Lean Season, 5.10.15 Program.
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Program Notes!
1. Sleep and nutrition are FIRST AND FOREMOST. You cannot and will not maximize the effectiveness of the program, improve health, looks, and performance if you aren’t embracing the primary drivers thereof. These are personalized conversations to address lifestyle and nutrition, before the training/action plan.
2. Each daily segment (1-4) is set for 10-15 minutes…this is to accommodate for “prep” sets. DO NOT jump straight into your work sets without taking 1-3 sets to find the correct weight. Each week, record the weights used for your main movement. Aim to add 5-10 pounds to this movement weekly.
3. Each movement should be focused on a 3 second eccentric/lowering phase and FULL range(s) of motion…get a big stretch on each exercise @ the bottom of the end range. Think SLOW down, FAST up.
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Monday: Squat Emphasis Lower
1. Prep @ 10-15 minutes, light cardio of choice.
2. Main Movement @ Take 2-3 prep sets, then complete 3x5 ANY Squats…front OR back OR split.
3. Accessory/Trunk @ 3x
a. 10 Walking Lunges, paired with
b. 10 Sumo (Wide Stance) Deadlifts
4. Targets/Isolation/Durability @ 2-3x15+
a. Quads
b. Calves
c. Glutes
d. Hams
e. Hips
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Tuesday: Shoulders Emphasis Upper.
1. Prep @ 10-15 minutes, light cardio of choice.
2. Main Movement @ Take 2-3 prep sets, then complete 3x5 Overhead Presses, using dumbbells OR barbell.
3. Accessory/Trunk @ 3x
a. 10 Dips OR Depth Pushups, paired with
b. 15 Seated Pulldowns.
4. Targets/Isolation/Durability @ 2-3x15
a. Triceps
b. Biceps
c. Shoulders
d. Abs
e. Neck/Traps
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Wednesday:
OFF…extend the fast until lunchtime or beyond.
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Thursday: Deadlifts/Backside Emphasis Lower.
1. Prep @ 10-15 minutes, light cardio of choice.
2. Main Movement @ Take 2-3 prep sets, then complete 3x5 Romanian OR Single Leg Deadlifts
3. Accessory/Trunk @ 3-5x
a. 10 Goblet Squats, paired with
b. 15 Back Extensions (can go weighted)
4. Targets/Isolation/Durability @ 2-3x15
a. Quads
b. Calves
c. Glutes
d. Hams
e. Hips
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Friday: Chest Emphasis Upper.
1. Prep @ 10-15 minutes, light cardio of choice.
2. Main Movement @ Take 2-3 prep sets, then complete 3x5 Bench Presses, using dumbbells OR barbell.
3. Accessory/Trunk @ 3x
a. 10 Dips OR Depth Pushups, paired with
b. 15 ANY Row(s) Variation.
4. Targets/Isolation/Durability @ 2-3x15
a. Triceps
b. Biceps
c. Shoulders
d. Abs
e. Neck/Traps
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Saturday OR Sunday: Go Long.
Complete a fasted 5k (or more)…walk, hike, bike, swim, ruck, row, elliptical, ruck, paddleboard. Whatever you like/enjoy doing. Do it OUTSIDE.
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After the day’s training, report to base!
Send the sleep score, bodyweight check, weights used, the day’s nutrition plan, or any of the metrics that we’ve discussed as essential components of your program.
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Win EVERY Day-
Coach…aka Rodney.