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Advanced Training's Version of Body Building Program

atbodybuilding.xlsx
File Size: 20 kb
File Type: xlsx
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WEEK 1

Day 1

WARM UP
  • 4-Minute Warm-Up
PRIMER
  • BW SQUAT JUMPS
  • BW RCK PLANK HOLD
  • FIRE HYDRANTS (45's)
BIG LIFT
  • Eccentric Barbell Bench Press
  • Ballastic Push-Ups
  • DB Y's
FINISHER (REPS FOR TIME)
  • ​Body Weight Inverted Row

Day 2

WARM UP
  • 4-Minute Warm-Up
PRIMER
  • BULGARIAN SPLIT SQUAT JUMPS
  • BW RCK SIDE PLANKS
  • GLUTE BRIDGE
BIG LIFT
  • Eccentric Barbell Squat
  • BROAD JUMPS
  • BW NEGATIVE SL SQUATS​
FINISHER (5 Minutes of Pain)​​
  • DB HAMMER CURLS
  • DIPS

Day 3

WARM UP
  • 4-Minute Warm-Up
PRIMER
  • BODY WEIGHT CONTINUOUS SQUAT JUMPS
  • ​Band Pallof Hold
  • X-BAND WALKS​
BIG LIFT
  • DB ECCENTRIC BENT OVER ROW
  • Clap Push-Ups
  • THORACIC EXTENSION
​FINISHER (REPS FOR TIME)
  • ​PUSH-UPS​

Day 4

WARM UP
  • 4-Minute Warm-Up
PRIMER
  • BULGARIAN SPLIT SQUAT JUMPS
  • ​​Band Pallof Lunge Hold
  • BAND GOOD MORNING
BIG LIFT
  • DB GOBLET ELEVATED BULGARIAN SPLIT SQUATS
  • SIDE LOW PUSH
  • BAND RESISTED ANKLE MOBILIZATION (SEATED)​
​FINISHER (5 Minutes of Pain)​​
  • Triceps (Your Choice)
  • ​​CHIN-UPS

WEEK 2

Day 1

WARM UP
  • 4-Minute Warm-Up
PRIMER
  • BODY WEIGHT CONTINUOUS SQUAT JUMPS
  • BW SINGLE LEG RCK PLANK HOLDS
  • ​FIRE HYDRANTS (SIDE)
BIG LIFT
  • Eccentric Barbell Bench Press
  • SL Ballastic Push-Ups
  • PLATE T'S  (can use plates or DB's)
FINISHER 
  • ​ELEVATED INVERTED ROW​

Day 2

WARM UP
  • 4-Minute Warm-Up
PRIMER
  • BULGARIAN SPLIT SQUAT JUMPS
  • PLATE CORE COMPLEX
  • GLUTE BRIDGE WITH PAUSE
BIG LIFT
  • Eccentric Barbell Squat
  • DB Broad Jump (hold 2 light DB's in your hand while performing broad jump)
  • PLATE NEGATIVE SINGLE LEG SQUATS
FINISHER (5 Minutes of Pain)​​
  • Reverse Curls
  • TNT Tricep Extensions​

Day 3

WARM UP
  • 4-Minute Warm-Up
PRIMER
  • DB CONTINUOUS SQUAT JUMPS
  • Band Pallof Hold + Press
  • TKE'S (TERMINAL KNEE EXTENSIONS)
BIG LIFT
  • DB OCCAM BENT OVER ROW
  • SL Clap Push-Ups
  • Wall Assisted Reach Back​
​FINISHER (REPS FOR TIME)
  • ​PUSH-UPS (ELEVATED)

Day 4

WARM UP
  • 4-Minute Warm-Up
PRIMER
  • ALTITUDE LANDINGS
  • ​BAND PALLOF LUNGE HOLD + PRESS
  • BW SINGLE LEG RDL
BIG LIFT
  • DB GOBLET ELEVATED BULGARIAN SPLIT SQUATS (Make it Eccentric)
  • SIDE LOW PUSH TO FORWARD LOW PUSH
  • ​BAND 3-PT ANKLE MOBILIZATION
​FINISHER (5 Minutes of Pain)​​
  • Triceps (Your Choice)
  • PULL-UPS​
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