Weeks 1 - 4
Coach’s Notes:
I’m trying something new for the top of the year! I have been experimenting with putting my own twist on a Bodybuilding Cycle that I used to use back in the day. So what exactly is Bodybuilding and how does it differ from what we normally do? It means that the focus of the training is mainly on sculpting out the muscles of the body and usually making them bigger (or appear bigger.) This just means that now we will be doing higher rep ranges and isolating muscle groups.
The biggest difference here is that we will repeat the EXACT SAME WORKOUTS for 3-4 weeks at a time. I haven’t decided yet on whether I want to switch them every 3 weeks or 4 weeks. When I tested this myself, I did it for 4 weeks, but I know some people may get bored if we do that.
The goal is to try to add a little bit of weight to your movements each week, ramping up until you really push it in the final week. For example, my back squats from week to week went…
Week 1: 95, 95, 115, 135
Week 2: 135 for all sets
Week 3: 135, 155, 155, 165
Week 4: 175, 175, 175, 185
As you can see, this is a huge swing! This comes from a couple of reasons. First, you may have no clue what a good starting point is! That’s ok. Experiment! Secondly, your body will start to become more acquainted with the specific work on a weekly basis and you’ll find you can handle more and more. Of course, this is without taking into account illness, random insomnia, life getting in the way, etc. so don’t worry if your numbers do NOT go up week to week. That’s ok too!
Let’s try this cycle for a few weeks and let me know if you like it. Very different from what we usually do here, but I thought it’d be fun to start the year with some bodybuilding gainz!
Day 1
General Warm Up
3-5min of Cardio of choice, then...
3 Rounds:
5-10 Air Squats
3 Inchworms (No Push Up)
:30 Hollow Hold
:30 Arch Hold
Workout
A. Back Squat: 4 x 10 - Rest :90
B. 3-4 Sets
Dumbbell Romanian Deadlift: 12 Reps - Rest :30
Split Squats: 8 Reps Each Leg - Rest :60
C. 3 Sets
Dumbbell Bench Press: 15 Reps - Rest :30
Dips: 10 reps - Rest :30
Bent Over Row: 10 Reps - Rest :60
Day 2
General Warm Up
3-5min Cardio of Choice, then…
3 Rounds
5 PVC Pass Throughs*
5 PVC Deadlifts*
5 PVC Good Mornings*
10 PVC Thrusters*
5 Inchworms (no push up)
5 Burpees
Workout
A: Deadlift: 4 x 6 - Rest :90
B. 3-4 Sets
8 Strict Pull Ups (or Lat Pull Down) - Rest :60
20 Single Arm DB Rows on Each Arm - Rest :60
C. 3 Sets
15 Hammer Curls - Rest :30
10 Reverse Curls - Rest :30
12 Hang Power Cleans - Rest :30
Day 3
General Warm Up
3-5min Cardio of Choice, then…
3 Rounds
5-10 Single Leg Deadlifts on each leg (no weight)
5 Push Ups
5 Sit Ups
Workout
A. Barbell Bench Press: 4 x 8 - Rest :90
B. 4 Sets
10 Single Arm Strict Press Each Arm - Rest :60
10 Dumbbell Bench Press - Rest :60
C. 3 Sets
12 Arnold Press (No Bicep Curl)- Rest :30
20 Push Ups - Rest :60
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