Here is the second installment of my BASIC entry-level program. As described in the video I consider this a CONCURRENT style of programming that you will see influences from principles such as; linear, progressive overload, Undulation by way of Dynamic work. There are also aspects of repetition effort and dynamic effort incorporated into this.
I named this program an "off-season concurrent program" as you will not be hitting a "max" ever in this program but working on different aspect of strength. These accessories chosen are GENERAL and not for a particular individual.
Wk1
Day 1 Squat 3x5: 75% Tempo Squats (3-1-3) 3x10: Wide Stance Hack Squat 5x10: Bamboo Bar Squat 3x10: SSB Split Squats 3x10: Hanging Knee Raises 3x15:
Day 2 Bench 3x5: 75% Tempo Bench (3-1-3) 3x10: Close Grip Shoulder Saver 5x10: EZ Bar Decline (Bumper Plate) Skull Crushers 3x10: Chain Flies 3x10: Assisted Pull ups (Wide, Chin-up, Neutral) EACH POSITION 5x8: Day 3 Speed Squats 12x2: 50% + 4 chains total Deadlifts 3x5: 75% Chair Deadlift 4x10: Seated SSB Good-mornings to pins 4x10: Back Extension to GHR 3x15: Reverse Hypers 3x15:
Day 4 Speed Bench 12x3: 50% + 2 chains total Single Arm DB Bench Press 3x20: DB OH Press 4x20: Straight Bar Front Raises 3x12: Chain Lateral Raises 3x12 Laying Chain Tricep Extensions 3x10:
_x000C_
Wk2
Day 1 Squat 3x5: 77.5% Tempo Squats (3-1-3) 5x8: Wide Stance Hack Squat 5x6: Bamboo Bar Squat 3x12: SSB Split Squats 3x12: Hanging Knee Raises 3x20:
Day 2 Bench 3x5: 77.5% Tempo Bench (3-1-3) 5x8: Close Grip Shoulder Saver 5x6: EZ Bar Decline (Bumper Plate) Skull Crushers 3x12: Chain Flies 3x12: Assisted Pull ups (Wide, Chin-up, Neutral) EACH POSITION 5x8: Day 3 Speed Squats 10x2: 55% + 4 chains total Speed Deadlifts 15x1: 55% + 4 chains total Chair Deadlift 4x8: Seated SSB Good-mornings to pins 4x12: Back Extension to GHR 3x20: Reverse Hypers 3x20:
Day 4 Speed Bench 10x3: 55% + 2 chains total Single Arm DB Bench Press 3x20: DB OH Press 4x20: Straight Bar Front Raises 3x15: Chain Lateral Raises 3x15: Laying Chain Tricep Extensions 3x12:
_x000C_Wk3
Day 1 Squat 3x5: 80% Tempo Squats (3-1-3) 4x6: Wide Stance Hack Squat 5x6: Bamboo Bar Squat 3x12: SSB Split Squats 3x12: Hanging Knee Raises 3x20:
Day 2 Bench 3x5: 80% Tempo Bench (3-1-3) 4x6: Close Grip Shoulder Saver 5x8: EZ Bar Decline (Bumper Plate) Skull Crushers 3x12: Chain Flies 3x12: Assisted Pull ups (Wide, Chin-up, Neutral) EACH POSITION 5x8: Day 3 Speed Squats 8x2: 60% + 4 chains total Deadlifts 3x5: 80% Chair Deadlift 4x8: Seated SSB Good-mornings to pins 4x15: Back Extension to GHR 4x15: Reverse Hypers 4x15:
Day 4 Speed Bench 8x3: 60% + 2 chains total Single Arm DB Bench Press 3x20: DB OH Press 4x20: Straight Bar Front Raises 3x20: Chain Lateral Raises 3x20: Laying Chain Tricep Extensions 3x12:
_x000C_Wk4 - DELOAD
Day 1 Tempo Squats (3-1-3) 3x5: Wide Stance Hack Squat 5x10: SSB Split Squats 3x12: Hanging Knee Raises 3x20:
