Activations/Prep

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

B1 ring dips – 6-10 reps
B2 band fly – 8-12 reps
2 rounds, 3 minutes rest between rounds

C1 ring dips – 8-12 reps
C2 ring flys – 6-10 reps
C3 band flys – 6-10 reps
2 rounds, 2 minutes rest between rounds

D1 Iso rack laterals – 2-3 sets, 10+ reps*, 90 seconds rest between sets
*Top half laterals first. Rack isometronics with dumbbell to failure. Drop the DB rack isometronic to failure

E1 banded DB close-grip press – 8-10 reps
E2 banded extensions 8-10 reps
E3 DB close-grip press – AMRAP
2-3 rounds, 60 seconds rest between rounds

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


Bands (elite pro resistance mini and pro resistance light – band set)
– Rings
– BFR straps
– DBs
– Barbell/plates (consider one set of bumper plates). Collars.
– Adjustable bench
– Power rack
– Leg machine (leg press, hack)
– Dual cable stack

Bars
– Olympic bar
– Swiss bar
– Trap bar

Accessories
– Daisy chains
– Carabiners
– Cuffs
– Bar pad
– Balance pad (s)
– Tbar multi grip handle
– Ab pad/mat
– Tbar rack attachment
– Band loops
– Deadlift blocks
– Yoga blocks
– Calf block
– Attachment handles (like for cables)
– Ham glider
– Ankle weights
– Foam rollers
– Plyo box

Cardio
– spin bike
– Kettle bells


Prep/activations

A1 reverse band incline smith – 2 sets, 6-10 reps, 3 minutes rest between sets

B1 machine press – 3 sets**, 6-12 reps, 2 minutes rest between sets
**drop sets on the last two working sets

C1 roller cable flys – 2-3 sets**, 8-20 reps, 2 minutes rest between sets
**drop sets in last two working sets

D1 cable Y-raise – 2-3 sets, 8-20 reps, 2 minutes rest between sets
**drop sets in last two working sets

E1 cable cross triceps extensions- 10-12 reps
E2 rope overhead extensions- 10+ reps
2-3 sets**, 2 minutes rest between sets
**drop sets on last round

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


Activations

A1 single leg banded DB calf raise – 2-3 sets, 6-20 reps*, 2 minutes rest between working sets
*double drop: dumbbell first, then band, then body weight

B1 seated banded calf raise – 2-3 sets, 20-40 reps*, 60 seconds between working sets
*drop set: drop the DB

C1 calf walk of shame (banded) – 60-90 seconds
C2 body weight calf raises – 50+ reps
1 round, immediately following the last set of seated calf raises

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


Activations/prep

A1 pull ups (rings if you have them) – 5-8 reps
A2 3-way lying delt – 8-10 reps each position
2 sets each, 2 minutes rest between exercises/rounds

B1 pull ups (rings if you have them) – 5-8 reps
B2 3-way lying delt – 8-10 reps each position
B3 crunches – 8-15 reps*
B4 banded pushups – 20+ reps*
B5 hanging/rotating/half pull-up leg raise – 8-10 reps
3 rounds, 60 seconds rest between rounds
*drops sets, rep ranges include drops

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


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

B1 ring dips – 6-10 reps
B2 ring flys – 8-12 reps
B3 ring Y-raise – 8-12 reps
B4 ring triceps extensions 8-12 reps
3 rounds, 90 seconds rest between rounds

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


Activations/prep

A1 neutral grip chins – 5-10 reps
A2 rack military press – 5-10 reps
3-4 rounds, 90 seconds rest between rounds

B1 tbar rows – 6-10 reps
B2 chest supported “top half” DB rows – 10-15 reps
B3 incline DB laterals – 6-10 reps
B4 “top half” incline DB laterals – 10-15 reps
3-4 rounds, 60 seconds rest between rounds

C1 wall/rack hammer curls – 8-10 reps
C2 incline DB curls – 10-12 reps
C3 close grip push-ups – 10-12 reps
C4 band press downs – 20+ reps*
3-4 rounds, 30 seconds rest between rounds
*including partial reps

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


(to open links please long click/press in app)

Things you can still improve now:
– Improve waist control (there is no such thing as permanently “making your waist smaller”)
Waist & Ab Training Video

..and this is the exact brand ab mat I bought, but anyone is fine:
https://www.amazon.com/gp/aw/d/B01L8T7EMI/ref=yo_ii_img?ie=UTF8&psc=1

– Improve your (active) ROM quality/control. Especially end range joint/muscle control.
BROGA Video

