ADAM – INDIVIDUAL PROGRAM
WITAJ W SWoim indywidualnym programie treningowym
Jest to desygnowany dla CIebie plan treningowy zaprogramowany na osiągnięcie wybranych przez Ciebie celów.
TRUST THE PROCESS!
Powodzenia.
Ariel Barwiński
ariel@thebeast-method.com
cycle 3 (6 WEEKS))
WEEK 4 (2-8/01/2023)
WEEKLY SCHEDULE
MONDAY
TUESDAY
THURSDAY
FRIDAY
WEEKLY SCHEDULE
| WEEKLY SCHEDULE |
| MONDAY: STABILITY + UPPERBODY FUNCTIONAL BODYBUILING |
| TUESDAY: LOWER BODY STRENGTH + CORE |
THURSDAY: UPPERBODY STRENGTH + POWER INTERVALS |
| FRIDAY: LOWER BODY FUNCTIONAL BODYBUILDING + CONDITIONING |
MONDAY
| MONDAY |
| 1. WARM UP |
| A. GENERAL |
| 3-5 min Row / Air Bike/ Orbitrek @spokojne tempo |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5x Push up to Down Dog |
| 10/10x Lizard with Rotation |
| – REST 30-45” |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| LIZARD POSE WITH ROTATION https://www.youtube.com/watch?v=9RadpmiJEaQ&feature=youtu.be |
| C. ACTIVATION |
| 2 SETS |
| 20/20” DB Side Plank @10kg |
| 10x Face Down REverse Angels with plates @1,25kg |
| – REST 30-60” |
| DB SIDE PLANK https://www.youtube.com/watch?v=2WxwO9E93wI |
| REVERSE ANGELS https://www.youtube.com/watch?v=VN3MenObfnk |
| 2. UPPERBODY STRENGTH |
| A. BENCH PRESS & PULL UP |
| A1. 1 SET |
| 8x Bench Press @70% 1RM (TEMPO 3010) |
| 5x Weighted Pull ups @55% 1RM |
| – REST 2-3′ |
| A2. 1 SET |
| 6x Bench Press @75% 1RM (TEMPO 3010) |
| 4x Weighted Pull ups @55% 1RM |
| – REST 2-3′ |
| A3. 3 SETS |
| 4x Bench Press @80% 1RM (TEMPO 3010) |
| 3x Weighted Pull ups @55% 1RM |
| – REST 2-3′ |
| B. 3 SETS |
| 12-10-8x Cable Triceps Extension @increasing weight (tempo 3010) |
| 6-5-4x Weighted Strict Dips @50% 1RM |
| – REST 2′ |
| 5. CONDITIONING |
| FOR TIME |
| 21-15-9 |
| Cals Row |
| Push ups |
| V-ups |
| DB Push Press |
| 5. COOL DOWN (Aktywne uspokojenie organizmu) |
| A. 3-5′ Air Bike/ Run/ Orbitrek/ Bike |
| B. 3 SETS |
| 9x EZ Bar Preacher Curls @tempo 3010 |
| 9x Barbell Skull Crasher (triceps extension) |
| – REST 2′ |
| EZ PREACHER CURLS https://www.youtube.com/watch?v=dgaJQXa0kbg |
| B. 2 SET |
| 15/15x Thoracic Rotation with Roller |
| THORACIC ROTATION WITH ROLLER https://www.youtube.com/watch?v=NFOJIHJsTww |
TUESDAY
| TUESDAY |
| PLYOMETRICS + STRENGTH + ACCESSORIES |
| 1. GENERAL WARM UP |
| 3-5′ Air Bike |
| 2. SHOULDERS & CHEST SPINE MOBILITY |
| 3 SETS |
| 10/10x Chest & Shoulder Rotation with Bench Assisted |
| 10x Preacher Stretch @Relax with inhale – Push Down with Exhale |
| CHEST & SHOULDER ROTATION https://www.youtube.com/watch?v=V0A_LN74GvY |
| PREACHER STRETCH https://www.youtube.com/watch?v=2JQhttps://www.youtube.comhhkhjAGk |
| 3. CORE & ACTIVATION |
| 3 SETS |
| 12/12x Banded Side Walk |
| 8x Banded Air Squat Jump |
| 60” Weighted Plank |
| – REST 40-60” |
| WEIGHTED PLANK https://www.youtube.com/watch?v=hy6Ap1iH8xw |
| 4. PLYOMETRICS |
| 5 SETS |
| 3x Box jump @Start at 75cm then increasing heught by feel |
| – REST 30-60” |
| 5. STRENGTH |
| BACK SQUAT |
| 3×10 @50% 1RM (controlled) |
| – REST 2-3′ |
| 5. ACCESSORIES |
| A. ONE LEG HIP THRUST |
| 3x 12 @no added weight |
| – REST 90” |
| B. 3 SETS |
| 8/8x COSSACK SQUAT |
| 8/8x bulgarian split squat |
| – REST 90-120” |
| cossack squat – https://www.youtube.com/watch?v=dhDjKmTX8tU |
| C. 3 SETS |
| 30/30” Side Plank |
| 15x GHD Hips Extension |
| – REST 90” |
| GHD HIPS EXTENSION https://www.youtube.com/watch?v=chGAB-BlMyw |
| BOX STEPS OVER https://www.youtube.com/watch?v=IJFnU-GKSwY |
THURSDAY
| THURSDAY |
| STRENGTH & ACCESSOREIS |
| 1. GENERAL WARM UP |
| 3-5′ Row |
| 2. SPINE & SHOULDER MOBILITY |
