Month 5 – Workout

Goals: Hypertrophy; Health

Day 1

 

BLOCK 1:

Circuit: 10 minutes (complete as many rounds as possible)

Hang Power Clean x8 (very light load)

Box Jump x8

MB Slam x8

V-Up x8

Block 2:

Step Back Lunge 3×8 each

Lateral Lunge 3×8 each

Side Plank 3×30 s. each

Block 3:

Shoulder Internal/External Rotation 3×8 each

DB Shrug 3×8 each

DB Front Shoulder Raise 3×8

DB Lateral Shoulder Raise 3×8

Shoulder Halos 3×8 each direction

 

Day 1

 

 

Block 1:

Circuit: 10 minutes (complete as many rounds as possible)

Hang Power Clean x8 (very light load)

Box Jump x8

MB Slam x8

V-Up x8

Block 2:

Step Back Lunge 3×8 each

Lateral Lunge 3×8 each

Side Plank 3×30 s. each

Block 3:

Shoulder Internal/External Rotation 3×8 each

DB Shrug 3×8 each

DB Front Shoulder Raise 3×8

DB Lateral Shoulder Raise 3×8

Shoulder Halos 3×8 each direction

Day 2

 

Block 1:

Back Squat 4×8

Physio Ball Plank Saw 4×10

Plank 4×1 minute

Block 2:

Bench Press 4×8

Single Arm Band/Cable Row 4×8 each

Crunches 4×25

Block 3:

Pull Up or Lat Pull Down 4×5

High Plank Shoulder Tap 4×10 each

 

Day 2

 

Block 1:

Back Squat 4×8

Physio Ball Plank Saw 4×10

Plank 4×1 minute

Block 2:

Bench Press 4×8

Single Arm Band/Cable Row 4×8 each

Crunches 4×25

Block 3:

Pull Up or Lat Pull Down 4×5

High Plank Shoulder Tap 4×10 each

Day 3

 

Block 1:

Hip Thrusts (Weighted Bridge) 4×8

Shoulder Press 4×8

Deadbug 4×10

Block 2:

R.F.E. Split Squat 3×6 each

Calf Raise 3×10

Wall Leaning Calf Raise 3×15

Block 3:

Barbell Bent Over Row 3×6

Hanging Knee Tuck or Leg Raise 3×10

Block 4: 10 Minutes EMOM (Every Minute on the Minute)

KB Swings 10 reps

Burpees 10 reps

Day 3

 

Block 1:

Hip Thrusts (Weighted Bridge) 4×8

Shoulder Press 4×8

Deadbug 4×10

Block 2:

R.F.E. Split Squat 3×6 each

Calf Raise 3×10

Wall Leaning Calf Raise 3×15

Block 3:

Barbell Bent Over Row 3×6

Hanging Knee Tuck or Leg Raise 3×10

Block 4: 10 Minutes EMOM (Every Minute on the Minute)

KB Swings 10 reps

Burpees 10 reps