PUSH SESSION
FOLLOW ME ON THE SOCIALS :
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CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
1. PUSH (SATURDAY)
2. LEGS (SUNDAY)
3. PULL (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. PUSH (WEDNESDAY)
5. LEGS (THURSDAY)
6. PULL (FRIDAY)
B. ALPHA GLUTES/RECOVERY WORK (FRIDAY)
FREQUENTLY ASKED QUESTIONS :
THERE ARE 6 NEW DAILY TRAINER WORKOUTS EVERY WEEK AND 2 ALPHA GLUTES SESSIONS. THEY ARE INDICATED ABOVE.
ALL STANCES, POSITIONS, AND CUES WILL BE LISTED BELOW EACH EXERCISE.
REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED.
ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY.
REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL MANAGEMENT, I’D RECOMMEND YOU DID MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU.
IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES.
!!! WARNING !!!
WE ARE HERE AS STUDENTS TO BROADEN OUR TRAINING HORIZONS. THIS IS SUPPOSED TO BE HARD AND CHALLENGING. IT’S OK IF YOU CAN’T DO EVERYTHING. TRY YOUR BEST. YOUR MAIN GOALS SHOULD BE TO LEARN TO TRAIN HARD AND MAKE PROGRESSIONS. THE PURPOSE OF THESE WOKROUTS IS TO KEEP NEW AND CHALLENGING VARIBALES COMING AT US EVERY WEEK. WE ARE HERE TO GET BETTER.
LET’S TRAIN!!!
THE MUSCLE MECHANIC
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THIS WEEKS ALL NEW SPLIT
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
KEY TRAINING/INTENSITY TIP OF THE WEEK
The better you can train, the less overall training volume you need
for maximal results. The goal should be a never ending journey to keep
getting better at training. In that pursuit, there’s a lot of progress to be made.
Coach
PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
(SATURDAY)
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POSTERIOR CALVES
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FROM HIP THRUST POSITION
use a db on the lead leg if needed. this puts the knee
in a position to blast the calf in squatted
3 sets : 10 to 15
superset with
STANDING SINGLE LEG DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
3 sets : bodyweight failure
2. SINGLE LEG BENT KNEE DB CALF RAISE
toes pointed in
toes straight fwd
toes pointed out
1-2 giant sets : 10-10-10
*30 reps in all positions | do both legs
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WARM-UP MENU :
light work not to fatigue but to get you
prepped for your best performance each session.
go through these quickly. only takes a few minutes as
you don’t really need rest periods here. when you do these,
you should clearly notice increased output and movement
efficacy. they aren’t on here for the fun of it.
BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 15 to 20
CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
SESSION :
1. REVERSE GRIP SMITH MACHINE
DECLINE BENCH PRESS
just outside shoulder width supinated grip.
3 sets : 25-20-15
2. DB BENCH PRESS
just outside shoulder width
pronated grip.
4 sets : 12-10-8-6 + long rest pause (30 seconds) then
use same 6 rep weight with 3 second negatives, 1 second pause, then
explosive positives
3. CHEST FOCUSED DIP
ADD ON : BAND TENSION
3 sets : failure on boduweight
(tempo : 3:1:1)
compound set with
LYING DB FLY FROM FLOOR
use the floor as leverage in the bottom of the
fly and you can kinda adjust how hard
you make the bottom position on these.
3 sets : 8-8-8
4. INCLINE CHEST SUPPORTED DB FRONT
CLAP RAISE
bench set to 45 degrees and db’s are raise in neutral thumbs up
position. as you near the top, bring them together in the middle
like you’re gonna clap your hands.
3 sets : 10 to 15
5. DB LATERAL RAISE WITH
MECHANINCAL DROPSET
start by leaning away from the raise and
holding onto a rack or something for stability.
after you hit the rx reps, then lean into the raise
and fire off some bonus reps in the easier position.
3 sets : 15-15-15 | mechanical failure
5. STANDING DB OVERHEAD TRI
EXTENSION
clasp hands together on the db handle and
keep this behind the head the entire time.
hinge on the elbows.
3 sets : 8-8-8
compound set with
KNEELING CABLE TRICEPS PRESSDOWN
shoulder width pronated grip
3 sets : 10 to 15