| 3 SETS |
| 10/10x Thoracic Rotation with Roller |
| 10x Preacher Stretch @Relax with inhale – Push Down with Exhale |
| THORACIC ROTATION https://www.youtube.com/watch?v=NFOJIHJsTww |
| PREACHER STRETCH https://www.youtube.com/watch?v=2JQhhkhjAGk |
| 3. CORE & ACTIVATION |
| 3 SETS |
| 5x Weave unload |
| 16x Alt. Side Plank |
| – REST 40-60” |
| WEAVE UNLOAD https://www.youtube.com/watch?v=s01c23uir5c |
| ALTERNATING SIDE PLANK https://www.youtube.com/watch?v=c10fLS2j70E |
| 3. STRENGTH |
| A. BENCH PRESS |
| 7×5 @75% 1RM +4kg (TEMPO 3011) |
| – REST 2-3′ |
| B. WEIGHTED STRICT CHIN UP |
| *CHOOSE THE WEIGHT TO DO 3 SETS X 3 REPS |
| 1x 7 WARM UP |
| 1x 5 WARM UP |
| 3 x 3 (TEMPO 2311) CHOOSE THE WEIGHT TO DO 3 SETS X 3 REPS |
| – REST 2-3′ |
| 4. ACCESSORIES |
| A. 3 SETS |
| 12x Seated DB Arnold Press @moderate weight by feel |
| 12x Lu Raises |
| – REST 90” |
| ARNOLD PRESS https://www.youtube.com/watch?v=R-RTgOxrj88 |
| LU RAISES https://youtu.be/ULu-KqrO3vY |
| B. 3 SETS (VOLUME) |
| 18x Body Row |
| 18x Push ups |
| – REST 90-120” |
| C. 3 SETS |
| 15-13-11x DB Hammer Biceps Curls @RIR2 |
| 15-13-11x DB Hammer Skull Crasher @RIR2 |
| – REST 2-3′ |
FRIDAY
| FRIDAY |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| A1. 3′ AIR BIKE @SPOKOJNYM TEMPEM (Zamiennie: Orbitrek) |
| A2. 2-3 SERIE (Air Bike/ Orbitrek) |
| 10s Wysoka intensywność |
| 30s Spokojne tempo regenerujące |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5-10x Down Dog to Up Dog |
| https://youtu.be/zbG9LQst6EA |
| 10/10x Lizard with Rotation |
| https://youtu.be/9RadpmiJEaQ |
| 10x 90/90 Hips Transfer |
| https://youtu.be/PdVay90JC74 |
| C. AKTYWACJA |
| 3 SETS |
| 12/12x Banded Side Walk |
| 8x Banded Squat Jump |
| 15/15s Single Arm- Single Leg Quadruped plank |
| – REST 20-40” |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED SQUAT JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| SINGLE ARM/LEG QUADRUPED PLANK https://www.youtube.com/watch?v=du74p4UVooY&feature=youtu.be |
| 2. PLYOMETRICS & POWER (DYNAMIC/EXPLOSIVE POWER) |
| A. EMOM 10′ |
| 1: 5x DB Thruster @weight by feel + 5x Box Jump @60cm |
| 2: 7x Slam Ball Smash @smash with full power |
| – REST 60” |
| DB THRUSTER https://www.youtube.com/watch?v=-TcjKSLlKeQ |
| SLAM BALL SMASH https://www.youtube.com/watch?v=k9W6g9LvXDI |
| B. EMOM 8′ |
| 1: 8x Dual DB Clean @heavy by feel |
| 2: 12x Wall Ball Shot @9kg |
| – REST 60” |
| DB CLEAN https://www.youtube.com/watch?v=x_ca5ZUfvCo |
| WALL BALL SHOT https://www.youtube.com/watch?v=boWKv922-_U |
| C. EMOM 6′ |
| 10Cals Row @Fast! |
| 3. ACCESSORIES |
| A. 3 SETS |
| 12/12x Single Leg Hip Thrust |
| 60-90” Plank |
| – REST 90” |
| B. 3 SETS |
| 12x Hamstrings Curls Machine |
| 30-40” Wall Sit |
| – REST 30-40” |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |
| 5. COOL DOWN (Aktywne uspokojenie organizmu) |
| 3-5′ Air Bike/ Run/ Orbitrek/ Bike |
| 2 SET |
| 15/15x Thoracic Rotation with Roller |
| BULLETPROOF SHOULDER PROTOCOL |
| 15x Y |
| 15x T |
| 15x W |
| – REST 30s BETWEEN Y, T & W |
| BULLETPROOF SHOULDER PROTOCOL https://www.youtube.com/watch?v=3MxHX9j15BU |
| THORACIC ROTATION WITH ROLLER https://www.youtube.com/watch?v=NFOJIHJsTww |
cycle 3 (6 WEEKS))
WEEK 3 (27/12/2022-1/01/2023)
WEEKLY SCHEDULE
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
WEEKLY SCHEDULE
| WEEKLY SCHEDULE |
| MONDAY: STABILITY + UPPERBODY FUNCTIONAL BODYBUILING |
| TUESDAY: LOWER BODY STRENGTH + CORE |
THURSDAY: UPPERBODY STRENGTH + POWER INTERVALS |
| FRIDAY: LOWER BODY FUNCTIONAL BODYBUILDING + CONDITIONING |
TUESDAY
| MONDAY |
| 1. WARM UP |
| A. GENERAL |
