The grandaddy of programming is here: linear periodization. Time to broaden horizons and begin planning your
workouts not just week-to-week or month-to-month. There is less room for alternative exercises simply because
form follows function. If you want to look a certain way (form), your body has to move a certain way (function).
Whether that means you need to do some serious learning or serious rehab, there really is no other way to get to
your goal.
Day 1: Horizontal Push/Vertical Pull
Day 2: Lower Push
Day 3: Vertical Push/Horizontal Pull
Day 4: Hinge
Day 5: Arms, Shoulders, Calves
Month 1:
Main lift: 3x15 @ 65% + secondaries: 3x15-20
All 30-90 seconds rest
Month 2:
Main lift: 3x10 @ 75% + secondaries: 3x8-12
All 1-3 minutes rest
Month 3:
Main lift: x5 @ 85% + secondaries: 3x8-12
All 3-5 minutes rest
Sets: Perform 3 sets. If you have time, you can perform 4 or 5 sets. Beyond 5 sets seems to produce a decrease in the amount of weight you can lift, thus compromising the training effect.
Reps: Reps are structured to change only after 4 weeks have passed. Stick to the prescription of 15 reps for the first month, 10 for the second, and 5 for the last month. Repeat.
Increase Weight: When you can do 2 more reps with the weight that you have been using for 2 workouts,
you can increase weight no more than 10%.
Example: You start with a weight you can do for 3x3 and over
the course of several weeks, you work up to 3x5. When you can do 3x5 for two workouts, you can increase
the weight.
Intensity: The 5's will be done first at 85-90% of your 1 RM
The 10's second at 70-75%.
The 15's
third at 65-75%.
There is a range prescribed so that you can adjust how much weight you need. There is a
difference between doing 3x3 at 90% and 3x5 at 85%, so feel free to move around in the rep range AND the
intensity range, according to how you need to increase the weight and progress.
Instructions: Perform each exercise in the order it is presented according to the rep and rest
parameters of the month you're in. If you cannot perform one of the exercises due to mobility or
technique reasons, a substitute is acceptable.
That said, I'd recommend taking a step back and rehabilitating the lost range of motion (joints permitting)
or practicing and making sure your skill with the lift is up to par (seek a professional, email me, or do
some reading).
If you cannot make the number of reps required on a bodyweight exercise, either use an assisted machine to
make it easier and complete the prescribed number of reps OR do max reps with the bodyweight exercise and
strive to complete the prescribed reps through all sets.
Lie supine on bench. Dismount barbell from rack over upper chest using wide overhand grip. Lower weight to mid-chest, you're forearms should be vertical. Press bar upward until arms are extended. Repeat. Range of motion will be compromised if grip is too wide and strength will be compromised if grip is too narrow. Keep head facing forward, back straight and feet flat on floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.
Lie supine on bench. Dismount barbell from rack over upper chest using wide overhand grip. Lower weight to upper-chest. Range of motion will be compromised if grip is too wide and strength will be compromised if grip is too narrow.
Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat. Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top.
Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
Sit on seat with upper chest just above horizontal handles. If available, push foot lever until lever is within grasping range. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Release foot lever. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.
Lie prone on floor with hands slightly wider than shoulder width with elbows pointed away from body at 45 degrees. Raise body up off floor by extending arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat. Push body up until arms are extended. Repeat. Easier: Resistance can be reduced by performing push-ups with knees bent on floor or placing hands on elevated horizontal bar, in between narrow doorway, or edge of elevated surface.
Easier: To decrease difficulty, use assisted machine, assisting partner, or self assisted by placing feet on bench or floor under bar.
Harder: Added weight can be placed on dip belt or dumbbell can be placed between ankles to increase intensity.
Easier: To decrease difficulty, use assisted machine, assisting partner, or self assisted by placing feet on bench or floor under bar.
Harder: Added weight can be placed on dip belt or dumbbell can be placed between ankles to increase intensity.
Sit slightly forward on bench with feet on foot bar or vertical platform. Grasp close grip cable attachment. Straighten torso upright and slide hips back so knees are slightly bent. Pull cable attachment to waist. Pull shoulders back and lift chest by arching back. Return until arms are extended, back is straight, and shoulders are stretched forward. Repeat.
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Pull shoulder blade of working arm back and down. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.
Instructions: Perform each exercise in the order it is presented according to the rep and rest
parameters of the month you're in. If you cannot perform one of the exercises due to mobility or
technique reasons, a substitute is acceptable.
That said, I'd recommend taking a step back and rehabilitating the lost range of motion (joints permitting)
or practicing and making sure your skill with the lift is up to par (seek a professional, email me, or do
some reading).
If you cannot make the number of reps required on a bodyweight exercise, either use an assisted machine to
make it easier and complete the prescribed number of reps OR do max reps with the bodyweight exercise and
strive to complete the prescribed reps through all sets.
