February 23, 2023

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4-day week of unplanned workouts

Monday through Friday

I've been experimenting with my workouts since the holidays, staying in maintenance mode while I plan a new training cycle - here's an example of what that looks like in a week:

    Workout Overview:

    • 2 glute-focused leg workouts
    • 2 circuits (1 full body, 1 upper body)
    • 3 recovery days
    Get an in depth view of the workouts in the following YouTube video and the workout details listed below!

    Monday - Circuit 1 (Full Body)

    • weight: LIGHT-MODERATE
    • work-rest ratio: REPS : 20 S
    • rests between circuit rounds: 2-3 MIN
    • repeat: 3x TOTAL
    1. DB alt. arm dead stop sumo squats: 12-15 reps
    2. BODY push-ups: 12-15 reps
    3. DB swings: 25-30 reps
    4. DB tricep extensions: 12-15 reps

    Tuesday - Glutes 1 (High Volume)

    • weight: MODERATE-HEAVY
    • interset rest: 90 S - 2 MIN
    • rests between exercise sets: 2-5 MIN
    1. DB rdl warm up: 15 reps
    2. BB semi-sumo rdl's: 3 sets of 12
    3. BB hip thrust pulse-pause: 3 sets of 12
    4. DB b-stance or single leg rdl's: 3 sets of 10-12/side
    5. BAND lateral walk: 2 sets of 40
    6. BAND seated hip abduction: 2 sets of 50 

    Wednesday - Recovery 1

    Thursday - Circuit 2 (Upper Body)

    Specific warm up

    • interset and post-set rest: 60 S 
    1. BODY dead hangs: 3 sets of 60 S
    2. BODY pull up negatives (5-S lowering phase): 3 sets of 5 

    Circuit

    • weight: LIGHT-MODERATE
    • work-rest ratio: REPS : 30 S
    • rest between circuit rounds: 2-3 MIN
    • repeat: 3x TOTAL
    1. BODY push ups: 15 reps
    2. PLATE swing with shoulder press: 12 reps
    3. DB one-arm "snatch" (hammer curl): 5 reps/side
    4. DB tricep extension: 15 reps

      Friday - Glutes 2 (Lift + Endurance)

      Heavy Lift

      • weight: HEAVY
      • interset rest: 2-3 MIN
      1. BB dead stop hip thrust warmup: 5 reps
      2. BB hip thrust: 4 sets of 6-8 reps

      Tri-set

      • weight: LIGHT-MODERATE
      • work-rest ratio: REPS : NO REST
      • rests between circuit rounds: 2-3 MIN
      • repeat: 3x TOTAL
      1. DB sumo pause squat: 10-12 reps
      2. DB deadlifts : 12-15 reps
      3. DB rdl's: 12-15 reps 

      Burnout 

      • rests: 0-30 S
      1. BAND seated abductions: 20-30 reps
      2. BAND single-leg bridges: 10-15 reps/leg
      3. BAND bridges: 20-30 reps
      4. BAND laying abductions: 20-30 reps

      Saturday & Sunday - Recovery 2 & 3