Monday, 2/21/22

Back on the fortification wagon, fellas. Again, the remainder of this cycle has us building volume using the estimated 1rm's we are using from the 5rm's we did a couple of weeks ago. New here? That's okay. If you don't know your 1-rep max, you can guess for now.

The benefit of working in volume and utilizing percentage work is that we are getting our bodies ready for our hypertrophy phase, which will begin roughly sometime in mid-March. For now, we are building a base of strength and conditioning and working on injury prevention for the rest of the year.

Lots and lots of gains to be made in this training block, so don't let off the gas!

If you haven't signed up on the app yet, please do so here!

First time? Check out the Training Guide <---Here

A1) Single-leg Lateral Box Jump

5x3 ea leg


A2) Single-leg RDL

4x5 ea leg


B) Back Squat

6x6 @ 70-75% 1rm


C) Front Rack Step-up

5x4 ea leg. Box at mid-shin height.


D) Prone Hamstring Curl

Single Leg. 3x5 ea leg. Come up with both legs, down with 1. Slow, 3-4 sec eccentric.

*If you don't have a machine available, do banded hamstring curls, one leg at a time, 3x10 ea leg FAST reps.


E) Towel Pull-up

4xMax-2 (leave 2 in the tank each set)

*If you can't do at least 5 reps, perform 3x5 chin-up negatives


F1) Underhand Barbell Row



F2) Bent Over Rear Delt Fly




1. If you haven't signed up on the app yet, please do so here!

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