Activations/prep

A1 RDLs – 1-2 sets, 5-8 reps, 3 minutes rest before working sets

B1 ring rows – 1-2, 10-25+ reps*, 2 minutes rest before working sets
*3-4 drop sets, finished with 30 second iso hold

Walking lunges BFR – 30, 15, 15, 15 reps

***all sets listed are working sets. Always take as many warmup sets as needed.


Activations/prep

A1 ring dips – 2 sets, 5-8 reps, 3 minutes rest before working sets

B1 ring push-ups – BW AMRAP
B2 DB push-ups – BW AMRAP
B3 DB knee push-ups – BW AMRAP
B4 DB floor fly – 6-10 reps
B5 DB floor press – 25+ reps*
1-2 rounds, 90 seconds rest between rounds
*rest pause as needed to hit total reps

Arms BFR to finish 30-30-15-15

***all sets listed are working sets. Always take as many warmup sets as needed.


Activations/Prep

A1 rack military press – 5-8 reps
A2 DB lateral raise – 8-10 rep
A3 DB lateral rack isometronic – as long as possible
A4 lateral rack isometronic (no weight) – as long as possible
A5 DB isometric – as long as possible
A6 ring rear delts – 8-10 reps
A7 rear delt rack isometronic – as long as possible
A8 rear delt DB isometric – as long as possible
A9 band face pull – 20+ reps
Repeat for as many rounds as time allows (or when arms fall off)

**All sets listed are working sets. Always take as many warmup sets as needed.


Activations/prep

A1 ring pull-ups – 5-8 reps*
A2 banded rows – 12+ reps (AMRAP)
2 rounds, 2-3 minutes rest between rounds
*double drop set both rounds

B1 banded rear delts – 20 reps*
B2 banded face pulls – 20 reps*
B3 incline DB curls – 5-8 reps**
B4 band curls*** – 20+ reps
3 rounds, 60 seconds rest between rounds
*20 reps total including partials
**one drop set. First weight for 5-8 reps, drop load 40-50% for drop set
***Double drop set for 20+ reps. Faster/still controlled pace

***all sets listed are working sets. Always take as many warmup sets as needed.


Activations/prep

A1 RDLs – 2 sets, 5-8 reps, 3 minutes rest between sets

B1 ring rows – 2 sets, 8-10 reps*, 2 minutes rest between sets
*drop set on last set

C1 chest supported barbell rows – 10-12 reps
C2 wide trip pull-ups – 8-10 reps*
3 rounds, 60 seconds rest between rounds
*drop set on every round of pull ups

D1 slider hams (or sun with DB curls) – 4 sets, 10-12 reps, 30 seconds rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.


Key concepts:
– Stimulus should ALWAYS be the least amount to produce maximum results
– Keep frequency as high as possible (this is why I recommend full/half body splits to transition back into it)
– The goal should be to NOT get sore the first few weeks back (this allows you to accomplish the previous goal, maintain high frequency)
– Intensity (loads) should be as heavy as possible, within given rep ranges and proximity to failure (how short of failure you stay)
– Keep rep ranges lower (5-6 reps range). This is better for skill (re)acquisition. And allows you to use heavier loads to still have some adequate force production.
– No pump/metabolic work the first few weeks.
– The are general guidelines, you could just jump right back in, and everyone will progress through at different paces. None of this is something that HAS TO be followed exactly.
– Spend extra time with warmup/activations and extra time on Broga. Ideally daily

Periodization Template

Week 1-2
– Total body every other day
– 1 working set per exercise
– Stay 2-3 reps short of failure
– Working rep range 5-6 reps

Weeks 2-3
– half body 4 sessions a week total
– 1 working set per body part
– Stay 1-2 reps short of failure
– Working rep range 5-6 reps

Weeks 3-4
– Push, pull, lower
– 1 working set per body part
– Metabolic work can be added it (one round of anything to start)
– 1 rep short, or right to failure
– Working rep range 5-6 reps

Week 4-5
– Push, pull, lower (Bro)
– 2 working sets per body part
– Training to/past failure
– Program prescribed rep ranges
– Back to “normal”


START

Overdeveloped quads compared to hams, how do I fix it?
02 min 50 sec

Carbs pre or post training? Why?
06 min 00 sec

My fondest memories of Luke.
08 min 05 sec

Important to train tibialis for knee health?
16 min 01 sec

Ideal scap movement for horizontal/vertical pressing?
19 min 39 sec

Best glute builders?
22 min 20 sec

How do you figure out a muscle’s lengths? (Shortened, mid, lengthened)
25 min 58 sec

Things to consider going from natty to enhanced?
32 min 20 sec

Does progressive overload actually matter for hypertrophy?
36 min 23 sec


Thoughts on Mike Mentzer training philosophies?