Squat: From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to
sides. Dismount bar from rack and stand with shoulder width stance. Squat down by bending hips back while
allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until
thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. Keep
head facing forward, back straight and feet flat on floor; equal distribution of weight throughout forefoot and
heel. Knees should point same direction as feet throughout movement.
Trap Bar: Stand with feet shoulder width or narrower in trap bar, weight to each side. Squat down with feet flat
and grasp handles to sides. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of
lift if rounded. Return weight to floor by bending hips back while allowing knees to bend forward slightly,
keeping back straight and knees pointed same direction as feet. Repeat. Throughout lift, keep hips low, shoulders
high, arms and back straight. Knees should point same direction as feet throughout movement.
Stand with hands on hips or grasping dumbbells. Position feet far apart; one foot forward and other foot behind.
Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until
knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip
and knee of forward leg. Repeat by alternating lunge with opposite leg.
Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor
throughout movement as shown. Keep torso upright during squat; flexible hip flexors are important. With feet
further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.
Easier: Hold onto rails or back of chairs to each side.
Harder: Place a barbell on the shoulders, similar to a back squat. Or, hold dumbbells at your side.
Position feet far apart; one foot forward and other foot behind, toes pointed in the same direction. Squat down by
flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until
it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg.
Repeat. Continue with opposite leg.
Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor
throughout movement as shown. Keep torso upright during squat; flexible hip flexors are important. With feet
further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.
Easier: Hold onto rails or back of chairs to each side.
Leg Press: Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock
lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete
flexion. Return by extending knees and hips. Repeat. If doing single leg press, perform the same number of reps on
the opposite leg.
Single Leg Press: Sit on machine with back on padded support. Place one foot on platform
and other foot on floor below platform. Extend hip and knee. Release dock levers and grasp handles to sides. Lower
sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips.
Repeat. If doing single leg press, perform the same number of reps on the opposite leg.
Adjust safety brace
and back support to accommodate near full range of motion without forcing hips to bend at waist. Keep knees
pointed same directions as feet. Do not allow heels to raise off of platform, pushing with both heel and forefoot.
Placing feet slightly high on platform emphasizes Gluteus Maximus. Placing feet slightly lower on platform
emphasizes Quadriceps.
Sit on apparatus with back against padded back support. Place front of lower legs under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support. Move lever forward and upward by extending knees until legs are straight. Stabilizers may be used during heavy resistances to prevent body rising off of seat.
Instructions: Perform each exercise in the order it is presented according to the rep and rest
parameters of the month you're in. If you cannot perform one of the exercises due to mobility or
technique reasons, a substitute is acceptable.
That said, I'd recommend taking a step back and rehabilitating the lost range of motion (joints permitting)
or practicing and making sure your skill with the lift is up to par (seek a professional, email me, or do
some reading).
If you cannot make the number of reps required on a bodyweight exercise, either use an assisted machine to
make it easier and complete the prescribed number of reps OR do max reps with the bodyweight exercise and
strive to complete the prescribed reps through all sets.
Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. Press bar upward until arms are extended overhead. Lower to front of neck and repeat.Feet may be positioned shoulder width apart or one foot in front of other with forward leg slightly bent (as shown). Upper chest assists (instead of side delts) since grip is slightly narrower and chest is high with low back arched back slightly.
Kick dumbbells up to shoulders using knees. Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat. Range of motion will be compromised if grip is too wide.
Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat. Torso may be kept horizontal for strict execution. Knees are bent in effort to keep low back straight. If low back becomes rounded due to tight hamstrings, either try bending knees more or don't position torso as low. Either fix may compromise involvement of Latissimus Dorsi since it forces more shoulder transverse extension and less shoulder extension range of motion. If low back is rounded due to poor form, deadlift weight to standing position and lower torso into horizontal position with knees bent and back straight. A shoulder width or underhand grip can increase lat involvement by emphasizing shoulder extension over transverse extension. A wide overhand grip involves overall back musculature while slightly emphasizing Rear Delt, Infraspinatus and Teres Minor involvement.
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.Allow scapula to articulate but do not rotate torso in effort to throw weight up. Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper levelling of torso. Torso may be positioned lower to allow for heavier dumbbell to make contact with floor, if desired.
Sit slightly forward on bench with feet on foot bar or vertical platform. Grasp close grip cable attachment. Straighten torso upright and slide hips back so knees are slightly bent.Pull cable attachment to waist. Pull shoulders back and lift chest by arching back. Return until arms are extended, back is straight, and shoulders are stretched forward. Repeat. Allow scapula to articulate but do not rotate torso in effort to throw weight up. Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper levelling of torso. Torso may be positioned lower to allow for heavier dumbbell to make contact with floor, if desired.
