Training – Bob & Martha

CUSTOM WORKOUT FOR ETHAN HAWKE
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer dictum, erat sed interdum lobortis, felis urna venenatis massa, at consectetur tellus ex id odio. Phasellus elementum mauris odio. Nunc commodo lobortis massa, eu placerat tellus consectetur quis. Cras vitae mauris a tellus molestie porta quis eu nibh.
19-WEEK BLOCK PROGRAM
01
PHASE
ENDURANCE
3 WEEKS

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
02
PHASE
HYpertrophy
3 WEEKS

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

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