| 3-5 min Row / Air Bike/ Orbitrek @spokojne tempo |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5x Push up to Down Dog |
| 10/10x Lizard with Rotation |
| – REST 30-45” |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| LIZARD POSE WITH ROTATION https://www.youtube.com/watch?v=9RadpmiJEaQ&feature=youtu.be |
| C. ACTIVATION |
| 2 SETS |
| 20/20” DB Side Plank @10kg |
| 10x Face Down REverse Angels with plates @1,25kg |
| – REST 30-60” |
| DB SIDE PLANK https://www.youtube.com/watch?v=2WxwO9E93wI |
| REVERSE ANGELS https://www.youtube.com/watch?v=VN3MenObfnk |
| 2. UPPERBODY STRENGTH |
| A. EVERY 2’30” FOR 5 SETS |
| 5x Weighted Pull ups @50% 1RM |
| 5x Weighted Strict Dips @50% 1RM |
| B. BENCH PRESS |
| 3x 7 @70% 1RM (TEMPO 4010) |
| 3x 5 @75% 1RM (TEMPO 3010) |
| 1x 3 @80% 1RM – NO TEMPO |
| – REST 2-3′ |
| C. ACCESSORIES |
| C1. 3 SETS |
| 12x DB Fly |
| 12x Cable Supinated Grip Pull Down |
| – REST 90” |
| DB FLY https://www.youtube.com/watch?v=Z5tiomY67Mk |
| CABLE SUPINATED GRIP PULL DOWN https://www.youtube.com/watch?v=JBt9ehJex6E |
| C2. 3 SETS |
| 15-12-9x Cable Triceps Extension @tempo 3010 |
| 15-12-9x EZ Bar Preacher Curls @tempo 3010 |
| – REST 60” |
| EZ PREACHER CURLS https://www.youtube.com/watch?v=dgaJQXa0kbg |
| 5. CONDITIONING |
| FOR TIME |
| 12-10-8-6-4-2 |
| DB Push Press |
| Sit ups |
| *4x Burpee after every round |
| 5. COOL DOWN (Aktywne uspokojenie organizmu) |
| 3-5′ Air Bike/ Run/ Orbitrek/ Bike |
| 1 SET |
| 15/15x Thoracic Rotation with Roller |
| THORACIC ROTATION WITH ROLLER https://www.youtube.com/watch?v=NFOJIHJsTww |
WEDNESDAY
| TUESDAY |
| 1. WARM UP |
| A. GENERAL |
| A1. 3′ AIR BIKE @SPOKOJNYM TEMPEM (Zamiennie: Orbitrek) |
| A2. 2-3 SERIE (Air Bike/ Orbitrek) |
| 10s Wysoka intensywność |
| 30s Spokojne tempo regenerujące |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5-10x Down Dog to Up Dog |
| https://youtu.be/zbG9LQst6EA |
| 10/10x Lizard with Rotation |
| https://youtu.be/9RadpmiJEaQ |
| 10x 90/90 Hips Transfer |
| https://youtu.be/PdVay90JC74 |
| C. AKTYWACJA |
| 2 SETS |
| 15/15x Banded Side Walk |
| 10x Banded Squat Jump |
| 60s Plank |
| – NO REST |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED SQUAT JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. BACK SQUAT |
| A. HEAVY SETS |
| 1x 4 @80% |
| 1x 3 @80% +2,5kg |
| 1x 2 @80% + 5kg |
| – REST 2′ |
| THEN (REST AS NEEDED BEFORE B) |
| B. VOLUME SETS |
| 12x Back Squat @50-55% 1RM |
| 10x Back Squat @55% +5kg |
| 8x Back Squat @60% RM |
| – REST 3′ BETWEEN SETS |
| 3. PLYOMETRICS & DUMBELLS |
| A. EVERY 90” FOR 5 SETS |
| 8x Box Jump Over @60cm |
| 10x Alt. DB Snatch @15-17,5kg |
| DB SNATCH https://www.youtube.com/watch?v=6cwQMNrha-I |
| BOX JUMP OVER https://www.youtube.com/watch?v=mpdG_1dtvQU |
| B. 3 SETS |
| 5x Burpee Broad Jump @150cm |
| – REST 60” |
| BURPEE BROAD JUMP https://www.youtube.com/watch?v=jLlPQrA433M |
| 4. ACCESSORIES |
| A. 3 SETS |
| 10/10x Bulgarian Split Squat Jump |
| 10x Prone Hamstrngs Curls Machine @heavy + TEMPO 3010 |
| – REST 60-90” |
| BULGARIAN SPLIT SQUAT JUMP https://www.youtube.com/watch?v=cmRJehyJ7dI |
| PRONE HAMSTRINGS CURLS https://www.youtube.com/watch?v=xKOyGU0AfOE |
| C. 3 SETS |
| 30/30” Side Plank |
| 12/12x Copenhagen Adduction |
| – REST 90” |
| COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
THURSDAY
| THURSDAY |
| 1. WARM UP |
| A. GENERAL |
| 3-5 min Row / Air Bike/ Orbitrek @spokojne tempo |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5x Push up to Down Dog |
| 10/10x Lizard with Rotation |
