SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 X 6, Increase Weight Each Round
Barbell Shoulder Press (1011 Tempo)
Workout - 6 Consecutive Rounds of :30 Work / :10 Rest Per Move
TRX Kneeling Core Extensions (1311 Tempo)
Alternating DB Hammer Curls (1011 Tempo)
Incline DB Chest Flyes (1311 Tempo)
Resistance Band / Cable Standing Chest Press (1011 Tempo)
Barbell Bent Over Rows (1311 Tempo)
Tricep Box Dips (1311 Tempo)
PVC Resisted Dead Bugs (1011 Tempo)
Oblique Reverse Crunches (1311 Tempo)
TUESDAY - LOWER BODY STRENGTH
Pre Workout - 100 Bodyweight Squats (1011 Tempo)
Workout - 10 Minute Supersets @ Each
Superset 1 - 3 Sets of 12 Reps Each
Barbell Back Squat (1311 Tempo)
Pull Up Assist Band Good Mornings (1011 Tempo)
Superset 2 - 3 Sets of 15 Reps
Weighted Hip Thrusts off Bench (Weight Optional @ Hips, 1311 Tempo)
Weighted Glider Lateral Lunges / Side (1011 Tempo)
Superset 3 - 3 Sets of 12 Reps
Dual KB Romanian Deadlifts (1011 Tempo)
Stability Ball Hamstring Extensions (1011 Tempo)
Superset 4 - 3 Sets of 15 Reps
Med Ball Butterfly Sit Ups (1011 Tempo)
Plank Hold + Mini Band Donkey Kicks (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
8 Minute Lift Cap @ Each Lift w/ Reps of 12 / 10 / 8 / 6 - Work to Increase Weight As Reps Decrease
Lift 1
Barbell Cleans (1011 Tempo)
Barbell Back Rack Reverse Lunges (1311 Tempo)
Lift 2
DB Zottman Curls (1011 Tempo)
DB Bent Over Tricep Extensions (1311 Tempo)
Lift 3
Barbell Landmine Viking Press (1311 Tempo, the ISO hold is at the bottom)
Hamstring Extension Nordics (1011 Tempo)
Lift 4
KB Gorilla Rows (1311 Tempo)
Mini Band Plank Leg Raises (1311 Tempo)
Set 5
Pull Ups (1311 Tempo)
Glider Body Saws (1311 Tempo)
THURSDAY - UPPER BODY STRENGTH
5 Consecutive Rounds of :45 Work / :30 Rest @ Each Move
Barbell Z Press (1011 Tempo)
Feet Anchored Sit Ups (Weight Optional, 1011 Tempo)
DB Hammer Bicep Curl (1311 Tempo)
1 Arm KB Bent Over Rows (Alternate Sides/Round, 1311 Tempo)
TRX/Ring Tricep Extensions (1311 Tempo)
DB Chest Press + Pulse (1011 Tempo)
Ab Roller Rollouts (1311 Tempo)
FRIDAY - LOWER BODY STRENGTH
12 / 10 / 8 / 6 / 4 Lifts @ Each Move
*Increase weight each time reps drop, :30-:45 rest between sets
DB Goblet Split Lunge (Per Side, 1311 Tempo)
Med Ball Bear Hug Box Step Ups / Side (1011 Tempo)
Weight Plate Pullover (1311 Tempo)
Barbell Front Squats (1311 Tempo)
Dual KB Sumo Deadlifts (1011 Tempo)
Mini Band Side Plank Leg Raises / Side (1011 Tempo)
Burnout X 1 Round
100 Stability Ball Crunches (1011 Tempo)
75 Bodyweight Squats (1011 Tempo)
25 Side Plank Dips / Side (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout
5 Rounds, On the 1:30: 12 Barbell Overhead Squats (Sub KB Goblet Squats, 1011 Tempo)
Workout - 24 Minute AMRAP
8 Toes To Bar / Hanging Knee Tucks (1011 Tempo)
10 Single Arm DB Snatches / Side (1011 Tempo)
14 Calorie Row / Ski / Bike
12 KB Romanian Deadlifts (1011 Tempo)
Post Workout - 3 Rounds
10 DB Bent Over Rows Per Side (1311 Tempo)
50 Resistance Band Rear Delt Pull Aparts (1011 Tempo)
10 Med Ball Tricep Push Ups (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
12 Minute Time Caps @ Each w/ 10-1 Rep Scheme (All Reps Total)
Set #1
Landmine Squat +Calf Raise (1311 Tempo)
Resistance Band / Cable Overhead Stability Press (1011 Tempo)
Set #2
Barbell Chest Press (1311 Tempo)
DB Overhead Tricep Extensions (1311 Tempo)
Set #3
DB 1 Leg Deadlifts (1011 Tempo)
DB Lateral Shoulder Raises + DB Supinated Curls (1011 Tempo)
Set #4
Belt Squat Bent Over Rows (1311 Tempo)
Pull Ups or Kneeling Resistance Band Lat Rows (1311 Tempo)