SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
10/8/6/4 @ Each Lift Progressive Overload
(10 Minute Time Cap Per Lift)
Lift 1
DB Chest Fly :02 ISO @ Bottom
Seated DB Bent Over Reverse Fly
Seated Alternating Hammer Curls
LIft 2
Barbell Shoulder Press
Cable / Resistance Band Tricep Pull Down Extension
Weight Plate Russian Twists
Lift 3
Pull Ups / Band Assisted Pull Ups / Jumping Pull Ups
TUESDAY - LOWER BODY STRENGTH
15/12/10/8/6 @ Each Lift Progressive Overload
(10 Minute Time Cap Per Lift)
Lift 1
DB Forward Lunges + Pulse @ Bottom
Mini Banded Donkey Kicks (In a Bear Plank Hold)
LIft 2
KB Goblet Cyclist Squats
Deadbugs (PVC Pipe Assist Resistance)
Lift 3
Trap Bar Deadlift w/ :03 ISO @ Bottom
Plank Leg Raises (Mini Band Optional)
Lift 4
GHD Prone Extension + :03 ISO @ Top
WEDNESDAY - TOTAL BODY STRENGTH
21/15/9 Reps @ Each Lift (12 Minute Cap)
Lift 1
DB Goblet Split Stance Squats
DB Renegade Rows
DB Pullovers
LIft 2
DB Supinated Curl + Arnold Press
Hollow Rocks
DB Romanian Deadlifts
Lift 3
Med Ball Wall Balls
Med Ball Toe Touches
KB Farmer Walk (Steps = Reps)
Lift 4
GHD Prone Extension
TRX Core Extensions
Side Plank Reach Thru / Side
THURSDAY - UPPER BODY STRENGTH
Benchmark Lift 6 Sets X 8 Reps
10/8/6/4 @ Each Lift Progressive Overload
(8 Minute Time Cap Per Lift)
Lift 1
DB Chest Press + :02 ISO @ Bottom
Reverse Crunch
LIft 2
Tricep Box Dips
KB Gorilla Rows / Side
Lift 3
Pull Ups (Band Assist - as needed)
Cable / Band Anti Press Rotations / Side
FRIDAY - LOWER BODY STRENGTH
12/10/8/6 @ Each Lift Progressive Overload
(10 Minute Time Cap Per Lift)
Lift 1
DB Bulgarian Split Squats / Side
Mini Band Glute Bridge March / Side
LIft 2
Barbell Sumo Deadlifts
Weighted Star Crunches / Side
Lift 3
KB Cossack Squats / Side + :03 ISO @ Bottom
KB Sew The Needles
Lift 4
GHD Glute Ham Rise
Weighted (DB) Hip Thrusts off Bench
SATURDAY - STRENGTH & CONDITIONING
Pre Workout: 10 Minute AMRAP
200m Run / 8 Calorie - Assault Bike / Row / Ski
12 DB Hammer Curls
Workout: 8 Minute AMRAPs @ Each, 2min REST between Lifts
Lift 1 - 12 Reps @ Each Move
KB Goblet Lateral Lunges / Side
Russian KB Swings
Lift 2 - 15 Reps @ Each
Med Ball Tricep Push Ups
Resistance Band/Cable Lat Pull Downs
Lift 3 - 10 Reps @ Each
DB Single Arm Snatches / Side
Glider/Rower Seat Pike Pull Ins
SUNDAY - TOTAL BODY STRENGTH
3 Rounds of :45 Work / :15 Rest Per Move Per Circuit
Circuit 1
DB Front Rack Reverse Lunges
DB Push Press
DB Hammer Curls
Circuit 2
Hanging Pike Raise
Ring Tricep Extensions
Barbell Landmine Viking Front Squats
Circuit 3
Dual KB Floor Chest Press
KB Deadlift
Supermans
Circuit 4
Weight Plate Ground to Overhead Lifts
Weight Plate Pullover
TRX Chest Flyes