| – REST 30-45” |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| LIZARD POSE WITH ROTATION https://www.youtube.com/watch?v=9RadpmiJEaQ&feature=youtu.be |
| C. ACTIVATION |
| 3 SETS |
| 15/15” Star Side Plank (STRAIGHT ARM) |
| 10x Weighted Face Down REverse Angels @1,25kg plates |
| – REST 30-60” |
| STAR SIDE PLANK https://www.youtube.com/watch?v=ZVnrr70NwVs |
| 2. STRENGTH |
| A. EVERY 2′ 30” FOR 4 SETS |
| 5x Bench Press @70% 1RM (TEMPO 4010) |
| INTO |
| 6x Plyometrics Push ups |
| – REST 90-120” |
| PLYOMETRICS PUSH UP https://www.youtube.com/watch?v=zjEHDw569b0 |
| B. 3 SETS |
| 12x Seated Arnold Press |
| 2-4x Strict Chest to bar Pull ups (Negative Strict Ch2B Pull ups if you need) |
| – REST 90-120” |
| STRICT CH2B PULL UPS https://www.youtube.com/watch?v=lHr-HHKHdVY |
| SEATED ARNOLD PRESS https://www.youtube.com/watch?v=R-RTgOxrj88 |
| C. 3 SETS |
| 6/6x Single Arm DB Row @Heavy (TEMPO 3011) |
| INTO |
| 10x KB American Swing @heay |
| – REST 60-90” |
| SINGLE ARM DB ROW https://www.youtube.com/watch?v=IjaC9QSCIPM |
| KB AMERICAn SWING https://www.youtube.com/watch?v=Y4Uow4NFgmE |
| D. 3 SETS |
| 10x Bend Over Reverse Fly |
| 15-20” Time Chin up Hold |
| – REST 60-90” |
| BEND OVER REVERSE FLY https://www.youtube.com/watch?v=ia0cIgqxkfY |
| B. 3 SETS |
| 12x Cable Triceps Extension @1s Pause at the bottom – extension |
| 12x Incline Bench Biceps Curls |
| 15-12-9x V- ups |
| – REST 60” |
| INCLINE BECNH BICEPS CURLS https://www.youtube.com/watch?v=FM7725AeXPA |
FRIDAY
| FRIDAY |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| A1. 3′ AIR BIKE @SPOKOJNYM TEMPEM (Zamiennie: Orbitrek) |
| A2. 2-3 SERIE (Air Bike/ Orbitrek) |
| 10s Wysoka intensywność |
| 30s Spokojne tempo regenerujące |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5-10x Down Dog to Up Dog |
| https://youtu.be/zbG9LQst6EA |
| 10/10x Lizard with Rotation |
| https://youtu.be/9RadpmiJEaQ |
| 10x 90/90 Hips Transfer |
| https://youtu.be/PdVay90JC74 |
| C. AKTYWACJA |
| 3 SETS |
| 12/12x Banded Side Walk |
| 8x Banded Squat Jump |
| 15/15s Single Arm- Single Leg Quadruped plank |
| – REST 20-40” |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED SQUAT JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| SINGLE ARM/LEG QUADRUPED PLANK https://www.youtube.com/watch?v=du74p4UVooY&feature=youtu.be |
| 2. PLYOMETRICS & POWER (DYNAMIC/EXPLOSIVE POWER) |
| A. EMOM 10′ |
| 1: 5x DB Thruster @weight by feel + 5x Box Jump @60cm |
| 2: 7x Slam Ball Smash @smash with full power |
| – REST 60” |
| DB THRUSTER https://www.youtube.com/watch?v=-TcjKSLlKeQ |
| SLAM BALL SMASH https://www.youtube.com/watch?v=k9W6g9LvXDI |
| B. EMOM 8′ |
| 1: 8x Dual DB Clean @heavy by feel |
| 2: 12x Wall Ball Shot @9kg |
| – REST 60” |
| DB CLEAN https://www.youtube.com/watch?v=x_ca5ZUfvCo |
| WALL BALL SHOT https://www.youtube.com/watch?v=boWKv922-_U |
| C. EMOM 6′ |
| 10Cals Row @Fast! |
| 3. ACCESSORIES |
| A. 3 SETS |
| 12/12x Single Leg Hip Thrust |
| 60-90” Plank |
| – REST 90” |
| B. 3 SETS |
| 12x Hamstrings Curls Machine |
| 30-40” Wall Sit |
| – REST 30-40” |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |
| 5. COOL DOWN (Aktywne uspokojenie organizmu) |
| 3-5′ Air Bike/ Run/ Orbitrek/ Bike |
| 2 SET |
| 15/15x Thoracic Rotation with Roller |
| BULLETPROOF SHOULDER PROTOCOL |
| 15x Y |
| 15x T |
| 15x W |
| – REST 30s BETWEEN Y, T & W |
| BULLETPROOF SHOULDER PROTOCOL https://www.youtube.com/watch?v=3MxHX9j15BU |
| THORACIC ROTATION WITH ROLLER https://www.youtube.com/watch?v=NFOJIHJsTww |
cycle 3 (6 WEEKS))
WEEK 2 (19-25/12/2022)
WEEKLY SCHEDULE
MONDAY
TUESDAY
THURSDAY
FRIDAY
WEEKLY SCHEDULE
| WEEKLY SCHEDULE |
