Here is a quick and dirty program that I gave to some of my athletes here. Take a look and have fun with it if you try.
Max effort upper
Exercise 1: Build up to a max set of 3-5 reps in one of the following exercises and rotate them each week:
Push press, strict press, close grip inclines, seated military press, close grip bench press, Close grip floor press
Exercise 2: two sets to failure of one of the following:
Db military press (seated or standing), Db steep incline press, DB incline press, Dips
Db one arm military press
Exercise 3: 3-4 sets of 8-12 reps of one of the following
Db rows, Machine rows, Barbell rows, Body weight low rows, Cable rows
Exercise 4: 100 reps of one of the following:
Band pull aparts, scarecrows, face pulls, rear delt flyes, seated db power cleans
Exercise 5: 3-4 sets of 8-20 reps of one of the following:
Db shrugs, barbell shrugs, db snatch (light weight on this one), Cuban presses
Exercise 6: 3-4 sets of 8-12 reps of any curl exercise of your choice
Dynamic effort Lower
Exercise 1: 5-8 sets of 3 jumps in one of the following ways:
Box jumps, Seated box jumps, Box jumps holding light dumbbells, Medicine ball broad jumps
Exercise 2: back squats 50% of your max for 10 sets of 2 reps, aim for max speed and pause in the bottom of each rep. You can switch this to clean pulls or snatch pulls same idea with speed
Exercise 3: 1 leg exercise 3-4 sets of 8-10 reps of one of the following:
Bulgarian split squats, Reverse lunges, Lunges, Step ups
Exercise 4: Hip exercise: 4 sets of 8-20 reps of one of the following exercises:
Back extensions on 45 degree machine, Back extensions on the GHR, GHRs (glute ham raise), Romanian deadlifts, Kb swings
Exercise 5: heavy abs 4-5 sets of 10-20 reps of one of the following:
Hanging leg raises, Incline sit ups, Weighted planks, Db side bends
Rep Effort Upper
Exercise 1: Medball push press to ceiling 5-8 sets of 3 maximal throws let the ball hit the ground between each rep. Can do this one handed or two. Use a light ball 5-20lbs. most likely 8-10.
Exercise 2: 3 sets of failure in one of the following exercises:
Db bench press, Db incline press, Db military press, Weighted dips, Weighted push ups, Handstand push ups
Exercise 3: 3-4 sets of 8-12 reps pick one of the following:
Chin ups, Pull ups, neutral grip pull ups, Lat pulldowns (not a fan)
Exercise 4: pick one of the upper back exercises from the other upper body day and do 100 reps of it (break up sets where you need to)
Exercise 5: 4 sets of 8-12 reps of one of the following:
Lateral raises, Machine lateral raises, Upright rows, Lateral raises with thumbs pointed down
Exercise 6: triceps 4-5 sets of 8-12 reps, pick one of the following
Overhead skull crushers (French press), Tate press, Skull crushers, Cable overhead skull crushers, Db overhead skull crushers
Exercise 7: biceps 4-5 sets of 8-12 reps pick one exercise with the fat grips on the bar and go for it.
Max effort lower
Exercise 1: Back squat build up to a heavy set of 5. Take as many sets as you need to do so. Next week do trap bar deadlifts for a max set of 5. Following week do front squats for a max set of 5 reps. The following week go up to a max set of 5 in the safety squat bar. Be sure you are squatting to parallel and using good form. One week 5 rotate back to the back squat and beat your old PR.
Exercise 2: pick another unilateral exercise from the other lower body day and do it 3 sets of 6-12 reps
Exercise 3: pick another hip exercise from the other lower body day and do it 3 sets 8-15 reps
Exercise 4: high rep ab work, do what you want, but lots of reps here.
Exercise 5: push, pull, or drag the sled for 5-10 trips of 30-60 yards
This program was written with liberal inspiration from both the folks at westside barbell and from Joe Defranco’s Westside for skinny bastards program. If you need more context on exercises or programming please go to those websites and read up on the exercises and their programming.
havebeltwilltravel 