My New Workout Program

Posted: March 11, 2019 in Workout Reports

Theory:

  • Deadlift, squat, and press variation each day, plus one support exercise. Two heavy primary lifts, two lesser intensity.
  • 8×3 sets are composed of 3-4 heavy working sets, the rest acclimating sets.
  • On the 3×6, do one preliminary warm-up if necessary, then jump to working weight, moderating as needed for challenging sets. These take place in the second half of the workout, so everything should be warm and moving freely.

Warmup: (All days. Three sets for each) 

  1. 10 Kettlebell swings each arm
  2. 10 Goblet Squats plus 10 overhead globe presses

Day 1:

  1. Bench Press (Pause, narrow grip) 8×3
  2. Deadlift 8×3
  3. Squat (front/goblet/Zercher) 3×6
  4. Barbell Curls 3×6

Day 2:

  1. Box Squat 8×3
  2. Incline Bench (Pause, Wide Grip) 8×3
  3. Pendlay Row 3×6
  4. Triceps Extensions 3×6

Day 3:

  1. Trap Bar (Low) 8×3
  2. Trap Bar (High) 8×3 <start at low bar top set>
  3. Overhead Press 3×6
  4. Lat Pulls 3×6

Assistance/Mobility: 

  1. Stretch before warmups
  2. Rotator Cuff external rotations (exercise bands)

Cardio: 20 minutes, recumbent bike after weights

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