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Staff Phase 2

This document outlines a multi-week workout program with different exercises organized by day and including sets, reps, loads and other parameters. The program provides detailed instructions for strength and hypertrophy training over several sessions.

Uploaded by

BJ Foley
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
39 views6 pages

Staff Phase 2

This document outlines a multi-week workout program with different exercises organized by day and including sets, reps, loads and other parameters. The program provides detailed instructions for strength and hypertrophy training over several sessions.

Uploaded by

BJ Foley
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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A) Foam Roller Bench Press

*Drop Weight by 10% for AMRAP


Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3,1 5, AMRAP
2 3,1 4, AMRAP
3 3,1 3, AMRAP

A2) Supine MB Chest Pass from Pause


*14lb Medicine Ball
Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 5 5
2 5 5
3 5 5

B) DB Bench Press
*1 Set of 50 after 3 sets of 10, perform in as few sets as possible*
Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3, 1 10, 50 60% Heaviest
2 3, 1 10, 50 65% Heaviest
3 3, 1 10, 50 70% Heaviest

C1) Iron Grip Plate ISO Row off Inc. Bench

Week Sets Reps RIR Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 30s
2 3 30s
3 3 30s

C2) Chest Supported DB Row off Inc. Bench

Week Sets Reps RIR Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 15
2 3 15
3 3 15

C3) Prone DB Rear Delt Flyes off Inc. Bench

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 15
2 3 15
3 3 15

D) Cable Tricep Extensions


*Choose a Weight that allows for at least 20 Reps on first set, com[plete as fast as possible*
Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 130
2 140
3 150

E) Thick Bar 1-Arm BB Curls


*Alternate Arms for rest periods, complete as fast as possible*
Week Sets Reps RIR Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 25
2 25
3 25
A1) Trap Bar DL off 1 Block
*Drop Weight by 10% for final set of 10/8*
Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3, 1 7, 10
2 3, 1 6, 10
3 3, 1 5, 8

A2) Band Face Pull Apart

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 10
2 3 10
3 3 10

B) DB Reverse Lunge

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 6/side
2 3 6/side
3 3 6/side

C) Trap Bar RDL

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 4 10 White White White
2 4 10
3 4 10

D1) Chin-Ups

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 8
2 3 8
3 3 8

D2) Half-Kneeling Cable Chop

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 2 A-Z
2 2 A-Z
3 2 A-Z
A) DB Bench Press w/ 4s ISO
*AMRAP Sets = No ISO Pause
Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3,2 6, AMRAP
2 3,2 5, AMRAP
3 3,2 4, AMRAP

B1) 1-Arm DB Row

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 4 12
2 4 12
3 4 12

B2) Band or Cable Face-Pull


*try to use same weight all 3 weeks*
Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 4 20
2 4 25
3 4 30

C1) Weighted Push Up 5s ECC

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 4 8
2 4 8
3 4 8

C2) TRX Inverted Row w/ Feet Elevated

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 15-20
2 3 15-20
3 3 15-20

D) Medial Delt Super Set


ISO Lateral Raise, See-Saw Lateral Raise, Lateral Raise, L-Lateral Raise to SA Eccentric, Bottom 1/2 Raise
Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 7's
2 3 7's
3 3 7's

E) BB Curls
*As Few Sets as Possible*
Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 50 30% BW
2 50 35% BW
3 50 40% BW
A) Back Squat vs. Bands
*Or Pit Shark w/ Weight that is 6/10 Difficulty
Date Week Sets Reps Velocity Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 8 2 .8-.9 m/s 40s
2 10 2 .8-.9 m/s 40s
3 12 2 .8-.9 m/s 40s

B) DB Split-Squat w/ 3s ISO

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 5/side
2 3 5/side
3 3 5/side

C1) GHR or Nordic Hamstring Curl

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 4 6
2 4 6
3 4 6

C2) 1-Arm KB Racked Carry

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 30yds/side 45s
2 3 30yds/side 45s
3 3 30yds/side 45s

D) 1.5 Rep DB Goblet Squat

Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 2 10
2 2 10
3 2 10
A1) Cable Face Pull

Date Week Sets Reps Height Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 25
2 3 25
3 3 25

A2) Underhand Tricep Extension

Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 25
2 3 25
3 3 25

A3) 1-Arm DB Row

Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 25/side
2 3 25/side
3 3 25/side

A4) Push-Ups

Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 25
2 3 25
3 3 25

A5) Shoulder Shocker


*Cuban Press, Lateral Raise w/ ISO Hold, Lateral Raise
Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 7/7/7
2 3 7/7/7
3 3 7/7/7
A1) 1-Mile Bike

Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 1 1
2 1 1
3 1 1

A2) Reverse Tabata Protocol


Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 4 Minutes 10s On/ 20s Off
2 5 Minutes 10s On/ 20s Off
3 6 Minutes 10s On/ 20s Off

A3) 1-Mile Bike

Date Week Sets Reps Load Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 1 1
2 1 1
3 1 1

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