Sit slightly forward on bench with feet on foot bar or vertical platform. Grasp close grip cable attachment. Straighten torso upright and slide hips back so knees are slightly bent.Pull cable attachment to waist. Pull shoulders back and lift chest by arching back. Return until arms are extended, back is straight, and shoulders are stretched forward. Repeat. Allow scapula to articulate but do not rotate torso in effort to throw weight up. Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper levelling of torso. Torso may be positioned lower to allow for heavier dumbbell to make contact with floor, if desired.
Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip. Keeping body straight, pull body up to
bar. Return until arms are extended and shoulders are stretched forward. Repeat.CommentsFixed bar should be just
high enough to allow arm to fully extend.
Easier: Resistance can be reduced by raising bar or sitting on
hips.
Harder: Placing back of heels on elevated surface can make exercise slightly more challenging. This
exercise is typically performed without added resistance, although additional weight can be placed on belly or
pelvis.
Instructions: Perform each exercise in the order it is presented according to the rep and rest
parameters of the month you're in. If you cannot perform one of the exercises due to mobility or
technique reasons, a substitute is acceptable.
That said, I'd recommend taking a step back and rehabilitating the lost range of motion (joints permitting)
or practicing and making sure your skill with the lift is up to par (seek a professional, email me, or do
some reading).
If you cannot make the number of reps required on a bodyweight exercise, either use an assisted machine to
make it easier and complete the prescribed number of reps OR do max reps with the bodyweight exercise and
strive to complete the prescribed reps through all sets.
Deadlift: With feet flat beneath bar squat down and grasp bar with shoulder width
or slightly wider overhand or mixed grip. Lift bar by extending hips and knees to full
extension. Pull shoulders back at top of lift if rounded. Return weights to floor by
bending hips back while allowing knees to bend forward, keeping back straight and knees
pointed same direction as feet. Repeat. Throughout lift, keep hips low, shoulders high,
arms and back straight. Knees should point same direction as feet throughout movement.
Keep bar close to body to improve mechanical leverage. Grip strength and strength endurance
often limit ability to perform multiple reps at heavy resistances. Gym chalk, wrist straps,
grip work, and mixed grip can be used to enhance grip. Mixed grip indicates one hand holding
with overhand grip and other hand holding with underhand grip.
Sumo Deadlift: Position feet under bar with very wide stance. Squat down and grasp bar
between legs with shoulder width mixed grip. Face forward while positioning shoulders upward
with arms straight, chest high, hips low, and back straight.Extend knees and hips until legs
are straight. Return and repeat. Use shoulder width grip since narrower than shoulder width
grip will make it more difficult to lockout at top. Throughout lift, keep hips low, shoulders
high, arms and back straight, and knees pointed out same direction as feet. Also, keep bar
close to body to improve mechanical leverage. With wide stance, push feet out to sides and
not down to prevent knees from buckling inward. Pushing knees out will allow hips to travel
toward bar more quickly while improving leverage. During rep training for powerlifting, do
not merely tap weight to ground, but instead let barbell settle to ground each rep to
sufficiently train range of motion through initial slack of heavy barbell. Heavy barbell
deadlifts significantly engages Latissimus Dorsi.
Instructions:
Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Stand on shallow platform if weight reaches floor before stretch. Those with less flexibility may have to bend knees more. Knees can be kept bent throughout movement.
Position thighs prone on large pad and lower legs under padded brace. Place hands behind neck or to sides of head.
Raise upper body until hips and waist are fully extended. Lower body by bending hips and waist until fully flexed.
Repeat. Adjust lower leg brace so pressure is evenly distributed on thigh pad. Do not pause or bounce at bottom of
lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary
from person to person. Certain individuals may need to keep their neck in neutral position with space between
their chin and sternum.
Harder: Begin with body weight and add additional weight gradually to allow lower
backadequate adaptation. Exercise can be made more challenging by using additional weight or positioning hands
furtherup on head, or even overhead.
Instructions:
Keep torso on bench to reduce hyperextension of lower back. Most machines are angled at user's hip to position hamstring in more favorable mechanical position. If this angle is sharp (as shown), Rectus Femoris is less likely involved as Antagonist Stabilizer. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion.
This workout is constructed and cycles through exercising the different heads of the biggest shoulder muscle, the deltoid. We will also be working the biggest arm muscles, the biceps brachii and its associated muscles as well as the triceps brachii. This is also the introduction of a different type of exercise: the isolation exercise. When we work arms, we exercise muscles that cross only one joint, for example, the bicep curl moves and uses just the elbow; the wrist and shoulder remain stable. This is in contrast to a compound movement, which uses two joints. For instance, the squat moves the hip and the knee joint.
Sets: Perform 3 sets. If you have time, you can perform 5 sets. Beyond 5 sets seems to produce a decrease in the amount of weight you can lift.