| MONDAY: STABILITY + UPPERBODY FUNCTIONAL BODYBUILING |
| TUESDAY: LOWER BODY STRENGTH + CORE |
THURSDAY: UPPERBODY STRENGTH + POWER INTERVALS |
| FRIDAY: LOWER BODY FUNCTIONAL BODYBUILDING + CONDITIONING |
MONDAY
| MONDAY |
| 1. WARM UP |
| A. GENERAL |
| 3-5 min Row / Air Bike/ Orbitrek @spokojne tempo |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5x Push up to Down Dog |
| 10/10x Lizard with Rotation |
| – REST 30-45” |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| LIZARD POSE WITH ROTATION https://www.youtube.com/watch?v=9RadpmiJEaQ&feature=youtu.be |
| C. ACTIVATION |
| 2 SETS |
| 20/20” DB Side Plank @10kg |
| 10x Face Down REverse Angels with plates @1,25kg |
| – REST 30-60” |
| DB SIDE PLANK https://www.youtube.com/watch?v=2WxwO9E93wI |
| REVERSE ANGELS https://www.youtube.com/watch?v=VN3MenObfnk |
| 2. BENCH PRESS |
| EVERY 2’30” FOR 5 SETS |
| 6x Bench Press @60-70% 1RM (TEMPO 4010) |
| 3. 4 SETS |
| 5x Weighted Pull ups @50% 1RM |
| – REST 30” |
| 5x Weighted Strict Dips @50% 1RM |
| – REST 60-90” |
| 4. ACCESSORIES |
| A. 3 SETS |
| 15x Cable Fly @Choose weight to allow you perform 15 good quality reps |
| 10x Banded Strict Chin ups |
| – REST 90” |
| CABLE FLY https://www.youtube.com/watch?v=qmqcvMCf3fs |
| BANDED STRICT CHIN UPS https://www.youtube.com/watch?v=tKZ_IjDX7fA |
| B. 3 SETS |
| 15x Cable Triceps Extension @tempo 3010 |
| 10x EZ Bar Preacher Curls @tempo 3010 |
| – REST 60” |
| EZ PREACHER CURLS https://www.youtube.com/watch?v=dgaJQXa0kbg |
| 5. CONDITIONING |
| FOR TIME |
| 5 ROUNDS |
| 10x Dual DB Clean |
| 15-12-9-6-3x Push ups |
| 15x Sit ups |
| DB CLEAN https://www.youtube.com/watch?v=x_ca5ZUfvCo |
| 5. COOL DOWN (Aktywne uspokojenie organizmu) |
| 3-5′ Air Bike/ Run/ Orbitrek/ Bike |
| 1 SET |
| 15/15x Thoracic Rotation with Roller |
| THORACIC ROTATION WITH ROLLER https://www.youtube.com/watch?v=NFOJIHJsTww |
TUESDAY
| TUESDAY |
| 1. WARM UP |
| A. GENERAL |
| A1. 3′ AIR BIKE @SPOKOJNYM TEMPEM (Zamiennie: Orbitrek) |
| A2. 2-3 SERIE (Air Bike/ Orbitrek) |
| 10s Wysoka intensywność |
| 30s Spokojne tempo regenerujące |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5-10x Down Dog to Up Dog |
| https://youtu.be/zbG9LQst6EA |
| 10/10x Lizard with Rotation |
| https://youtu.be/9RadpmiJEaQ |
| 10x 90/90 Hips Transfer |
| https://youtu.be/PdVay90JC74 |
| C. AKTYWACJA |
| 2 SETS |
| 15/15x Banded Side Walk |
| 10x Banded Squat Jump |
| 60s Plank |
| – NO REST |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED SQUAT JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. BACK SQUAT |
| 3x 5 @75% |
| – REST 2′ |
| THEN (REST AS NEEDED BEFORE B) |
| B. 1 SETS |
| 15x Back Squat @50-55% 1RM |
| 3. PLYOMETRICS & KETTLEBELLS |
| A. EVERY 90” FOR 5 SETS |
| 5x Box Jump @75cm |
| 10x KB American Swing @20-24kg |
| B. 3 SETS |
| 10x Dual KB Sumo Deadlift @2×24-32 kg |
| 10x Jump Lunges |
| – REST 60” |
| DUAL KB SUMO DEADLIFT https://www.youtube.com/watch?v=4m288BpgfcQ |
| JUMP LUNGES https://www.youtube.com/watch?v=3Cm18eV-KXo |
| 4. ACCESSORIES |
| A. 3 SETS |
| 8/8x Bulgarian Split Squat Jump |
| 8x Prone Hamstrngs Curls Machine @heavy |
| – REST 60-90” |
| BULGARIAN SPLIT SQUAT JUMP https://www.youtube.com/watch?v=cmRJehyJ7dI |
| PRONE HAMSTRINGS CURLS https://www.youtube.com/watch?v=xKOyGU0AfOE |
| C. 3 SETS |
| 30/30” Side Plank |
| 12/12x Copenhagen Adduction |
| – REST 90” |
| COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
THURSDAY
| THURSDAY |
| 1. WARM UP |
| A. GENERAL |
| 3-5 min Row / Air Bike/ Orbitrek @spokojne tempo |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5x Push up to Down Dog |
