A few friends, both athletes and former athletes, have asked for a training program. Their goals are pretty much the same - some strength and some size. So here is a 4 day/week program using an upper/lower split. You can also do it as a 3 day/week program, cycling through the 4 days. This is very similar to what I have personally used in the past.
10 minute warm-up - a variety of foam rolling, calisthenics, stretching and mobility work
Day 1
A. Squat - 5x5 (for crying out loud, break parallel)
B. Lunge variation - 3x8/leg
C1. KB swing/Cable pull thru - 3x12-15
C2. core exercise of your choice - I like hanging from a pull up bar and doing knee or leg raises
D. High rep KB swings or short sprints
Day 2
A1. Bench press - 5x5
A2. pull up variation - 5xAMPRAP (As many perfect reps as possible, perfect being full range of motion and not reaching a point where you have to swing your legs to get higher)
B1. DB push press - 3x10
B2. Inverted/TRX rows - 3x12
C1. Face pulls - 3x15
C2. elbow flexion - 3x10-12
C3. elbow extension - 3x10-12
(your choice on C2 and C3)
D. push or pull a sled or run some hills for 15-30 minutes
Day 3
A. Deadlift - work up to a 5 rep max - 1 or 2 back down sets of 6-8 are ok too
B. DB step ups - 3x10/leg
C1. DB RDL - 3x12
C2. core exercise - Stability ball knee tucks/pikes or plank variation
D. High rep KB swings or short sprints
Day 4
A1. Low incline DB bench - 4x10
A2. 1 arm DB rows - 4x12
B1. BB military press - 3x8
B2. pull up variation - 3xAMPRAP
C1. Rear delt flyes w/ low cables or db's - 3x12
C2. dips - 3x12
C3. elbow flexion - 3x10-12
D. push or pull a sled or run some hills
You can also push or pull a sled on off days. Whatever works best for you. Personally, I like doing high rep kb snatches at the end of lower body days and hills or prowler pushes on off days or at the end of upper body days.
Any questions or comments, please leave them on my facebook wall. Thanks for reading!
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