Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Program is geared specifically towards preparation for a 5 K + bench press contest
2-3 days/wk. heavy strength training
2-4 days/wk. running
2-4. days/wk. walking 30+ mins +20 lbs weight vest is used at times to keep heart rate up
Note: Maintaining calf strength/size due to previous injury is important in my program, any weakness can be programmed in the same way instead
Auxiliary sessions such as Mobility and Neural recharge are there to maintain athleticism and are done depending on energy levels
5x5 reps |
rest: 130s
|
|||
3x8 reps |
rest: 120s
|
|||
Smith Machine Front Squat
|
3x12 reps |
rest: 120s
|
||
Machine Seated Leg Curl
|
2x20 reps |
rest: 90s
|
||
Machine Leg Extension
|
2x20 reps |
rest: 90s
|
4x7 reps |
rest: 130s
|
|||
2x12 reps |
rest: 130s
|
|||
Machine Seated Leg Curl
|
2x20 reps |
rest: 90s
|
||
Machine Leg Extension
|
2x20 reps |
rest: 90s
|
||
2x8 reps |
rest: 120s
|
Barbell Push Press
|
4x3 reps |
rest: 120s
|
||
Barbell Hip Thrust
|
4x7 reps |
rest: 120s
|
||
Barbell Bench Press
|
4x7 reps |
rest: 135s
|
||
Calf Press On Leg Press
|
3x8 reps |
rest: 110s
|
||
2x8 reps |
rest: 120s
|
Machine Calf Raise
|
1x50 reps |
rest: 90s
|
Single-Leg Glute Bridge
|
2x12 reps |
rest: 15s
|
||
2x12 reps |
rest: 15s
|
|||
2x12 reps |
rest: 15s
|
|||
2x12 reps |
rest: 15s
|
|||
Kettlebell Pistol Squat
|
2x12 reps |
rest: 15s
|
||
Dumbbell Pullover
|
2x12 reps |
rest: 15s
|
||
2x12 reps |
rest: 30s
|
Kettlebell One-Arm Swing
|
4x5 reps |
rest: 45s
|
||
Dumbbell Jump Squat
|
4x5 reps |
rest: 45s
|
||
Plyo Push-Up
|
4x5 reps |
rest: 45s
|
1x20 reps |
rest: 90s
|
|||
Walking
|
1x0 reps |
rest: 40s
|