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 available to download as a PDF File however it can also be provided on an Excel File which you can request once purchased.
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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Due to lock down I didn't get chance to fully do the workout. But what i did do was excellent.
I have weight trained for over 20 years and never came across such a varied work out programme.
Really enjoying it, I leave the gym having given everything.
This is a varied and challenging program that even as a regular gym user has tested me in a number of ways, if anyone is looking for a program to mix up the usual routines this works and its enjoyable as well
I really enjoy it. Sometimes rep scheme seems not clear to me
This plan is amazing. I was skeptical about some of it at first, but I put my trust in Obi and he came through for sure. This plan will push you physically and mentally. I increased my squat by 30% in the ten weeks.
Some of the workouts get repetitive, so I’d like to see some variation in the exercises. However, it is very easy to come up with variations for yourself.