| 10/10x Lizard with Rotation |
| – REST 30-45” |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| LIZARD POSE WITH ROTATION https://www.youtube.com/watch?v=9RadpmiJEaQ&feature=youtu.be |
| C. ACTIVATION |
| 3 SETS |
| 15/15” Star Side Plank (STRAIGHT ARM) |
| 10x Weighted Face Down REverse Angels @1,25kg plates |
| – REST 30-60” |
| STAR SIDE PLANK https://www.youtube.com/watch?v=ZVnrr70NwVs |
| 2. STRENGTH |
| A. 5 SETS |
| 6x Bench PRess @70% 1RM (TEMPO 3010) |
| INTO |
| 9x DB Push Press @2x 12,5-17,5kg |
| – REST 90-120” |
| B. 3 SETS |
| 6-8x Plyometrics Push ups + 4-6x Regular Push ups |
| 2-4x Strict Chest to bar Pull ups (Negative Strict Ch2B Pull ups if you need) |
| – REST 90” |
| STRICT CH2B PULL UPS https://www.youtube.com/watch?v=lHr-HHKHdVY |
| PLYOMETRICS PUSH UP https://www.youtube.com/watch?v=zjEHDw569b0 |
| C. 3 SETS |
| 6/6x Single Arm DB Row @Heavy |
| INTO |
| 6x Dual KB High Pulls @moderate weight – dynamic |
| – REST 60-90” |
| SINGLE ARM DB ROW https://www.youtube.com/watch?v=IjaC9QSCIPM |
| DKB HIGH PULLS https://www.youtube.com/watch?v=_UTtd2h2wlc |
| D. 3 SETS |
| 12x Cable Reverse Fly @easy controlled weight, move slow with full range of motion |
| 15-20” Time Chin up Hold |
| – REST 60-90” |
| CABLE REVERSE FLY https://www.youtube.com/watch?v=qDnwFycUW0I |
| B. 3 SETS |
| 15x Cable Triceps Extension @1s Pause at the bottom – extension |
| 12x Incline Bench Biceps Curls |
| 9x V- ups |
| 20x Russian Twist @no added weight |
| – REST 60” |
| INCLINE BECNH BICEPS CURLS https://www.youtube.com/watch?v=FM7725AeXPA |
FRIDAY
| FRIDAY |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| A1. 3′ AIR BIKE @SPOKOJNYM TEMPEM (Zamiennie: Orbitrek) |
| A2. 2-3 SERIE (Air Bike/ Orbitrek) |
| 10s Wysoka intensywność |
| 30s Spokojne tempo regenerujące |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5-10x Down Dog to Up Dog |
| https://youtu.be/zbG9LQst6EA |
| 10/10x Lizard with Rotation |
| https://youtu.be/9RadpmiJEaQ |
| 10x 90/90 Hips Transfer |
| https://youtu.be/PdVay90JC74 |
| C. AKTYWACJA |
| 3 SETS |
| 12/12x Banded Side Walk |
| 8x Banded Squat Jump |
| 15/15s Single Arm- Single Leg Quadruped plank |
| – REST 20-40” |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED SQUAT JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| SINGLE ARM/LEG QUADRUPED PLANK https://www.youtube.com/watch?v=du74p4UVooY&feature=youtu.be |
| 2. PLYOMETRICS & POWER (DYNAMIC/EXPLOSIVE POWER) |
| A. 5 SETS |
| 5x DB Thruster @heavy by feel (work with power of your hips) |
| 7x Slam Ball Smash |
| – REST 60” |
| DB THRUSTER https://www.youtube.com/watch?v=-TcjKSLlKeQ |
| SLAM BALL SMASH https://www.youtube.com/watch?v=k9W6g9LvXDI |
| B. 4 SETS |
| 7x Dual DB Clean @heavy by feel |
| 9x Wall Ball Shot @9kg |
| – REST 60” |
| DB CLEAN https://www.youtube.com/watch?v=x_ca5ZUfvCo |
| WALL BALL SHOT https://www.youtube.com/watch?v=boWKv922-_U |
| C. 3 SETS |
| 8x Barbell Back Rack Box Jump @30kg |
| – REST 60” |
| BARBELL BACK RACK BOX JUMP https://www.youtube.com/watch?v=YyBtpvPrXcs |
| 3. ACCESSORIES |
| A. 3 SETS |
| 12/12x Single Leg Hip Thrust |
| 60-90” Plank |
| – REST 90” |
| B. 3 SETS |
| 30-40” Wall Sit |
| – REST 30-40” |
| WALL SIT https://www.youtube.com/watch?v=ipr7JR3faG0 |
| 5. COOL DOWN (Aktywne uspokojenie organizmu) |
| 3-5′ Air Bike/ Run/ Orbitrek/ Bike |
| 2 SET |
| 15/15x Thoracic Rotation with Roller |
| BULLETPROOF SHOULDER PROTOCOL |
| 15x Y |
| 15x T |
| 15x W |
| – REST 30s BETWEEN Y, T & W |
| BULLETPROOF SHOULDER PROTOCOL https://www.youtube.com/watch?v=3MxHX9j15BU |
| THORACIC ROTATION WITH ROLLER https://www.youtube.com/watch?v=NFOJIHJsTww |
