Training – Bob & Martha

senior-man-working-out-at-the-gym-doing-squats-XH5H8TY

CUSTOM WORKOUT FOR ETHAN HAWKE

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19-WEEK BLOCK PROGRAM

01

PHASE

ENDURANCE

3 WEEKS

circle
rep range
  • 12 - 15
  • 50%-67%
  • 1 RM
WHY?
  • Increased Work Capacity
  • Cardiovascular Health
  • Capillary Density
energy system

Fats

Lactic Acid

Phosphocreatine

Carbs

recent 1 rms
  • sq / 210
  • BP / 142.5
  • DL / 195
estimated 1 rms
  • UH lat / 160
  • Press / 81
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Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

02

PHASE

HYpertrophy

3 WEEKS

square
rep range
  • 12 - 15
  • 50%-67%
  • 1 RM
WHY?
  • Sarcoplasmic Hypertrophy (the pump)
  • Time Under Tension
  • Increase In Intensity
energy system

Carbs

Lactic Acid

Phosphocreatine

Fats

recent 1 rms
  • sq / 210
  • BP / 142.5
  • DL / 195
estimated 1 rms
  • UH lat / 160
  • Press / 81

03

PHASE

strength

11 WEEKS

cone
rep range
  • 1-5
  • 85%-100%
  • 1 RM
WHY?
  • Force Production
  • Neural Efficiency
  • Myofribrallar Hypertrophy
energy system

Phosphocreatine

Carbs

Lactic Acid

Fats

recent 1 rms
  • sq / 210
  • BP / 142.5
  • DL / 195
estimated 1 rms
  • UH lat / 160
  • Press / 81