10 Week Hard Body Training

Monday: Lower body strength/hypertrophy work
Tuesday: Lower body pump complex/lower body metcon
Wednesday: Upper body strength/hypertrophy work
Thursday: Upper body pump complex/upper body metcon
Friday: Optional sprint/energy systems session
Saturday: Whole body explosive work
Sunday: OFF


Female Squat

Load Progression

Leg Curl
The program uses two main systems of progression: programmed progression and double progression.
Programmed progression refers to a cycle where the weights are planned in advance based on your 1RM. So you'll need to establish your maximum load for one technically solid rep on the back squat, push press, and power clean from the hang.
The percentages used during this whole program are all based on that 1RM.
Double progression is a system where you have a target rep range instead of a precise number of reps to do, 6 to 8, for example. You will use the same weight for all your work sets.
The goal is to be able to do all the work sets with the upper limit of the range (8 in our example) with the same weight. When you're able to do that, you increase the weight at your next session. If you can't get 8 reps for all of your work sets, that's fine, but it means that you'll keep the same weight during next week's workout.
So when you see a percentage given for an exercise below, it uses the planned progression. When you don't see a percentage, it means you'll use the double progression approach.

The Program

Monday

ExerciseWkSets x Reps%1RMRest
ABox Jump3 x 10
BBack Squat1
2
3
4
5
6
7
8
9
10
5 x 4
5 x 5
5 x 6
3 x 3
5 x 3
6 x 3
3 x 3
3 x 2
3 x 3
Test Max
80%
80%
80%
90%
90%
90%
95%
100%
100%
75 sec.
90 sec.
2 min.
2 min.
2 min.
90 sec.
90 sec.
2 min.
2 min.
C1Superslow Eccentric
Back Squat *
squat down in 6 seconds, stand up fast
1
2
3
4
5
6
7
8
9
10
5 x 4
5 x 5
5 x 6
3 x 3
5 x 3
6 x 3
3 x 3
3 x 2
3 x 3
None
60%
60%
60%
70%
70%
70%
75%
80%
80%
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
C2Dumbbell Jump Squat *
using 20-30% of your body weight
1
2
3
4
5
6
7
8
9
10
5 x 4
5 x 5
5 x 6
3 x 3
5 x 3
6 x 3
3 x 3
3 x 2
3 x 3
None
20%
25%
30%
20%
25%
30%
20%
25%
30%
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
DBarbell Hip Thrust * *
with 3 second hold at peak contraction
1
2
3
4
5
6
7
8
9
10
4 x 6-8
4 x 6-8
4 x 6-8
2 x 6-8
4 x 6-8
5 x 6-8
6 x 6-8
3 x 6-8
2 x 6-8
None
75 sec.
75 sec.
75 sec.
60 sec.
60 sec.
60 sec.
45 sec.
45 sec.
45 sec.
* Perform one set of C1, rest 30 seconds, then perform a set of C2, rest 90 seconds and repeat.
* * Utilize the double progression method, which means the goal is to do 6-8 reps on all your sets using the same weight. If you can complete 8 reps on all your sets, you increase the weight by 5, 10, or even 20 pounds at the next workout. If you do something like 8, 8, 7, 6, that's fine, but it means that you keep the same weight during the next session.

Tuesday

CircuitsSetsRepsDetails
Lower Body Pump
Lying Leg Curl
Leg Extension
Walking Lunge

3 rounds

10 - 15

Rest minimal between exercises and 90-120 sec. between rounds.
Metabolic Conditioning *
Bike Sprint
Body Weight Squat
Vertical Jump

1 min
30
10
* Number of times to perform:
Week 1 3 rounds
Week 2 4 rounds
Week 3 5 rounds
Week 4 2 rounds
Week 5 4 rounds
Week 6 5 rounds
Week 7 6 rounds
Week 8 3 rounds
Week 8 5 rounds
Week 10 2 rounds

