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Training Philosophy
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Nevin
GPP
PHASE
Workout #3 11/18
exercise-SETS X REPS X RESISTANCE
A1 Birddog Warmup
3x5/5s Holds
A2 Pull Apart Dislocate
3x10
A3 Inch Worm
3x5
B1 RFE Split Squat
3x10ex BW-30lb
B2 Db SA Db Bench 3
x10ex30-40
B3 Rest, you earned it
3x60-90
s
C1 UH lat pull
3x12x80-90
?
C2 Lu Raise
3x10x2.5
-
5
C3 Side Plank Leg Raise
3x8e
D1 Plate Carry Cocky Walk
3xd/bx 25-35
Hypertrophy
PHASE
11/4
exercise-SETS X REPS X RESISTANCE
General Warmup- Jogging or bike for 5 mins (Optional)
A1 LOW BAR Back Squat warmup
3x5x 45%, 65%, 85% (% of working weight)
A2 Pull Apart Dislocate
3x8
A3 Barbell Mob
3x8
B1 LOW Bar Back Squat
5x3x 2 Reps In Reserve
B2 Rev Bench
5x8 Total
B3 Kb hip Shift
5x5e
C1 Bench Press
2x5x 65%, 85% (of working weight), 5x3x 2 Reps in Reserve
C2 Db BOR
5x6x 1-2 RIR
C3 Clam Shell
3x12ex Green- Blue
D1 Bicycle
3x12tot, Add 2 Reps Every TWO weeks
D2 Birddog
3x8e
Hypertrophy
PHASE
10/8
exercise-SETS X REPS X RESISTANCE
A1 Rev Lunge
3x5e
A2 Pull Apart Dislocate
3x8
A3 Barbell Mob
3x8
B1 LOW Bar Back Squat
5x5x 2 Reps In Reserve
B2 Rev Bench
3x16 Total
B3 Kb hip Shift
3x5e
C1 Bench Press
5x5x 2 Reps in Reserve
C2 Db BOR
5x8x25s
C3 Cowboy Walk
3x12e
D1 Pushup Leg Raise
3x8e
Hypertrophy
PHASE
9/17
exercise-SETS X REPS X RESISTANCE
A1 Rev Lunge
3x5e
A2 Pull Apart Dislocate
3x8
A3 Barbell Mob
3x8
B1 LOW Bar Back Squat 5x5
x65, 85, 110
B2 Rev Bench
3x16 Total
B3 Banded Tibs
3x5e
D1 Bench Press 5x5x65, 85, 95? (or 2 Reps in Reserve)
C2 Db BOR
5x8x25s
C3 Cowboy Walk
3x12e
D1 Pushup Leg Raise
3x8e
Hypertrophy
PHASE
9/10
exercise-SETS X REPS X RESISTANCE
A1 Rev Lunge
3x5e
A2 Pull Apart Dislocate
3x8
A3 Barbell Mob
3x8
B1 LOW Bar Back Squat
3x8x100
B2 Rev Bench
3x16 Total
B3 Banded Tibs
3x5e
D1 Press
3x8x70
C2 Squat Chins
3x10
C3 Cowboy Walk
3x12e
D1 Pushup Leg Raise
3x8e