This Plan is designed for a conventional gym, I have provided a lot of alternatives 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 more conditioning workouts that would really test and help improve your overall fitness level, this time around there is more emphasis on active recovery in the plan with De load weeks and to avoid “burning out”.
The Aim of the 10week Program is to follow on from Version 1 & 2 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.
The Workouts Vary from week to week, From strength, hypertrophy Conditioning and Functional training and a de load week. This will make the training more intense, more interesting and less monotonous. However, you will repeat some exercises at least 2 x within the 12 weeks to monitor progress throughout the 10 week program.
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 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.
TEST WEEK Testing your 1Rep Max on a few Lifts, Max effort of certain movements, Aerobic/Endurance and Lactate Test WEEK 1 / 6 / End of the program.
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 Just like Volume 2, there will be more Full body bodybuilding workouts throughout the 10 weeks.
CORE WORK - More Core workouts included in the program
ACTIVE RECOVERY 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.)
YOUTUBE VIDEO DEMO ON ALL EXERCISES
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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500m Row Or 5mins Bike @80% Effort
12 x Banded Good Mornings
12 x Cossack Squats
12 x KB/DB Banded Goblet squat (M: 22kg | L: 12-14kg)
12 x DB Rotator Cuff Rotations
12 x Lying Y Raises
WOKROUT 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)
20mins to build to your 1 rep max, Rest between 60-90secs Between SETS
1 x 12 reps
1 x 6 reps
1 x 5 reps
1 x 3 reps
1 Rep MAX
1 x Try and Beat 1RM if Possible
** Rest 45-60sec between sets**
**Any time you see A1-A2 OR 1A-1B it means it’s a Superset**
A1 – Heavy DB/KB Goblet Squat 3 x 10
A2 – Single Leg Hip thrusts 3 x 10 Each Leg
B1 – Barbell Good Mornings 2 x 10
B2 – Split Stance Squats 2 x 10 Each Leg
21-15-9-6 For Time
DB Thrusters (Men: 2 x 22.5kg | Ladies 2 x 10kg)
Hanging Leg Raises (Scaled: Butterfly Sit ups ) | (Rx+ Toes to bar)
NOTE: Perform 21 Reps on all 3 exercise then 15 reps, 9 etc
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