cycle 3 (6 WEEKS))
WEEK 1 (12-18/12/2022)
WEEKLY SCHEDULE
MONDAY
TUESDAY
THURSDAY
FRIDAY
WEEKLY SCHEDULE
| WEEKLY SCHEDULE |
| MONDAY: STABILITY + UPPERBODY FUNCTIONAL BODYBUILING |
| TUESDAY: LOWER BODY STRENGTH + CORE |
THURSDAY: UPPERBODY STRENGTH + POWER INTERVALS |
| FRIDAY: LOWER BODY FUNCTIONAL BODYBUILDING + CONDITIONING |
MONDAY
| MONDAY |
| 1. WARM UP |
| A. GENERAL |
| 3-5 min Row / Air Bike/ Orbitrek @spokojne tempo |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5x Push up to Down Dog |
| 10/10x Lizard with Rotation |
| – REST 30-45” |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| LIZARD POSE WITH ROTATION https://www.youtube.com/watch?v=9RadpmiJEaQ&feature=youtu.be |
| C. ACTIVATION |
| 2 SETS |
| 20/20” DB Side Plank @10kg |
| 10x Face Down REverse Angels with plates @1,25kg |
| – REST 30-60” |
| DB SIDE PLANK https://www.youtube.com/watch?v=2WxwO9E93wI |
| REVERSE ANGELS https://www.youtube.com/watch?v=VN3MenObfnk |
| 2. BENCH PRESS |
| 1x 9 @40% 1RM |
| – REST 90” |
| 1x 6 @60% 1RM |
| – REST 90” |
| 1x 3 @70% 1RM |
| – REST 90” |
| 1x 2 @80% 1RM |
| THEN WORK UP TO 1RM |
| – REST 2-2’30” BETWEEN 1RM ATTEMPTS |
| 3. WEIGHTED STRICT PULL UP |
| – WORK UP TO 1RM |
| 4. ACCESSORIES |
| A. 3 SETS |
| 15x Cable Fly @Choose weight to allow you perform 15 good quality reps |
| 5-7x Strict Chin ups |
| – REST 90” |
| CABLE FLY https://www.youtube.com/watch?v=qmqcvMCf3fs |
| B. 3 SETS |
| 15x Cable Triceps Extension |
| 10x EZ Bar Preacher Curls |
| – REST 60” |
| EZ PREACHER CURLS https://www.youtube.com/watch?v=dgaJQXa0kbg |
| 5. CONDITIONING |
| FOR TIME |
| 5 ROUNDS |
| 12x Alt. DB Snatch |
| 5x Burpee Box Jump Over @60cm |
| ALT. DB SNATCH https://www.youtube.com/watch?v=6cwQMNrha-I |
| BURPEE BOX JUMP OVER https://www.youtube.com/watch?v=uJ-0-EeV8aQ |
| 5. COOL DOWN (Aktywne uspokojenie organizmu) |
| 3-5′ Air Bike/ Run/ Orbitrek/ Bike |
| 1 SET |
| 15/15x Thoracic Rotation with Roller |
| THORACIC ROTATION WITH ROLLER https://www.youtube.com/watch?v=NFOJIHJsTww |
TUESDAY
| TUESDAY |
| 1. WARM UP |
| A. GENERAL |
| A1. 3′ AIR BIKE @SPOKOJNYM TEMPEM (Zamiennie: Orbitrek) |
| A2. 2-3 SERIE (Air Bike/ Orbitrek) |
| 10s Wysoka intensywność |
| 30s Spokojne tempo regenerujące |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5-10x Down Dog to Up Dog |
| https://youtu.be/zbG9LQst6EA |
| 10/10x Lizard with Rotation |
| https://youtu.be/9RadpmiJEaQ |
| 10x 90/90 Hips Transfer |
| https://youtu.be/PdVay90JC74 |
| C. AKTYWACJA |
| 2 SETS |
| 15/15x Banded Side Walk |
| 10x Banded Squat Jump |
| 60s Plank |
| – NO REST |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED SQUAT JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
| 2. BACK SQUAT |
| 1x 9 @40% 1RM |
| – REST 90” |
| 1x 6 @60% 1RM |
| – REST 90” |
| 1x 3 @70% 1RM |
| – REST 90” |
| 1x 2 @80% 1RM |
| THEN WORK UP TO 1RM |
| – REST 2-2’30” BETWEEN 1RM ATTEMPTS |
| 3. PLYOMETRICS – BOX JUMP |
| – WORK UP TO MAX HEIGHT BOX JUMP |
| 4. ACCESSORIES |
| A. 3 SETS |
| 6x Dual KB High Pulls |
| 8x Dual KB Front Rack Reverse Lunges |
| 6x Dual KB High Pulls |
| 8x Dual KB Front Squat |
| – REST 60-90” |
| DKB HIGH PULLS https://www.youtube.com/watch?v=_UTtd2h2wlc |
| DKB REVERSE LUNGES https://www.youtube.com/watch?v=PwtxLgNobQQ |
| DKB FRONT SQUAT https://www.youtube.com/watch?v=gG7MY1LP2as |
| B. 3 SETS |
| 8/8x Bulgarian Split Squat Jump |
| 8/8x Dual KB Single Leg Deadlift @2×16-20kg |
| – REST 60-90” |
| BULGARIAN SPLIT SQUAT JUMP https://www.youtube.com/watch?v=cmRJehyJ7dI |
| DKB SINGLE LEG DL https://www.youtube.com/watch?v=AMp8yYeWwmo |
| C. 3 SETS |
