN PLANK |
1st |
8 |
1sec Hold |
90s |
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2nd |
8 |
2sec Hold |
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3rd |
8 |
3sec Hold |
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