Excessive muscle damage, potentially counterproductive?

Thoughts on unilateral work for meat and potatoes?

Balance getting bigger without getting a tummy?

How do you assess if someone is beginner or intermediate?

Foam rollers?

Bad to load muscles at their extreme?

Metabolic stress vs mechanical tension?

If research indicates 10-20 sets per body part/week is optimal, why do many pro bodybuilders do 30-50?

Is there a “rule” for scapula movement when training?

Underhand vs overhand grip for BB rows? What is the difference for lat recruitment?


Activations/prep

A1 high incline rack press – 2 sets, 5-10 reps, 3 minutes rest before working sets

B1 block iso – 20-30 seconds
B2 banded incline roller fly – 10-12 reps
B3 high incline DB roller fly – AMRAP
B4 high incline DB roller press – AMRAP
B5 block iso – til you’re dead ????
2-3 rounds, 60-90 seconds rest between rounds

C1 DB laterals – 10-15 reps
C2 rack DB lateral isos – as long as possible
C3 rack lateral isos – as long as possible
C4 DB iso – as long as possible
2-3 rounds, 45-60 seconds rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.


Best thing for Anterior Delt growth?

How often do I include FRC?

RDLs back or leg day?

How to program for to bring up arms?

Thoughts on Dr Scott and Fortitude Training?

Other than rest, food, what else for recovery?

Recommend CSCS or PES?

Who inspired you to go into fitness?

Should a trainer be on the gym floor 13hrs a day?

What makes a good workout? Just going by fatigue?

How important is education for a coach or personal trainer?

Reduce calories or refers on rest day?


How do you think 1-on-1 PT will change post COVID?

Pink Himalayan/sea salt good in the morning?

Thoughts on gymnastic rings?

What’s my typical day of food look like?

How to stay positive during lockdown?

German Body Comp for fat loss? Or bodybuilding style training with cardio?

Opinion of powerbuilding?

Advice for trainers starting their career post COVID?

Is/was it challenging training Dave with all his injuries?


Activations/prep

A1 ring dips – 6-10 reps
A2 concentration curls – 6-10 reps
3 rounds, 90 seconds rest between rounds

B1 lying band triceps extensions – 15-20 reps
B2 incline DB curls – 10-15 reps
3 rounds, 45 seconds rest between rounds

***all sets listed are working sets. Always take as many warm up sets as needed.


Deadlift grip, difference between alternated grip and pronated?

Is feeling contractions side to side the same important?

Difference between slight incline/decline on bench for chest?

Are rest times important for hypertrophy?

Is butt wink a sign that you’ve gone past active range?

Are there days you feel like crap? How do you stay motivated?

How do you know if you’re overtraining?

Thoughts on snatch grip deadlift?

Can losing every day improve your physique?

Do most people actual apply the answers to these questions?

What’s my training split look like right now?


What is Joe Bennett’s version of functional or functional training?

Have you seen the research showing benefit to intra set flexing.

Opinion of resistance bands combined with free weights?

Recommendations on rollers, massage, etc?

If you could only do two biceps exercises?

DB pullovers best for triceps, lats or pecs?

Best type of stretching, yoga? For bodybuilders?

Getting back into training after injury or long break?

Do you periodize your training? Different phases?


Activations/Prep

A1 ring chins – 2 sets, 5-8 reps, 2 minutes rest between sets

B1 ring chins – 5-8 reps
B2 ring chins (band/deload) – AMRAP
B3 kneeling band pull down – 20+ reps
1-2 rounds, 60 seconds rest between rounds

C1 ring rows – 2 sets*, 6-10 reps, 2 minutes rest between sets
*drop set to BW

D1 ring rows – 8-10 reps
D2 barbell rows – 8-10 reps
1-2 rounds, 60 seconds rest between rounds