– The above ???? will likely improve “flexibility” and potential “fix” joint/muscle pain (individual depended) (look to activations/prep/unfockers)

– Improve your posing/presentation (consult with Terrence)

Terrence Instagram

– Get leaner

– Use BFR/occlusion training this is the brand I bought, but if they are unavailable, get whatever:

https://www.amazon.com/stores/node/12021746011?_encoding=UTF8&field-lbr_brands_browse-bin=BFR%20BANDS&ref_=bl_dp_s_mw_12021746011

– Fix your sleep (Dr Dean consult)
– Fix your gut (get a consult with Dr Dean)
Dr Dean Instagram

– Improve cardiovascular capacity
– Improve “mind muscle connection”


A1 single arm incline “preacher” (sub with concentration curls**) – 6-10 reps
A2 band cross triceps extensions- 10-12 reps
A3 incline DB curls (sub with wall lean curls*) – 20 reps
A4 band overhead extensions – 20 reps*
8 rounds, 30 seconds rest between rounds
*hit total reps including partials

Bonus Arm pump suck BFR Protocol***
B1 pronated, supinated, neutral curls – 30, 15 total reps
B2 kickbacks – 30, 15reps
30 second break between 30s and 15s

Active biceps stretch – 30 seconds
Active triceps stretch – 30 seconds
With straps still on

***if you have straps. Here is the brand I use. (They appear to currently be out of the exact leg straps I use)

https://www.amazon.com/stores/node/12021746011?_encoding=UTF8&field-lbr_brands_browse-bin=BFR%20BANDS&ref_=bl_dp_s_mw_12021746011

These look like a good sub:

https://www.amazon.com/Occlusion-Training-Restriction-without-Lifting/dp/B06XS3JWKS/ref=mp_s_a_1_17?dchild=1&keywords=BFR+bands&qid=1585406196&sr=8-17


Prep/activations

A1 seated leg curls – 2 sets*, 5-10 reps, 2 minutes rest before working sets
*extend last set with 10+ partials

B1 heel elevated safety bar squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets

C1 lying leg curls – 5-8 reps
C2 reverse band hack – 8-10 reps
2 sets, 3 minutes rest between rounds*
*take some to catch breath before starting the hack

D1 prowler pushes – 2-3 sets, 60-90 seconds per push*, 90 seconds rest between sets
*should be near failure by the end of the push

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


Activations/prep

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

B1 modifies glute/ham – 2-3 sets*, 5-10 reps, 2-3 minutes rest between sets
*last set extend with a drop, self spot, and at least on eccentric rep

C1 banded rear foot elevated split squats – 2-3 sets*, 8-10 reps, 2 minutes rest between sets
*last set drop set. After DBs, and bands, drop the DBs and do 10 more each leg bands only, then drop the band and 10 more each leg body weight only

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


Activations/Prep

A1 incline rack barbell press – 2 sets*, 5-8 reps, 3 minutes rest between sets
last set, double drop*
**on the last weight drop, add a band around the back, then take off the band and do one more set with just the bar/weight one more set after

B1 banded incline DB flys – 2 sets*, 8-12 reps, 2 minutes rest between sets
*after the last set drop to just the band, then just the dumbbells again for flys, lasted to a DB press to failure

C1 banded pushups – 2 sets*, 15-20 reps, 1 minute rest between sets
*after last set, drop to just the band, then on more set just body weight push ups to failure

D1 banded Y raises – 2 sets*, 12-12 reps, 60 seconds rest between sets
*after last set, one drop, then two more drops in partial range (last drop set, doubled band)

E1 single arm DB triceps extensions- 2 sets*, 8-10 reps, 90 seconds rest between sets
*last set extend with band extensions, then to overhead band extensions to failure

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


Activations/prep
A1 ring pull-ups – 2-3 sets*, 5-10 reps, 2-3 minutes rest between sets
*last set extend with kneeling banded pull downs, followed by a hanging Iso-hold for 30 seconds
B1 incline bench barbell rows – 2-3 sets, 5-10 reps, 2-3 minutes rest between sets

C1 wide grip pull ups – 8-10 reps

C2 band floor rows – 12-15 reps
2-3 rounds*, 90 seconds rest between rounds
*on the last set do one drop set on pull-ups and two drop sets on band rows

D1 incline bench preacher curls – 2 sets, 5-8 reps, 2 minutes rest between sets

E1 seated band high curls – 12-15 reps

E2 incline DB curls – 10-12 reps

2-3 rounds*, 60 seconds rest between rounds
*finish the last set of incline DB curls with a 30 second iso hold

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


Activations/Prep

A1 rack military press – 5-6 reps, 1 set***, 3 minutes rest before top set
***followed by double drop set