| 12x Swiss Ball Hamstrings Curls in Glutes Bridge |
| 12/12x Copenhagen Adduction |
| – REST 90” |
| SWISS BALL HAMS CURLS IN GB https://www.youtube.com/watch?v=7ioM5CMNUPo |
| COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
THURSDAY
| THURSDAY |
| 1. WARM UP |
| A. GENERAL |
| 3-5 min Row / Air Bike/ Orbitrek @spokojne tempo |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5x Push up to Down Dog |
| 10/10x Lizard with Rotation |
| – REST 30-45” |
| PUSH UP TO DOWN DOG https://www.youtube.com/watch?v=jvFd8G67TAM |
| LIZARD POSE WITH ROTATION https://www.youtube.com/watch?v=9RadpmiJEaQ&feature=youtu.be |
| C. ACTIVATION |
| 3 SETS |
| 15/15s Forearm Star Side Plank |
| 10x Weighted Face Down REverse Angels @1,25kg plates |
| – REST 30-60” |
| FOREARM STAR SIDE PLANK https://www.youtube.com/watch?v=yKbAYTweMok |
| 2. STRENGTH |
| A. 5 SETS |
| 6x Bench PRess @70% 1RM |
| INTO |
| 4-6x Plyometrics Push ups |
| – REST 90-120” |
| PLYOMETRICS PUSH UP https://www.youtube.com/watch?v=zjEHDw569b0 |
| B. 3 SETS |
| 10x Seated DB Press @moderate weight by feel |
| 2-4x Strict Chest to bar Pull ups |
| – REST 60-90” |
| STRICT CH2B PULL UPS https://www.youtube.com/watch?v=lHr-HHKHdVY |
| SEATED DB PRESS https://www.youtube.com/watch?v=3GFZpOYu0pQ |
| C. 3 SETS |
| 6/6x Single Arm DB Row @Heavy |
| INTO |
| 12Cals Row @FAST! |
| – REST 60-90” |
| SINGLE ARM DB ROW https://www.youtube.com/watch?v=IjaC9QSCIPM |
| D. 3 SETS |
| 12x Cable Reverse Fly @easy controlled weight, move slow with full range of motion |
| 15-20” Time Chin up Hold |
| – REST 60-90” |
| CABLE REVERSE FLY https://www.youtube.com/watch?v=qDnwFycUW0I |
| B. 3 SETS |
| 15x Cable Triceps Extension |
| 10x Incline Bench Biceps Curls |
| 21-15-9x V- ups |
| – REST 60” |
| INCLINE BECNH BICEPS CURLS https://www.youtube.com/watch?v=FM7725AeXPA |
FRIDAY
| FRIDAY |
| 1. ROZGRZEWKA |
| A. GENERALNA |
| A1. 3′ AIR BIKE @SPOKOJNYM TEMPEM (Zamiennie: Orbitrek) |
| A2. 2-3 SERIE (Air Bike/ Orbitrek) |
| 10s Wysoka intensywność |
| 30s Spokojne tempo regenerujące |
| B. DYNAMIC & POWER MOBILITY |
| 2 SET |
| 5-10x Down Dog to Up Dog |
| https://youtu.be/zbG9LQst6EA |
| 10/10x Lizard with Rotation |
| https://youtu.be/9RadpmiJEaQ |
| 10x 90/90 Hips Transfer |
| https://youtu.be/PdVay90JC74 |
| C. AKTYWACJA |
| 3 SETS |
| 12/12x Banded Side Walk |
| 8x Banded Squat Jump |
| 40” Quadruped Plank |
| – REST 20-40” |
| BANDED SIDE WALK https://www.youtube.com/watch?v=hB9allsKcp4 |
| BANDED SQUAT JUMP https://www.youtube.com/watch?v=7g65l8JFfdc |
| 2. PLYOMETRICS & POWER (DYNAMIC/EXPLOSIVE POWER) |
| A. 5 SETS |
| 5x Deadlift @heavy by feel (AROUND 60-70% 1RM) |
| 10x Wall Ball Shot @9kg |
| – REST 60” |
| WALL BALL SHOT https://www.youtube.com/watch?v=boWKv922-_U |
| B. 4 SETS |
| 6x Dual DB Clean @heavy by feel |
| 6x Box Jump @75cm |
| – REST 60” |
| DB CLEAN https://www.youtube.com/watch?v=x_ca5ZUfvCo |
| C. 3 SETS |
| 6x DB Thruster @Heavy by feel |
| 6x Slam Ball Smash @10-15kg |
| – REST 60” |
| DB THRUSTER https://www.youtube.com/watch?v=-TcjKSLlKeQ |
| SLAM BALL SMASH https://www.youtube.com/watch?v=k9W6g9LvXDI |
| 3. ACCESSORIES |
| 3 SETS |
| 12/12x Single Leg Hip Thrust |
| 60-90” Plank |
| – REST 90” |
| 5. COOL DOWN (Aktywne uspokojenie organizmu) |
| 3-5′ Air Bike/ Run/ Orbitrek/ Bike |
| 2 SET |
| 15/15x Thoracic Rotation with Roller |
| BULLETPROOF SHOULDER PROTOCOL |
| 15x Y |
| 15x T |
| 15x W |
| – REST 30s BETWEEN Y, T & W |
| BULLETPROOF SHOULDER PROTOCOL https://www.youtube.com/watch?v=3MxHX9j15BU |
| THORACIC ROTATION WITH ROLLER https://www.youtube.com/watch?v=NFOJIHJsTww |