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Drive Week PDF

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762 views11 pages

Drive Week PDF

Uploaded by

bouaraouafouzi
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 PDF, TXT or read online on Scribd
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DRIVE

ONE WEEK PROGRAM

Workout sets planned to help you One week of work outs created to Designed for advanced levels of
progress toward your goals quickly get you into shape athletes to enhance performance
PROGRAM
OVERVIEW

Build your bench and breakthrough that bench plateau with our most
intense upper body-focused 12-week program, Drive. This program is
not for the faint of heart and particularly not for beginners. The
advanced lifting techniques, progressions, and movements are
designed for lifters with experience. If you're stuck in a plateau or
want to quickly progress to your next PR, this program will get you
there. Try a full week of the program below and feel the difference.

2 DRIVE
Tempo Explanation
(ex: 1115)

The First Number: The first


number refers to the lowering
(eccentric) phase of the lift.

The Second Number: The second


number refers to the amount of
time spent between eccentric and
concentric phases.

The Third Number: The third


number refers to ascending
(concentric) phase of the lift.

The Fourth Number: The fourth


number refers to the amount of
time spent between concentric
and eccentric phases.

3 DRIVE
DAY 1

1a. | 1¼ Close Grip Bench - 30X0 4a. | Dips For Chest - 3010
Tempo - 4x6 Reps @ Tempo - 3x10 Reps
50/55/60/60% 1RM
4b. | Lat Pull Down - 3010 Tempo
1b. | External Rotator Off the - 3x10 Reps
Knee - 3010 Tempo - 4x6
Reps Each Rest 90 Sec

Rest 2:30 Mins


5a. | Cable Chest Fly - 3012
Tempo - 3x10 Reps
2a. | 1¼ Neutral Grip Chin Up -
30X0 Tempo - 4x6 Reps 5b. | Cable A-Fly - 3012 Tempo -
3x10 Reps
2b. | Bent Over T-Raise - 3010
Tempo - 3x10 Reps Rest 90 Sec

Rest 2 Mins
6a. | Skull Crusher - 3010 Tempo
- 3x10 Reps
3a. | Neutral Grip Dumbbell
Bench - 3010 Tempo - 6b. | Double Arm Dumbbell Curl -
3x10 Reps 3010 Tempo - 3x10 Reps

3b. | Single Arm Dumbbell Row - Rest 90 Sec


3010 Tempo -
3x10 Reps Each

Rest 90 Sec

4 DRIVE
DAY 2

1a. | Pause Back Squat - 3511 3a. | GHR - 3010 Tempo -


Tempo - 3x5 Reps @ 3x6 Reps
40/45/50% 1RM
3b. | Seated Calf Raise - 3010
Rest 2-3 Min Tempo - 3x12 Reps

Rest 90 Sec
2a. | Barbell Step Up - 3010
Tempo - 3x6 Reps Each
4a. | Leg Press - 3010 Tempo -
2b. | Barbell Good Morning - 3x12 Reps
3010 Tempo - 3x10 Reps
4b. | Leg Extension - 3010 Tempo
Rest 90 Sec - 3x12 Reps

4c. | Standing Calf Raise - 3010


Tempo - 3x12 Reps

Rest 90 Sec

CORE 1
1a. | Med Ball Side Toss 3x10 Reps Each

1b. | Side Plank Elbow Touch 3x10 Reps Each

1c. | Leg Lifts 3x20 Reps

5 DRIVE
DAY 3

1a. | Pause Speed Bench - Band 4a. | Incline Dumbbell Curls 1¼ -


Resisted - 5x3 Reps 4010 Tempo -
3x10 Reps
Rest 90 Sec - 2 Mins
4b. | Seated Dumbbell French
Press 1 ¼ - 4010 Tempo -
2a. | Seated NG Dumbbell 3x10 Reps
Overhead Press 1¼ - 30X0
Tempo - 4x6 Reps 4c. | Forearm Rotations - Slow
and controlled -
2b. | Lateral Raise - 3010 Tempo 3x10 Reps Each
- 4x10 Reps
Rest 90 Sec
Rest 90 Sec

