(NEW) CROSSLIFTR CONVENTIONAL GYM VOLUME 4
(NEW) CROSSLIFTR CONVENTIONAL GYM VOLUME 4

(NEW) CROSSLIFTR CONVENTIONAL GYM VOLUME 4

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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.

The premise of this program is periodisation and even though it may change each week you will be repeating certain workouts to make sure you are progressing. So one week will be Low volume push/pull and conditioning focused, Next week will be hypertrophy/functional/recover focused, tons of Conditioning and some new Athletic style (speed, power, explosive) training.
This will make the training more intense, more interesting and less monotonous. You will have set workouts repeated at some point during the 10 weeks so you can track and monitor your progress throughout the 10 weeks.

 

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.

 

(EXCLUDING ITEMS ON SALE) 

 

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.

 

GET 20% OFF WHEN YOU PURCHASE 2 OR MORE EBOOKS, USE CODE: OBI20 AT CHECKOUT (EXCLUDING ITEMS ON SALE)

PURCHASING INFO:

Once payment is made please Allow 24 Hours to receive the full Ebook.

NOTE: Please be aware once payment is made and ebook is downloaded we cannot issue a refund! 

Please Leave your preferred Email at checkout for which you would like to receive the Ebook.

 

SAMPLE WORKOUT

 

DAY 31

ALL THE CONDITIONING

 

WARM UP

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)

WARM UP 1: EMPTY BAR WARM UP

WARM UP 2:  USING HALF THE WORKOUT WEIGHT

 

10 EMPTY BAR power cleans

5 x power cleans

 

10 Front squats

5 Front squats

 

10 Push press

5 Push press

 

60sec rest

60sec rest

 

 

 

 

 

WORKOUT 1

DEATH BY EMOM: BARBELL COMPLEX (21mins EMOM)

ORDER

EVERY MINUTE PERFORM;


WEIGHT

RX+ WEIGHT

RX+ TIME

SCALED

 COMPLETED?

A

3 POWER CLEANS

M: 60kg

70kg

30mins

M: 50kg

 

B

3 FRONT SQUATS

W: 32kg

42kg

 

W: 25kg

 

C

3 PUSH PRESS

 

 

 

 

 

x 21 Minutes EMOM

 

REST 5 MINS

WORKOUT 2

10mins DEATH BY EMOM

 

ORDER

EXERCISES

RX+

 

1A

ROWER Or ASSAULT BIKE (M:18cal, W12cal)

M: 20cal, W:15cal

 

1B

12 BURPEES

15 BURPEES

 

5-10mins cool down on Bike

 

 

 

 

 

SAMPLE 2

DAY 50

FULL BODY WORKOUT

 

WARM UP

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  

 

 

MAIN WORKOUT

ORDER

EXERCISE

SET

REPS

TEMPO (sec)

REST(s)

WEIGHTS

1A

TEMPO BACK SQUATS

1st

8 (50% 1rm)

2sec down & 2sec up

0

 

2nd

8 (55% 1rm)

3sec Down & 3sec Up

 

3rd

8 (55-60% 1rm)

4sec Down & 4sec Up

 

1B

DB PUSH PRESS

1st

10

2sec

0

 

2nd

10

3sec

 

3rd

10

3sec

 

1C

DB HAMMER CURLS

1st

12

2sec down & 2sec up

60-90s

 

2nd

12

3sec Down & 3sec Up

 

3rd

12

4sec Down & 4sec Up

 

 

 

2A

SUMO DEADLIFTS

1st

10

1sec

0

 

2nd

10

2sec

 

3rd

10

2sec

 

2B

DB PUSH UPS

1st

10

2sec

60s

 

2nd

10

3sec

 

3rd

10

3sec

 

 

 

3A

FLAT BENCH DB CHEST PRESS

1st

12

2sec

0

 

2nd

10

3sec

 

3rd

8

4sec

 

3B

SEATED OVERHEAD DB TRICEPS EXTENSIONS

1st

12

2sec

90s

 

2nd

10

3sec

 

3rd

8

3sec



4A

PULL UPS (UNDERHAND GRIP)

1st

12

3sec

0

 

2nd

10

3sec

 

3rd

10

5sec

 

4B

DB OVER ALTERNATING LUNGES

1

12

 

60s

 

2

12

 

 

3

12

 

 

 

 

 

 

 

 

 

5B

PLATE OVERHEAD SIT UPS

1st

12

2sec

0

 

2nd

10

3sec

 

3rd

10

4sec

 

5C

ALTERNATING SUPERMAN PLANK

1st

8

1sec Hold

90s

 

2nd

8

2sec Hold

 

 

3rd

8

3sec Hold

 

 

**NB: NO REFUNDS once Ebook has been Emailed to you** 

 

PLEASE ALLOW UP TO 24 HOURS AFTER EBOOK HAS BEEN PURCHASED TO RECEIVE THE PROGRAM.

Customer Reviews

Based on 4 reviews
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V
V.A.

Great program !

Y
Y.
Best program I’ve come across for some time

Have done volumes 1&2 and the results are obvious as I jumped onto volume 4 once it was available. I will get volume 3 also when the Metcon program is released (?). This is a multi facet program for strength gains, cardio fitness and mobility.

J
J.M.
Excellent programming as always

Love the program and variety

C
C.B.
2 weeks in and loving it

This is my 3rd programming I have purchased off Obi Vincent and I'm really loving it. I love the mix of functional fitness and good old fashioned bodybuilding. A couple of interesting things added to vol 4