Reps: Everything in this workout uses 10-12 reps - in general, isolation exercises are done using at least 8 reps
When to increase weight?: When you can do 12 reps of every set, increase the weight by the lowest possible amount. A drop in reps is expected.
Intensity: Use less than 75% of your 1 rep max, or less than 70% of the amount of weight that you could use for just one rep. Add weight when you can hit 15 reps for every set for two LIGHT workouts.
Exercises Selection: For each exercise group, select ONE exercise best suited to your ability and mobility (one leg exercise, one upper push exercise, and one upper pull exercise). The are organized with the most technical exercise first. Always do legs first, if possible, during your workout.
You will cycle through three different exercises for each body part two times. The cycle begins with shoulders (moving from anterior to posterior heads), then biceps, then triceps and then repeats. Perform all sets of one exercise then move on to the next exercise in the cycle. You may rest at the end of the third exercise if necessary. This is known as a giant set (also called a superset, compound set, or circuit).
Warning: Be careful with overhead pressing. Years of neglect of the overhead range of motion can spell disaster if the weight is not begun light enough or increases in weight are too rapid or large. Dumbbells are much easier and less restrictive on the joints than barbells.
Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward. With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. This exercise may be performed by alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbow is fully flexed, it can travel forward slightly, allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.
Step between shoulder width dip bars. Stand up and mount dip bar, arms straight with shoulders above hands. Keep hips straight. Lower body by bending arms until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.Lower and repeat. Keep elbows pointed high while maintaining slight bend through elbows (10° to 30° angle) throughout movement. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. Dumbbells are raised by shoulder abduction, not external rotation. If elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids. To keep resistance targeted to side delt, torso is bent over slightly.
Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip. Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat. Seat should be adjusted to allow arm pit to rest near top of pad. Back of upper arm should remain on pad throughout movement. The long head (lateral head) of biceps brachii is activated significantly more than short head (medial head) of biceps brachii since short head enters into active insufficiency as it continues to contract.
Face high pulley or place back against pad and grasp rope attachment with clinched hands side by side (palms in). Position elbows to side. Extend arms down. Turn palms down at bottom. Return until forearm is close to upper arm and hands are in original position. Repeat. The elbow can travel up slightly at top of motion. Stay close to cable to provide resistance at top of motion.
Grasp ends of rope with overhand grip. Stagger feet and lean back, keeping torso rigid. Lift arms and point elbows outward. Pull ends out to sides, keeping elbows at shoulder height until elbows travel slightly behind back. Allow wrists to follow elbows. Keep upper arms horizontal, perpendicular to trunk. Return until arms are extended and shoulders are stretched forward. Repeat. Dual pulley cables should be positioned approximately shoulder height or not much lower.
Lie prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. From elevated platform or partner, grasp dumbbell and position palms forward. Raise dumbbells until arms are flexed. Lower dumbbells until arms are fully extended. Repeat. Also known as Dumbbell Spider Curl. The long head (lateral head) of biceps brachii is activated significantly more than short head (medial head) of biceps brachii since short head enters into active insufficiency as it continues to contract.
Grasp rope attachment from low high pulley. Turn body away from pulley apparatus and position turned rope attachment behind neck. Lean over with rope attachment positioned behind neck gripped at each side. Lunge forward with one leg. Allow elbows to be pulled back under cable resistance. Extend forearms forward until elbows are straight. Allow cable bar to return back over neck. Repeat. Let cable resistance pull arm back to maintain degree of shoulder flexion, dependent upon flexibility.
You must perform calf exercises deliberately and without bouncing. A moderately fast "UP" with a slow "DOWN" tempo.
Position toes and balls of feet on calf block or elevation with heels and arches extending off. Place hand or hands
on support for balance. Lift one leg to rear by bending knee. Raise heel by extending ankle as high as possible.
Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg. Keep knee straight
throughout exercise or bend knee slightly only during stretch. Quadriceps serve as synergists muscle if knee is
bent slightly during stretch.
Easier: Resistance can be reduced by assisting raise with other leg or
pulling/pushing body upward. Movement can be performed leaning forward over support bar. Both feet can also be
used even with additional weight.
Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for
balance. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are
stretched. Repeat. Exercise step that will not overturn can be used as calf block. Keep knees straight throughout
exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent
slightly during stretch.
Easier: Resistance can be reduced by assisting raise by pulling/pushing on
support.
Sit on seat facing lever. Place forefeet on platform with heels extending off. Position lower thighs under lever pads. Grasp handles if available or place hands on lever pad. Lift lever slightly by pushing heels up. Release support lever. Lower heels by bending ankles until calves are stretched. Raise heels by extending ankles as high as possible. Repeat. Movement is predominately Soleus. Gastrocnemius are in active insufficiency since knees are significantly bent.