Day 2 Tempo Bench (3-1-3) 3x5: Close Grip Shoulder Saver 5x10: Chain Flies 3x12: Assisted Pull ups (Wide, Chin-up, Neutral) EACH POSITION 5x8: Day 3 Hack Squat 3x20: SSb Seated GM 3x10: Banded TKE’s 4x20: Reverse Hypers 4x20: V-ups 4x15:
Day 4 DB Bench 3x12 DB OH Press 4x10: Chain Lateral Raises 3x20: Laying Chain Tricep Extensions 3x12: Incline DB Curls 3x15:
_x000C_Wk 5
Day 1 Squat 3x3: 85% Pause Squat against double Thin Orange 5x8: Anderson Squats 5x8: Wide Stance Leg Press 3x10: Font Foot Elevated Reverse Lunges 3x10: Planks (Front and both sides) 3x1 min each position non stop:
Day 2 Bench 3x3: 85% Paused Bench Against Single Red Orange 5x8: Spotto Press 5x8: Incline Tate Press 3x10: DB Dead Stop Rows 3x10: 6 ways 5x8: Day 3 Speed Squats 12x2: 50% + 4 chains total Deadlifts 3x3: 85% RDL 5x8: SSB Good-mornings into Chains 3x10: Cable Hip Pull-throughs 3x12: Reverse Hypers 3x15:
Day 4 Speed Bench 12x3: 50% + 2 chains total Kneeling Single Arm DB OH Press 3x10: Cable Flies 3x10: Arnold Press 3x10: Incline DB Bicep Curls 3x10: Dips 3x12:
_x000C_Wk 6
Day 1 Squat 3x2: 87.5% Pause Squat against double Thin Orange 4x6: Anderson Squats 4x6: Wide Stance Leg Press 3x12: Font Foot Elevated Reverse Lunges 3x12: Planks (Front and both sides) 3x1 min each position non stop:
Day 2 Bench 3x2: 87.5% Paused Bench Against Single Red Orange 4x6: Spotto Press 5x8: Incline Tate Press 3x12: DB Dead Stop Rows 3x12: 6 ways 5x8: Day 3 Speed Squats 10x2: 55% + 4 chains total Speed Deadlifts 15x1: 55% + 4 chains total RDL 4x6: SSB Good-mornings into Chains 3x12: Cable Hip Pull-throughs 3x15: Reverse Hypers 3x20:
Day 4 Speed Bench 10x3: 55% + 2 chains total Kneeling Single Arm DB OH Press 3x12: Cable Flies 3x12: Arnold Press 3x12: Incline DB Bicep Curls 3x12: Dips 3x15:
_x000C_Wk 7
Day 1 Squat 3x1: 90% Pause Squat against double Thin Orange 3x5: Anderson Squats 3x5: Wide Stance Leg Press 4x12: Font Foot Elevated Reverse Lunges 4x12: Planks (Front and both sides) 3x1 min each position non stop:
Day 2 Bench 3x1: 90% Paused Bench Against Single Red Orange 3x5: Spotto Press 5x8: Incline Tate Press 3x15: DB Dead Stop Rows 3x15: 6 ways 5x8: Day 3 Speed Squats 8x2: 60% + 4 chains total Deadlifts 3x1: 90% RDL 3x5: SSB Good-mornings into Chains 3x15: Cable Hip Pull-throughs 4x15: Reverse Hypers 4x20:
Day 4 Speed Bench 8x3: 60% + 2 chains total Kneeling Single Arm DB OH Press 3x15: Cable Flies 3x15: Arnold Press 3x15: Incline DB Bicep Curls 3x12: Dips 3x15:
_x000C_Wk 8 De-load
Day 1 Pause Squat against double Thin Orange 3x5: Anderson Squats 3x5: Wide Stance Leg Press 4x12: Font Foot Elevated Reverse Lunges 4x12: Planks (Front and both sides) 3x1 min each position non stop:
Day 2 Paused Bench Against Single Red Orange 3x5: Spotto Press 5x8: Incline Tate Press 3x15: DB Dead Stop Rows 3x15: 6 ways 5x8: Day 3 Leg Press 3x20: RDL 3x10: Cable Hip Pull-throughs 4x15: Banded GM 4x20: Hanging Knee Raises 4x15:
Day 4 Incline DB Press 3x10: Kneeling Single Arm DB OH Press 3x15: Chain Flies 3x15: Incline DB Bicep Curls 3x12: Dips 3x15:
