Month 4 – Workout

Goals: Unilateral Muscular Hypertrophy, Health

Day 1

 

BLOCK 1:

Hang Power Clean 5×3

SL Box Jump 5×3 each

Rest 2 minutes

Block 2:

Step Back Lunge 4×8 each (Barbell or DB)

Deadbug 3×12 each

Lateral Band Walk 3×10 each

Block 3:

½ Kneeling Shoulder Press 4×8 each

Single Arm DB Row 4×8 each

Offset Farmer’s Carry 4×25 steps each arm

 

Day 1

 

 

Block 1:

Hang Power Clean 5×3

SL Box Jump 5×3 each

Rest 2 minutes

Block 2:

Step Back Lunge 4×8 each (Barbell or DB)

Deadbug 3×12 each

Lateral Band Walk 3×10 each

Block 3:

½ Kneeling Shoulder Press 4×8 each

Single Arm DB Row 4×8 each

Offset Farmer’s Carry 4×25 steps each arm

Day 2

 

Block 1:

Single Leg RDL 4×8 each

Pull Up 3×8

High Plank Pull Through 3×10 each

Block 2:

Alternating Incline DB Bench Press 4×10 each

Bent Over Y’s 3×5

Standing Band Anti-Rotation 3×30 seconds each

Block 3:

Stair Run 3×3-5 flights

Burpee 3×10

Crunches 3×20

 

Day 2

 

Block 1:

Single Leg RDL 4×8 each

Pull Up 3×8

High Plank Pull Through 3×10 each

Block 2:

Alternating Incline DB Bench Press 4×10 each

Bent Over Y’s 3×5

Standing Band Anti-Rotation 3×30 seconds each

Block 3:

Stair Run 3×3-5 flights

Burpee 3×10

Crunches 3×20

Day 3

 

Block 1:

Single Leg Step Down 4×8 each

Lateral Lunge 4×8 each

KB Swing 4×8

Block 2:

Barbell Bent Over Row 4×8

Push Up 4×8

Flutter Kick 4×30 s.

Block 3:

DB Biceps Curl 3×12

Skull Crushers 3×12

DB Front to Lateral Raise 3×10 each

Block 4: (Circuit: 8 Minutes As Many Rounds as Possible) 

Jump Rope 100

Squat Jump 10

Mountain Climbers 20 each

Glute Bridge 30

Day 3

 

Block 1:

Single Leg Step Down 4×8 each

Lateral Lunge 4×8 each

KB Swing 4×8

Block 2:

Barbell Bent Over Row 4×8

Push Up 4×8

Flutter Kick 4×30 s.

Block 3:

DB Biceps Curl 3×12

Skull Crushers 3×12

DB Front to Lateral Raise 3×10 each

Block 4:(Circuit: 8 Minutes As Many Rounds as Possible)

Jump Rope 100

Squat Jump 10

Mountain Climbers 20 each

Glute Bridge 30