Lifting Schedule

This is a four day a week lifting program that runs for three weeks. The video tutorials of all of these lifts can be found on our workout tutorials page. As you can see some rep numbers are bolded and some are not. This is because each lift consists of 3 series, A, B and C. A is bold, B is not and C is bold. How this works is you do each series at a time and do not do one lift twice in a row. For example, in day one A series you would do a set of Hang Cleans, then a set of ALT DB Press and then a Front Bridge and repeat until you move onto series B.
After three weeks you can mix up the reps and exercises to continue on the same system. For example, in the fourth week you may want to go 3 sets of 2 reps for cleans if you want to go heavy and try to increase your power. Also you can substitute different workouts to keep the lift fresh and fun. For example, I might substitute Military DB Press for 1/2 Kneeling ALT DB Press in weeks 4-6, but these are just suggestions. MIX IT UP and HAVE FUN!


Day 1

Lift: Day 1
Exercise	Week 1		Week 2		Week 3
Hang Clean	5		5		5
	5		5		5
	5		5		5
1/2 kneeling ALT DB Press	8		8		8
	8		8		8
	8		8		8
Front Bridge	3x:10		3x:10		3x:10
	3x:10		3x:10		3x:10
	3x:10		3x:10		3x:10
Front Squat	10		10		10
	10		10		10
	10		10		10
Ball Quad Stretch	5 Breaths		5 Breaths		5 Breaths
	5  Breaths		5 Breaths		5 Breaths
	5 Breaths		5 Breaths		5 Breaths
Neutral Grip Chin Up Tempo 5/1/1	5		5		5
	5		5		5
	5		5		5
ISO Split Squat Tempo	6		6		6
	6		6		6
	6		6		6
Day 2 Lift: Day 2
Exercise	Week 1		Week 2		Week 3
Bench Press	5		5		5
	5		5		5
	5		5		MR
	5				#
Side Bridge	3x:10		3x:10		3x:10
	3x:10		3x:10		3x:10
	3x:10		3x:10		3x:10
Ball Internal Rotation	10		10		10
	10		10		10
1/2 Kneeling ALT DB Press	8		8		8
	8		8		8
	8		8		8
1/2 Kneeling Anti Rotation Press	8		10		12
	8		10		12
Tspine Rotation	10		10		10
	10		10		10
1/2 Kneeling Chop	8		8		8
	8		8		8
TRX YTL	6		8		10
	6		8		10
Tempo SLDL 1 DB 5/1/1	5		5		5
	5		5		5
Day 3 Lift: Day 3
Exercise	Week 1		Week 2		Week 3
DB Snatch (each arm)	5		5		5
	5		5		5
	5		5		5
DB Front Bridge Row	10		10		10
	10		10		10
	10		10		10
Spiderman Stretch	5 Breaths		5 Breaths		5 Breaths
	5 Breaths		5 Breaths		5 Breaths
	5 Breaths		5 Breaths		5 Breaths
TBDL	5		5		5
	5		5		5
	5		5		5
Bench Glute Stretch	5 Breaths		5 Breaths		5 Breaths
	5 Breaths		5 Breaths		5 Breaths
	5 Breaths		5 Breaths		5 Breaths
Nuetral Grip Chin Up 5/1/1	5		5		5
	5		5		5
	5		5		5
Lat Stretch	5 Breaths		5 Breaths		5 Breaths
	5 Breaths		5 Breaths		5 Breaths
	5 Breaths		5 Breaths		5 Breaths
1 Leg Box Squat	8		8		8
	8		8		8
	8		8		8
Inverted Row	10		10		10
	10		10		10
	10		10		10
Day 4 Lift: Day 4
Exercise	Week 1		Week 2		Week 3
High Incline DB ALT Press	8		8		8
	8		8		8
	8		8		8
			8		8
Side Bridge	5x:10		5x:10		5x:10
	5x:10		5x:10		5x:10
	5x:10		5x:10		5x:10
Ball Internal Rotation	10		10		10
	10		10		10
Tempo Push UP 5/1/1	5		5		5
	5		5		5
	5		5		5
1/2 Kneeling Anti Rotation Press	8		10		12
	8		10		12
Tspine Rotation	10		10		10
	10		10		10
1/2 Kneeling Lift	8		8		8
	8		8		8
TRX YTL	6		8		10
	6		8		10
SB Ham Curl	8	25lbs.	10	25lbs.	12	25lbs.
	8	25lbs.	10	25lbs.	12	25lbs.