Wednesday

ExerciseWkSets x Reps%1RMRest
AMedicine Ball Throw,
wall slams
3 x 10
BPush Press1
2
3
4
5
6
7
8
9
10
5 x 4
5 x 5
5 x 6
3 x 3
5 x 3
6 x 3
3 x 3
3 x 2
3 x 3
Test Max
80%
80%
80%
90%
90%
90%
95%
100%
100%
75 sec.
90 sec.
2 min.
2 min.
2 min.
90 sec.
90 sec.
2 min.
2 min.
C1Superslow Eccentric
Push Press *
lower the bar in 6 seconds, especially from forehead to clavicle
1
2
3
4
5
6
7
8
9
10
5 x 4
5 x 5
5 x 6
3 x 3
5 x 3
6 x 3
3 x 3
3 x 2
3 x 3
None
60%
60%
60%
70%
70%
70%
75%
80%
80%
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
30 sec.
C2Overhead Medicine Ball Throw *1
2
3
4
5
6
7
8
9
10
5 x 5
5 x 5
5 x 5
3 x 8
5 x 8
6 x 8
3 x 10
3 x 12
3 x 15
None
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
DBent-Over Barbell Row
torso parallel to the floor
1
2
3
4
5
6
7
8
9
10
4 x 6-8
4 x 6-8
4 x 6-8
2 x 6-8
4 x 6-8
5 x 6-8
6 x 6-8
3 x 6-8
2 x 6-8
None
75 sec.
75 sec.
75 sec.
60 sec.
60 sec.
60 sec.
45 sec.
45 sec.
45 sec.
ELat Pulldown * *1
2
3
4
5
6
7
8
9
10
4 x 6-8
4 x 6-8
4 x 6-8
2 x 6-8
4 x 6-8
5 x 6-8
6 x 6-8
3 x 6-8
2 x 6-8
None
75 sec.
75 sec.
75 sec.
60 sec.
60 sec.
60 sec.
45 sec.
45 sec.
45 sec.
* C1 and C2 are a contrast superset. Perform one set of C1, rest 30 seconds, perform a set of C2, rest 90 seconds and start over.
* * This movement utilizes the double progression method. That means your goal is to do 6-8 reps on all your sets using the same weight. If you can complete 8 reps on all your sets, you increase the weight by 5, 10, or even 20 pounds at the next workout. If you do something like 8, 8, 7, 6, that's fine, but it means that you keep the same weight during the next session.

Thursday

CircuitsSetsRepsDetails
Upper Body Pump 1
Dumbbell Lateral Raise
Lying Dumbbell Triceps Extension
Dumbbell Shoulder Press

3 rounds

12 - 15

Rest minimal between exercises and 90-120 sec. between rounds.
Upper Body Pump 2
Lat Pulldown, wide behind neck
Lat Pulldown, wide in front
Lat Pulldown, hands supinated as in chin-up position

3 rounds

12 - 15

Rest minimal between exercises and 90-120 sec. between rounds.
Metabolic Conditioning *
Rowing Ergometer
Push-Up

500 m.
10
* Number of times to perform:
Week 1 3 rounds
Week 2 4 rounds
Week 3 5 rounds
Week 4 2 rounds
Week 5 4 rounds
Week 6 5 rounds
Week 7 6 rounds
Week 8 3 rounds
Week 8 5 rounds
Week 10 2 rounds

Friday (Optional Session)

CircuitSetsRepsDetails
Medley *
Farmer's Walk or
Prowler Pushing
Walk Back
Sprint
There's no rest between activies (the active rest is the walk to the start line for the sprints). After the sprint you rest 90 seconds.
* Number of times and distance to perform:
Week 1 5 rounds 50yd.
Week 2 6 rounds 50yd.
Week 3 7 rounds 50yd.
Week 4 5 rounds 60yd.
Week 5 6 rounds 60yd.
Week 6 7 rounds 60yd.
Week 7 5 rounds 70yd.
Week 8 6 rounds 70yd.
Week 8 7 rounds 70yd.
Week 10 Off

Saturday

ExerciseWkSets x Reps%1RMRest
APower Clean from the Hang1
2
3
4
5
6
7
8
9
10
10 x 3
10 x 3
10 x 3
5 x 5
5 x 5
5 x 5
3 x 3
3 x 3
3 x 3
Test Max
80%
80%
80%
90%
90%
90%
95%
100%
100%
75 sec.
90 sec.
2 min.
2 min.
2 min.
90 sec.
90 sec.
2 min.
2 min.
Whole Body Power Complex *
B1Dumbbell Lateral Raise570%30 sec.
B2Box Jump, shoot for a 20" box1030 sec.
B3Overhead Medicine Ball Throw, push press action1030 sec.
B4Broad Jump1030 sec.
B5Medicine Ball Slam1030 sec.
CircuitsSetsRepsDetails
Metabolic Conditioning
Bike Sprint
Rowing Ergometer
Push-Up

1 min
250 m.
10
Perform as many times as possible in a 12-minute time frame. Try to increase your workload every week.
* Number of times to perform:
Week 1 3 rounds
Week 2 4 rounds
Week 3 5 rounds
Week 4 2 rounds
Week 5 4 rounds
Week 6 5 rounds
Week 7 6 rounds
Week 8 3 rounds
Week 8 5 rounds
Week 10 2 rounds

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