Advanced Training's Version of Body Building Program

atbodybuilding.xlsx
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PHASE 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

PHASE 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​

PHASE 3

​Day 1

WARM UP

• 4-Minute Warm-Up

PRIMER

• BROAD JUMPS
• HOLLOW BODY HOLDS​
• FIRE HYDRANTS (6 PT LEG CIRCLES)

BIG LIFT

• Mixed Isometric Barbell Bench Press (perform 3 separate pauses for 3-5 seconds on the way down)
• Elevated Ballastic Push-Ups
• DB W's  (can use plates or DB's)

FINISHER ​​

• BODY WEIGHT ECCENTRIC INVERTED ROW​

​Day 2

WARM UP

• 4-Minute Warm-Up

PRIMER

• SIDE LOW PUSH
• Band Side Plank + Eccentric Row
• GLUTE BRIDGE PLUS SHOULDER REACH

BIG LIFT

• Mixed Isometric Barbell Back Squat (perform 3 separate pauses for 3-5 seconds on the way down)
• Vertical Jumps
• BAND NEGATIVE SINGLE LEG SQUATS​

FINISHER (5 Minutes of Pain)​​

• DB HAMMER CURLS
• DIPS

Day 3

WARM UP

• 4-Minute Warm-Up

PRIMER

• FORWARD ​DIAGONAL LOW PUSH
• BAND OCCAM PALLOF PRESS AND HOLD   ​
• FIGURE 4 HIP EXTENSION (BENCH)

BIG LIFT

• Mixed Isometric DB Bent Over Row (perform 3 separate pauses for 3-5 seconds on the way down)
• Elevated Clap Push-Ups
• ​BENT KNEE DOWN DOGS​

​FINISHER (REPS FOR TIME)

• ​OCCAM Push-Ups

​Day 4

WARM UP

• 4-Minute Warm-Up

PRIMER

• ALTITUDE LANDINGS to Broad Jump
• ​BAND PALLOF LUNGE HOLD + PRESS (one arm only)
• BW SINGLE LEG RDL WITH HIP PENDULUM​

BIG LIFT

• DB GOBLET ELEVATED BULGARIAN SPLIT SQUATS (Occam ... 4-6 seconds up and down)
• SIDE LOW PUSH TO VERTICAL JUMP​
• ANKLE ROCKS (FORWARD + HALF KNEELING)

​FINISHER (5 Minutes of Pain)​​

• Triceps (Your Choice)

• Mixed Grip Pull-Ups