B1 top half DB laterals – 8-10 reps
B2 bottom half DB laterals – 8-10 reps
B3 band laterals – 8-10 reps
B4 close grap band partials – AMRAP
2-3 rounds, 90 seconds rest between rounds

C1 top half DB rear fly – 8-10 reps
C2 bottom half rear fly – 8-10 reps
C3 band rear fly – 8-10 reps
C4 close grap band partials – AMRAP
2-3 rounds, 60 seconds rest between rounds

D1 band face pull – 10-15 reps
D2 band upright row – 10-15 reps
D3 band front raise – 10-15 reps
D4 band stupid press – 10-15 reps
D5 band lateral raise – 10-15 reps
1-2 rounds, 30 seconds rest between rounds

E1 DB triceps extensions 8-10 reps***
E2 band press down – 10-12 reps
E3 band overhead extensions- AMRAP
2-3 rounds, 90 seconds rest between rounds
***drop set on last working set


Activations/prep

A1 seated leg curls – 2 sets, 6-10 reps, 2 minutes rest before working sets

B1 front squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets

C1 reverse band hacks – 8-12 reps
C2 lying leg curls – 5-8 reps
2 sets, 2 minutes rest between super sets

D1 prowler walk – 2-3 sets*, 60 seconds push at a steady walk, 90 seconds rest between rounds
*the last round, drop the load to less than 30% of the load you used for your heaviest set, and walk again occluded (BFR – Blood Flow Restriction)

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


Activations/prep

A1 high incline reverse band smith – 2-3 sets, 6-12 reps, 2 minutes rest before working sets

B1 flat machine press – 2 sets, 6-12 reps, 2 minutes rest before working sets

C1 roller fly cable – 2-3 sets*, 10-12 reps, 90 seconds rest before working sets
*last set is a double drop set

D1 smith machine ROM drop set – 1-2 sets, 15, + 3-5, +3-5reps**
**move the safety’s up once for each drop set. Get as many reps as you can after each drop

E1 cable y raises – 2-3 sets***, 8-12 reps, 60 seconds rest before working sets
***double drop set on last working set

F1 cross cable triceps extensions – 2-3 sets**, 8-12 reps, 60 seconds rest before working sets
**last working set superset to over head rope triceps extension. Do one drop here as well

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


Activations/Prep

A1 Swiss close grip with chains – 5-10 reps
A2 single arm DB preacher curls – 6-10 reps
2 sets, 90 seconds rest between rounds

B1 seated cable cross extensions- 10-15 reps
B2 rope press down* – 10-15 reps**
B3 rope overhead extensions* – 10-15 reps**
B4 machine preacher curls – 8-10 reps
B5 swiss bar hammer curls* – 10-15 reps**
2-3 sets, 60 seconds rest between rounds
*added B2, B3 and B5 AFTER the 2nd and 3rd working set
**Last set double drop, and super set with rope press downs to overhead rop press downs (5-10 reps each)

C1 45 degree calf (or sub with leg press) – 8-12 reps
C2 BW calf raises (partials, every 4th rep full) – 10-20 reps
2-3 rounds total

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


**before anything else, if the goal is weight loss, the MUST take ownership their nutrition. If they don’t, manage the expectations of most likely little to no weight loss**

Goals of the session (short and long term):
1. put on muscle
2. Increase metabolic output
3. Expend calories from the session
4. Feel like they “worked”
5. Always leave the session on a win, as well as emotional positive/encouraged/energized
6. No injuries (and minimize soreness as much as possible)

Exercise selection
– Understand the RTS “have, own, tolerate”
– Maximum exercise REGRESSION is king, and always your place to start

Sample templates:
A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
B1 upper (push/pull/“overhead” – not the same as A1)
B2 lower (squat, lunge, DL – not the same as B2)

A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
A3 upper (push/pull/“overhead” – not the same as A1)
A4 lower (squat, lunge, DL – not the same as B2)

A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
B1 upper (push/pull/“overhead” – not the same as A1)
B2 lower (squat, lunge, DL – not the same as B2)
B3 fluff/win/what the want exercise

A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
A3 upper (push/pull/“overhead” – not the same as A1)
B1 lower (squat, lunge, DL)
B2 upper (push/pull/“overhead” – not the same as A1 or A3)
B3 lower (squat, lunge, DL – not the same as A2 or B1)**

**upwards of six exercises would be considered fairly “advanced” progression

Finish session with metabolic/HIT. Something with no eccentric ideally. Scaleable. Something you’re engaged with as a trainer. Always leave feeling “worked” and “globally” tired. As well as with a “win”. Could be sled/prowler, soon bike, rower, battle ropes.

