The basic routine calls for 3 exercises across every rep range. You'll do legs, your front upper body muscles and your back upper body muscles. It hits every muscle and every fiber type through every rep range using Daily Undulating Periodization (DUP), provides alternative exercises, and helps you practice your technique more than other routines.
Instructions: pick ONE of each of the following (1 lower, 1 upper push, 1 upper pull)
Lower: Squat, Split Squat, or Leg Press
Upper Push: Barbell Bench Press, Dumbbell Bench Press, or Chest Press Machine
Upper Pull: Chin-Up, Lat Pull-down, or Cable Row
Lower: Squat, Split Squat, or Leg Press
Upper Push: Barbell Bench Press, Dumbbell Bench Press, or Pushup
Upper Pull: Chin-Up, Lat Pull-down, or One-Arm Dumbbell Row
Lower: Squat, Split Squat, or Leg Press
Upper Push: Barbell Bench Press, Dumbbell Bench Press, or Chest Press Machine
Upper Pull: Chin-Up, Lat Pull-down, or Cable Row
There are 3 types of muscle fiber. This day specifically targets the type IIx glycolytic, the "fast-twitch." These muscles run on creatine phosphate and glycogen, they fatigue easily, but they produce a lot of force; think of an Olympic sprinter. It might feel like you have more in the tank and feeling like you could exercise more, but don't. The point of this day is to lift as much weight as possible with perfect form, not to fatigue. Strength training has a high nervous system requirement, which is trained by practicing moving explosively on the "up" portions of movement.
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: Perform 3 to 5 reps. If you cannot get 3 reps, on the next set, you must reduce the weight. Stick with this weight until you can complete 5 reps with the same weight for every set.
Rest: You must rest 3-5 minutes in between sets. Don't jump around. Don't do another exercise. Sit there and listen to your music.
Intensity: Use 85-90% of your 1 rep max, or 85-90% of the amount of weight that you could use for just one rep. Add weight when you can get 5 reps for all sets for two HEAVY 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.
Each of these exercises primarily targets the quadriceps and gluteus maximus and secondarily uses the hamstrings.
Instructions:
Instructions:
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.
Instructions:
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.
Each of these exercises primarily targets the pectoralis major, anterior deltoid, and triceps brachii.
Instructions:
Range of motion will be compromised if grip is too wide and strength will be compromised if grip is too narrow.
Instructions:
Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top.
Instructions:
Both upper and lower body must be kept straight throughout movement.
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.
Each of these exercises primarily targets the latissimus dorsi, rhomboids, and biceps brachii.
Instructions:
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.
Instructions:
Range of motion will be compromised if grip is too wide.
Instructions:
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.
There are 3 types of muscle fiber. This day specifically targets the type IIa glycolytic-oxidative. These fibers are a blend of the other two extremes of muscle fiber. They run on glycogen and oxygen, they fatigue less easily than the fast-twitch, and produce more force than they type I; think of what it feels like to run a mile.
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: Perform 8-12 reps. If you cannot get 8 reps, on the next set, you must reduce the weight. Stick with this weight until you can complete 12 reps with the same weight for every set.
Rest: You must rest at least 1-3 minutes in between sets. Don't jump around. Don't do another exercise. Sit there and listen to your music.
Intensity: Use 75-85% of your 1 rep max, or 75-85% o f the amount of weight that you could use for just one rep. Add weight when you can hit 12 reps for every set for two MODERATE 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.
Each of these exercises primarily targets the quadriceps and gluteus maximus and secondarily uses the hamstrings.
Instructions:
Instructions:
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.
Instructions:
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.
Each of these exercises primarily targets the pectoralis major, anterior deltoid, and triceps brachii.
Instructions:
Range of motion will be compromised if grip is too wide and strength will be compromised if grip is too narrow.
Instructions:
Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top.
Instructions:
Both upper and lower body must be kept straight throughout movement.
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.
Each of these exercises primarily targets the latissimus dorsi, rhomboids, and biceps brachii.
Instructions:
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.
Instructions:
Range of motion will be compromised if grip is too wide.
Instructions:
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.
This day specifically targets the type I oxidative, the "slow-twitch." These muscles run primarily on oxygen. They do not fatigue easily, but they produce a lot less force; think of a marathon runner. While this is the "Light" day, it is by no means easy. Your muscles will burn, you will sweat more than the other days, and you will breathe heavier (because your muscles run on oxygen!)
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: Perform 12-15 reps. If you cannot get 12 reps, on the next set, you must reduce the weight. Stick with this weight until you can complete 15 reps with the same weight for every set.
Rest: You must rest at least 30-60 seconds in between sets. Don't jump around. Don't do another exercise. Sit there and listen to your music. Trust me, you'll wish it was longer.
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.
Each of these exercises primarily targets the quadriceps and gluteus maximus and secondarily uses the hamstrings.
Instructions:
Instructions:
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.
Instructions:
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.
Each of these exercises primarily targets the pectoralis major, anterior deltoid, and triceps brachii.
Instructions:
Range of motion will be compromised if grip is too wide and strength will be compromised if grip is too narrow.
Instructions:
Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top.
Instructions:
Both upper and lower body must be kept straight throughout movement.
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.
Each of these exercises primarily targets the latissimus dorsi, rhomboids, and biceps brachii.
Instructions:
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.
Instructions:
Range of motion will be compromised if grip is too wide.
Instructions:
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.