Kodiak regimen full body

DOWNLOADS/VIEWS: 0/281

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Three day full body program. Progression 5's Pro version of the 5/3/1 method for bench press, followed by 3 sets of 5 at second set weight. OHP is 5's pro 5/3/1 with 2 extra sets of 10 at first set weight. Lower body lifts are at user discretion. I program the squat and deadlift for higher volume due to disc degeneration and cardio needs for my job. Read the 531 Fprever book for insight on this programming. Superset/circuit the program as indicated. Keep your rests honest, and your vomit in the trash can.

A 8 exercises, 1 hr 16 mins

Barbell Bench Press	6x5 reps	rest: 60s
Chin-Up	6x8 reps	rest: 60s
Cable Pallof Press with Rotation	6x10 reps	rest: 60s
Barbell Hip Thrust	3x5 reps	rest: 60s
Side Bridge	3x5 reps	rest: 60s
Weighted Tricep Dip	1x100 reps	rest: 15s
Machine Inverted Row	1x100 reps	rest: 15s
Kettlebell One-Arm Swing	1x100 reps	rest: 60s

B 8 exercises, 53 mins

Barbell Deep Squat	3x15 reps	rest: 15s
Dumbbell One-Arm Incline Chest Press	3x10 reps	rest: 15s
Chin-Up	3x6 reps	rest: 15s
Barbell Sumo Deadlift	4x10 reps	rest: 15s
Reverse Crunch	4x20 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 15s
Push-Up	3x30 reps	rest: 15s
Dumbbell Bent-Over Raise	3x15 reps	rest: 60s

C 8 exercises, 1 hr 8 mins

Barbell Military Press	5x5,5,5,10,10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	5x10 reps	rest: 60s
Chin-Up	5x10 reps	rest: 30s
Barbell Bulgarian Split Squat	4x15 reps	rest: 10s
	4x10 reps	rest: 10s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Jackknife Sit-Up	5x15 reps	rest: 15s
Band Reverse Fly	5x25 reps	rest: 15s

Weak spots 8 exercises, 1 hr 0 min

	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Band Reverse Fly	3x30 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
	3x5 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x14 reps	rest: 60s
Sit-Up	3x30 reps	rest: 60s
	3x15 reps	rest: 60s