Your first sets of the first sessions are your “assessment”. Don’t waste time “correcting” things. Just go back to RTS saying and train where they “have, own and tolerate”. Always.


Activations/prep

A1 banded RDLs – 2 set*, 6-12 reps, 3 minutes rest before working sets
*after last working set, immediately drop the weight and extend the set with just the band for AMRAP

B1 seated leg curls – 3 sets*, 6-12 reps, 2 minutes rest between sets
*extend last sets with partials

C1 reverse band jacks – 2 sets, 8-12 reps, 3 minutes rest between sets

D1 prowler/sled walk** – 3 sets, 60 seconds set*, 90 seconds rest between sets
*try and have the set reach near failure at approximately 60 seconds of walking
**if you don’t have a sled, sub with spin bike intervals to failure or lunges

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


Activations/prep

A1 reverse band smith – 5 sets, 6-12 reps, 2 minutes rest before working sets
***one top set, one back off set, then set the ROM a couple inches shorter, 2-3 more sets dropping weight every set. 30 seconds rest between “short range” sets

B1 roller flys – 3 sets, 8-12 reps, 2 minutes rest before working sets

C1 seated cable cross triceps extensions- 8-12 reps
C2 single arm DB preacher curls – 6-10 reps
3 rounds, 90 seconds rest between super set

D1 overhead rope triceps extensions – 12-15 reps
D2 seating “incline” cable curls – 10-12 reps
3 rounds, 45 seconds rest between rounds

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


-Take more time on the eccentrics.
-Slow down all your warmup sets. Most warmup sets 5-6 reps (tops). Eventually pyramid down to 1-3 reps before working sets. Over do “good form” on these. Intentionally slow reps. Second pauses on direction changes. Go through mental “checklist” of form.

BACK
-On lats, focus on keeping elbows in, (which will have a slightly supinated grip) especially on eccentrics and at the very end of the lengthened range.
-Focus on keeping your spine/ribcage still (let everything move around your fixed ribcage)
-For extra “activations” do the two cable variations back to back. (1)Wrap around – elbows to base of spine – triceps into lats. (2) lean forward drive the upper arm down first. “Down” the whole time for the row

CHEST
-On exercise’s loaded at the top, finish with “upper arm across” and drive your biceps into your pec to finish. Sometimes all the way to lockout. (Banded presses, flys and converging machines)
-Mess around with the set up on the roller fly. Work on fining the pecs right from the “bottom” stretched position.

TRIS/BIS
-All that matters is alignment and keeping all direct arm work pain free. Take time to line up cables and upper arm. NEVER do an exercise that hurts

UPPER BODY PREP
-scap circles
-slouch to Saint
-45 degree internal/external rotation
-Reaching arm circles

LOWER BODY PREP
-TVA breathing
-Dead bugs
-Hip block internal/external rotation
-Straight knee leg raises
-Core brace into Frog bridges

All Meat and Potatoes
-2 working sets to start. One top. (5-10 reps) One back off. (6-12 reps)
-If you want more volume, add in extra back off sets/drop sets/extended sets to Meat and Potatoes movements first. Fluff second.
-Write down all working sets. Make notes during session. At the end of session, set goals for the next workout. (Not always just load, but form, how many reps felt good, etc…)

FLUFF
-And in any “pump” or metabolic work you want. After meat and potatoes. Make sure it’s 100% pain free. Still keep the goal of “as little as possible, to produce maximal results”

SPLIT
Legs
Chest
OFF
Back of the body
Delts/Tris
Off
back (lat focus)/bis

Legs
Banded RDLs (this is the “form day”)*
Seated leg curls
Leg press
Leg extensions
Reverse band Hack

-FLUFF – make it helps drive prowler, and/or walking lunges

*Still logbook this. Just keep from/feel top priority. Don’t go into the “grey” area pushing load on this day.

Chest/tri
Reverse band Incline smith
Flat press (you pick)
Roller fly

– Chest fluff –

Standing cross cable tri X

– triceps fluff

OFF

Back of the body
Banded RDLs
Seated leg curls (or sub lying leg curls sometimes)
Walking lunges
Chest supported Tbar rows

– back fluff –

Delts/Tris
Lying cuff laterals
Rear delt
Press

– delt fluff –

Seated cable cross tri extensions

– triceps fluff –

Off

back (lat focus)/bis
Machine row (lat focused)
Single arm pull down
Chest-supported tbar

– back fluff –

Single arm curl (machine or DB preacher)
Cable “incline curls”