5a. | Rope Hammer Curls 1¼ -


3a. | Cuban Press - 4010 Tempo 4010 Tempo - 3x10 Reps
- 3x6 Reps
5b. | Rope Triceps Push Downs
3b. | Incline Rear Delt Raise - 1¼ - 4010 Tempo - 3x10
3010 Tempo - 3x10 Reps Reps

Rest 90 Sec 5c. | Rope Pull Downs


3x15 Reps

Rest 90 Sec

6 DRIVE
DAY 4

CORE 2
1a. | Weighted Plank - 1c. | Strict Toes to Bar -
3x1 Min 3x10 Reps

1b. | Russian Twist -


3 x 20 Reps Each

1a. | Speed Squat - 5x3 @ 3a. | Band Good Mornings - 3x15


40/45/50/55/60% 1RM Reps (Lightweight)

1b. | Broomstick Jumps - 3b. | Iso-Dynamic Barbell Hip Ups


5x3 Reps - 20 Count Hold / 10 Reps

Rest 90 Sec 3c. | Lateral Monster Walks -


3x10 Reps Each

2a. | Deficit Dumbbell Speed Rest 60 Sec


Reverse Lunge - 4x3 each

2b. | Lunge Jumps -


4x3 Reps Each

Rest 90 Sec

7 DAD BOD
DAY 5

1a. | Incline Bench - 4a. | Push Ups - 3xFailure


3x15-20 Reps
4b. | Inverted Pull Up - 3xFailure
1b. | Incline Bench Trap 3 Y-
raise - 2012 Tempo - Rest 60 Sec
3x10 Reps
(If you go to true failure your sets
Rest 2 Min will most likely get worse every
round due to lack of proper
recovery time and fatigue. That
2a. | Chest Supported Row is ok and expected).
3x15-20 Reps

2b. | Face Pulls - 2012 Tempo - 5a. | Seated Double Arm Zottman
3x10 Reps Curl - 3x15-20 Reps

Rest 2 Min 5b. | Dumbbell Skull Crusher -


3x15-20 Reps

3a. | Dumbbell Bench - Rest 60 Sec


3x15-20 Reps

3b. | Wide Grip Lat Pulldown -


3x15-20 Reps

Rest 90 Sec

8 DAD BOD
DAY 6

1a. | Sumo Deadlift - 3x15 Reps


@ 45/50/55% 1RM

Rest 2 Min

2a. | Dumbbell Side Lunge - 3x10


Reps Each

2b. | Rolling Hamstring Curl -


3x10 Reps

Rest 2 Min

3a. | Dumbbell Romanian Deadlift


- 3x10 Reps

3b. | TKE - 3x10 Reps Each

Rest 90 Sec

4a. | Hack Squat - 3x10 Reps

4b. | Leg Extensions - 3x10 Reps

4c. | Leg Curls - 3x10 Reps

4d. | Single Leg Calf Raise - 3x10


Reps Each Rest 90 Sec

Rest 90 Sec

9 DAD BOD
JOIN THE CULTURE
Gain muscle, lose weight or improve your athleticism, it's your world
inside of Fitness Culture. Just know you will have thousands of
members and coaches there to support you.

FITNESS CULTURE PROVIDES


OUR COMMUNITY WITH:
World Class Training Programs-Progressive
training designed to build size and muscle

Coaching-Educated industry leaders


committed to your results

Nutrition-Flexible diet plans to compliment


how you like to eat

Community-Facebook Group dedicated to


motivating, educating, and inspiring progress

Mobility-Assessment and correction trainers


to help maximize your results

Challenges-Internal strength, diet,


and health challenges.

Join the Fitness Culture community today and


look better, feel better, and perform better!
GET TO KNOW US
Join us on social media and never miss your chance to join
a challenge, win prizes, and perfect your form.

fitnessculture.com

FitnessCulture

fitnessculturetraining

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