WEEKS 1-3 MONDAY - UPPER BODY WORKOUT #1 1.
Cluster Barbell Bench Press Week 1 = 85% of 1RM x 10 total reps. Rest 30sec. b/t reps Week 2 = 85% of 1RM x 12 total reps. Rest 30sec. b/t reps Week 3 = 85% of 1RM x 15 total reps. Rest 30 - 45sec. b/t reps
2.
Incline Dumbell Bench Press (*30% of Cluster Barbell Bench Press weight) Week 1 = 30 total reps Week 2 = 35 total reps Week 3 = 40 total reps *Example: If you performed your Barbell Bench Press Cluster reps with 315lbs, you will perform your Incline DB Benches with 95lb dumbbells because 315 x .3 = 94.5. **You can choose any set/rep scheme you like (2x15, 3x10, etc.) as long as you complete the required # of reps.
3A. Plate Iso-Hold Rows (Overcoming isometrics) Week 1 = 3 x 20sec. Week 2 = 3 x 30sec. Week 3 = 4 x 30sec. 3B. Incline Rear Delt Flyes (arms straight, pinkies up) Week 1 = 3 x 12 reps Week 2 = 3 x 15 reps Week 3 = 4 x 15 reps 3C. Cable Triceps Pushdowns Week 1 = 3 x 12 reps Week 2 = 3 x 15 reps Week 3 = 4 x 15 reps
*Perform “3A, 3B, and 3C” back-to-back without resting. Once all 3 exercises are complete, rest 2 minutes before performing your next tri-set.
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WEDNESDAY - LOWER BODY WORKOUT 1.
Cluster Deadlifts Week 1 = 85% of 1RM x 10 total reps. Rest 30sec. b/t reps Week 2 = 85% of 1RM x 12 total reps. Rest 30sec. b/t reps Week 3 = 85% of 1RM x 15 total reps. Rest 30 - 45sec. b/t reps
2.
Barbell Free Squats or Barbell Box Squats (*75% of your Cluster Deadlift weight) Week 1 = 25 total reps Week 2 = 30 total reps Week 3 = 35 total reps *Example: If you performed your Deadlift cluster reps with 365lbs, you will perform your Barbell Squats with 275lbs because 365 x .75 = 273.75. **You can choose any set/rep scheme you like - 3 sets (8,8,7) or 4 sets (7,6,6,6) or 2 higher rep sets (13, 12), etc. Choose whatever you prefer, as long as you complete the required # of reps.
3A.
Bridged Leg Curls w/ “furniture sliders”: 3 sets Week 1 = 3 x 10 Week 2 = 3 x 12 Week 3 = 3 x 8-12 (place a 45lb weight plate over furniture sliders)
3B.
Side Plank/RKC Plank Combo: 3 sets Week 1 = 3 x 10sec hold each position Week 2 = 3 x 12sec hold each position Week 3 = 3 x 15sec hold each position
*Perform “3A & 3B” back-to-back without resting. Once you complete both exercises, rest 1-2 minutes before performing the next superset.
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FRIDAY - UPPER BODY WORKOUT #2 1.
Cluster Chin-ups - neutral grip (start from dead hang) Week 1 = 85% of 1RM x 10 total reps. Rest 30sec. b/t reps Week 2 = 85% of 1RM x 12 total reps. Rest 30sec. b/t reps Week 3 = 85% of 1RM x 15 total reps. Rest 30 - 45sec. b/t reps
2.
Lat Pulldown - overhand grip (*65-75% of your total Chin-up weight) Week 1 = 30 total reps Week 2 = 35 total reps Week 3 = 40 total reps
*Example: If a 200lb man performed his Cluster Chin-up reps with a 45lb plate around his waist, he would take his total weight (245lbs) and multiply it by .65 (245 x .65 = 159.25) and .75 (245 x .75 = 183.75). This would give him a good estimate for the weight to use on Lat Pulldowns. (In this example, he’d perform his 30 total reps with approximately 160 to 185 pounds on the Lat Pulldown machine. Please remember, these are just estimates…all cable/pulley machines are different.) Use your best judgment.
3A.
“Pec Poppin Squeeze Push-ups” Week 1 = 3 x 4 reps (5sec. squeeze each rep) Week 2 = 3 x 5 reps (5sec. squeeze each rep) Week 3 = 4 x 5 reps (5sec. squeeze each rep)
3B.
Seated Dead-stop Lateral Raises Week 1 = 3 x 10 reps Week 2 = 3 x 12 reps Week 3 = 4 x 12 reps
3C.
Standing EZ Bar Curls Week 1 = 3 x 10 reps Week 2 = 3 x 12 reps Week 3 = 4 x 12 reps
*Perform “3A, 3B, and 3C” back-to-back without resting. Once all 3 exercises are complete, rest 2 minutes before performing your next tri-set.
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PROGRAM NOTES:
Make sure you warm up properly before each workout. You can choose from any of the warm-ups shown in our previous CPPS Monthly workouts - or if you’re really pressed for time – you can use one of the “abbreviated” warm-ups we recently posted on youtube: 5 minute Upper Body warm-up Quick Lower Body warm-up: Top 3 Kettlebell Stretches
“GOLIATH” consists of 3 main workouts. All 3 workouts are CNS intensive so we prefer you perform them on non-consecutive days (Mon, Wed, Fri or Tues, Thurs, Sat). You can do other things on your “off” days, but don’t do anything that will take away from the 3 main “GOLIATH” workouts. (Things like steady-state cardio, extra mobility/foam rolling, light sled dragging, etc, are all fine activities to do on “off” days.)
If you prefer a 4-day split and you’d like to add a second Lower Body workout, you can add it on Saturday (if you’re training on Monday, Wednesday and Friday) or Sunday (if you’re training on Tuesday, Thursday and Saturday). If you prefer, you can switch to a Monday/Tuesday/Thursday/Friday split. Regardless of when you add the second Lower Body workout, we highly recommend you make it a sled dragging workout or a bodyweight/calisthenics-type of workout. This is because deadlifting and squatting in the same workout (like you’ll be doing on your main Lower Body day) is very taxing on your system, so your second Lower Body day should be a more “recovery friendly” day.
If you cannot perform a minimum of 10 “cluster rep” bodyweight chin-ups, here are a few other options: a. Perform less sets (we recommend a minimum of 5 sets) and work your way up each week. b. Take more rest. (In other words, you won’t be performing “cluster” reps; you would just be performing 5 to 10 sets of 1-rep chin-ups. Take up to a minute rest between each rep/set. c. If you can’t perform a single chin-up, perform cluster eccentrics. For example: Jump up so your chin clears the bar and then lower yourself under control in 3-5 seconds. Rest 30-60sec then repeat for 5-10 sets. d. If you can’t perform multiple sets of 3-5 second eccentric chins, perform “flexed arm hang” cluster sets. For example: Jump up so your chin clears the bar and then hold yourself in that position for 5-10 seconds. Rest 30-60 seconds then repeat for 5-10 sets.
Copyright © 2014 DeFrancoInsider.com. All rights reserved.
