Rise of Man
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Jul 18th 2018
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Rise of Man

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

General tips for the journey ahead:

(1) Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent.

(2) Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group)

(3)Rest - make sure you are sleeping enough to ensure proper recover and to avoid fatigue, burn-out, and injury.

(4) Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails that Elisha sends you)

Training Tips:

(1) Try not to deviate from the workout. I've designed this program for the most optimal success.

(2) Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day.

(3) Choose a weight that you use to complete all reps within that specific set. Going to high and then having to switch to a lower weight is not the most optimal training strategy.

(4) Increase weight as you get stronger through the days/weeks/months.

Warming Up Tips: Warming up prior to training is important

Warming up primes the body for a great day of work sets - not just an average one.
You don't need that many warm-up sets to prepare you.
1x5 @ 40% working set weight
1x5 @ 50% working set weight
1x3 @ 60% working set weight
Jump into working sets.

Abdominal training:

Train abs 2-3 times a week.
A crunch type of movement and planks for a total of 5-8 sets per workout. Rep ranges that work best is between 10-15 per set for crunches and between 40 - 60 second sets for the planks

Pull  10 exercises, 1 hr 1 min

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3x12 reps

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3x8 reps

rest: 60s
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REST DAY - You earned it, Bro!!  0 exercises, 0 min
Chest/Arms  10 exercises, 1 hr 10 mins

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rest: 15s
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rest: 60s
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Back  8 exercises, 46 mins

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Legs  10 exercises, 1 hr 20 mins

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rest: 15s
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rest: 60s
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REST DAY - You earned it, Bro!!  0 exercises, 0 min
Push  12 exercises, 1 hr 14 mins

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rest: 15s
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3x5 reps

rest: 60s
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rest: 60s
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Pull  10 exercises, 1 hr 1 min

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rest: 15s
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rest: 60s
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3x12 reps

rest: 60s
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3x15 reps

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4x12 reps

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3x12 reps

rest: 60s
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3x8 reps

rest: 60s
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REST DAY - You earned it, Bro!!  0 exercises, 0 min
Chest/Arms  10 exercises, 1 hr 10 mins

0x0 reps

rest: 15s
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4x12 reps

rest: 60s
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4x12 reps

rest: 60s
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4x15 reps

rest: 60s
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Back  8 exercises, 46 mins

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rest: 15s
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rest: 60s
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3x8 reps

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Legs  10 exercises, 1 hr 20 mins

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rest: 15s
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rest: 60s
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4x15 reps

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REST DAY - You earned it, Bro!!  0 exercises, 0 min
Push  12 exercises, 1 hr 14 mins

0x0 reps

rest: 15s
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3x5 reps

rest: 60s
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3x12 reps

rest: 60s
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Pull  10 exercises, 1 hr 1 min

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rest: 15s
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rest: 60s
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3x12 reps

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3x8 reps

rest: 60s
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REST DAY - You earned it, Bro!!  0 exercises, 0 min
Chest/Arms  10 exercises, 1 hr 10 mins

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rest: 15s
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4x12 reps

rest: 60s
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Back  8 exercises, 46 mins

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3x8 reps

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Legs  10 exercises, 1 hr 20 mins

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rest: 15s
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rest: 60s
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4x40 reps

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4x15 reps

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4x15 reps

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REST DAY - You earned it, Bro!!  0 exercises, 0 min
Push  12 exercises, 1 hr 14 mins

0x0 reps

rest: 15s
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3x5 reps

rest: 60s
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3x12 reps

rest: 60s
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3x12 reps

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4x12 reps

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3x12 reps

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4x12 reps

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3x12 reps

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Pull  10 exercises, 1 hr 1 min

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rest: 15s
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4x7 reps

rest: 60s
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3x12 reps

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4x12 reps

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3x12 reps

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3x15 reps

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4x12 reps

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3x12 reps

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3x8 reps

rest: 60s
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REST DAY - You earned it, Bro!!  0 exercises, 0 min
Chest/Arms  10 exercises, 1 hr 10 mins

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rest: 15s
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4x12 reps

rest: 60s
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4x12 reps

rest: 60s
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4x15 reps

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4x10 reps

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Back  8 exercises, 46 mins

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4x12 reps

rest: 60s
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3x12 reps

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3x15 reps

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3x12 reps

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3x8 reps

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3x8 reps

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Legs  10 exercises, 1 hr 20 mins

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rest: 15s
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rest: 60s
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4x15 reps

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REST DAY - You earned it, Bro!!  0 exercises, 0 min

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