Fiready Block 1 T-Nation
Sport
Intermediate
Barbell
Plan Details
The Fiready Block 1 T-Nation routine by dhanks2 is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Day 1 Heavy Hypertrophy
Est. 62 min
4 exercises
Barbell Front Squat
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Chin-Up with Knee Raise
5 Sets x 12 Reps
Barbell Rack Pull
5 Sets x 12 Reps
Day 2
Day 2 VO2 Max
Est. 34 min
3 exercises
Forward Sled Push
3 Sets x 8 Reps
KB Farmers Walk
3 Sets x 8 Reps
Reverse Sled Drag - 2 Post
3 Sets x 8 Reps
Day 3
Day 3 Power
Est. 62 min
6 exercises
Box Jump Multiple Response
4 Sets x 8 Reps
Barbell Squat
4 Sets x 6 Reps
Long Jump
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Plyo Push-Up
4 Sets x 5 Reps
Explosive Bench Press
4 Sets x 8 Reps
Day 4
Workout 4: Push/Pull
Est. 71 min
9 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Assisted Dip
2 Sets x 10 Reps
Day 4
Day 4 Endurance Strength
Est. 26 min
7 exercises
Bear Crawl
6 Sets x 2 Reps
Sled Sprint - Rope Over Shoulder
6 Sets x 8 Reps
Sled Rope Pull
6 Sets x 8 Reps
Bear Crawl
6 Sets x 2 Reps
Sandbag Carry
6 Sets x 2 Reps
Tire Strike
6 Sets x 10 Reps
Shoulder + Suitcase Farmer Walk
6 Sets x 2 Reps