E1 RDLs – 1-2 sets, 5-8 reps, 3 minutes rest between sets

Biceps BFR

***all sets listed are working sets. Always take as many warmup sets as needed


Activations/Prep

A1 ring dips – 5-8 reps
A2 ring flys – 5-8 reps
2 rounds*, 2 minutes rest before working sets
*drop sets on both exercises, for both working sets

B1 banded DB push-ups- AMRAP
B2 banded DB floor press – AMRAP
B3 banded flys – AMRAP
B4 DB floor press – AMRAP
1-2 rounds, 90 seconds rest between rounds

C1 rack military press- 5-8 reps
C2 band rear delt fly – 10-15 reps
C3 bent elbow fly – 10-14 reps
C4 banded overhead press – AMRAP
1-2 rounds, 90 seconds rest between rounds

D1 DB triceps extensions- 10-15 reps
D2 Tasmanian Triceps scorchers – AMRAP
1-2 rounds, 60 seconds rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.


Activations/prep

A1 Bridges – 4 sets*, 8-30 reps*, 90 seconds rest before working sets
**first two sets with barbell, next two sets 3 positions with glute-loop. Hip extended abduction, abducted bridges, seated abduction. 3rd set with heavier loop 10 reps each positions, 4th set with lighter loop 15-20 reps each position

B1 reverse lunges (or sub with walking lunges) – 2 sets*, 10 reps each leg, 90 seconds rest between sets
*extend both sets with drop sets to body weight, another 10 reps each leg

C1 leg press (or sub with hip dominant back squat) – 2 sets, 8-15 reps, 90 seconds rest between sets

D1 band leg extension- 10-20 reps
D2 band lying leg curls – 10-20 reps
2 rounds, 60 seconds rest between rounds

***All sets listed are working sets. Always take as many warmup sets as needed.


Activations/prep

A1 wide grip pull ups – 2 sets, 5-8 reps, 2 minutes rest before working sets

B1 wide trip pull ups – 6-10 reps
B2 trap 3 – 20 reps
2 rounds, 2 minutes rest between rounds

C1 2-position ring rows – 2 sets*, 5-8 reps**, 2 minutes rest between rounds
*drop set after first working set
**reps in each position

D1 ring rows – 6-10 reps
D2 incline bench barbell rows – 6-10 reps
2 sets, 2 minutes rest between rounds

E1 DB prone rear delt – 10-15 reps
E2 band prone rear delt – 10-20 reps*
2 sets, 1 minute rest between rounds
*including partials

F1 standing spider curls – 10-15 reps
F2 rack incline curls – AMRAP
2 sets, 1 minute rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.


Activations/prep

A1 neutral grip chins – 2 sets, 6-8 reps, 2-3 minutes rest before working sets

B1 Ring chins- 2 sets, 6-8 reps, 2-3 minutes rest before working sets

C1 wide grip chins – 2 sets*, 6-15 reps, 2-3 minutes rest before working sets
*last working set extend with drop set

D1 ring rows – 2 sets*, 6-15 reps, 2-3 minutes rest before working sets
*last working set extend with drop set

E1 barbell rows – 8-10 reps
E2 RDLs – AMRAP (right to form failure)
E3 banded deadlifts – AMRAP (right to form failure)
E4 band deadlift/shrug – AMRAP
E5 band shrugs – AMRAP (right to form failure)
1 sets, 2-3 minutes rest before working set

F1 concentration curls – 8-12 reps*
F2 banded incline curls – 8-12 reps
2 sets, 1 minute rest between rounds
*drop set after each set, shooting for another 8-12 reps

G1 DB wrist curls – 2 sets, 12-15 reps, 30 seconds rest between sets

***all sets listed are working sets. Always take as many warmup sets as needed


Activations/prep

A1 rack incline barbell press – 1 sets, 5-8 reps, 3 minutes rest before top set

B1 rack incline barbell press – 6-10 reps
B2 ring flys – 8-10 reps
4 rounds, 2 minutes rest between rounds

C1 DB top half laterals – 10-12 reps
C2 rack iso DB laterals – as long as possible
C3 iso rack laterals (BW) – as long as possible
2 rounds, 2 minutes test between rounds

D1 DB top half laterals – 10-12 reps
D2 rack iso DB laterals – as long as possible
D3 iso rack laterals (BW) – as long as possible
D4 ring rear delts- 6-10 reps
D5 band face pull – 20+ reps
3 rounds, 60 seconds rest between rounds

**all sets listed are working sets. Always take as many warmup sets as needed.