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Week 1 & 2 (Density) : Workout #1

The document outlines a 4-week workout program split into two phases: weeks 1-2 focus on density training and weeks 3-4 focus on decompression. Workouts for weeks 1-2 include high-intensity circuits combining squats, pullup variations, rows, bicep curls, and dips. They also include high-intensity interval training sessions alternating between sprints and walking. Workouts for weeks 3-4 shift to lower volume compound lifts like pullups, presses, squats and deadlifts performed for higher reps with longer rest periods.

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Rob Hammer
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690 views2 pages

Week 1 & 2 (Density) : Workout #1

The document outlines a 4-week workout program split into two phases: weeks 1-2 focus on density training and weeks 3-4 focus on decompression. Workouts for weeks 1-2 include high-intensity circuits combining squats, pullup variations, rows, bicep curls, and dips. They also include high-intensity interval training sessions alternating between sprints and walking. Workouts for weeks 3-4 shift to lower volume compound lifts like pullups, presses, squats and deadlifts performed for higher reps with longer rest periods.

Uploaded by

Rob Hammer
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 DOCX, PDF, TXT or read online on Scribd
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Week 1 & 2 (Density)

Workout #1:

A) Quads Triset
A1) Front squats, 6-8 reps, rest 10 seconds
A2) Back squats, heels raised (same weight as front squats), as many reps as possible
(AMRAP), rest 10 seconds
A3) Sissy squats, body weight only, AMRAP
Rest three minutes, and then repeat the entire process two more times.

B) The Gymnast's Routine


Here's a giant set of pullup variations that will blast every fiber of the back:

 Wide-grip pullups (overhand grip) to failure, rest 10 seconds.


 Medium-grip pullups to failure, rest 10 seconds.
 Medium-grip chin-ups (underhand grip) to failure, rest 10 seconds.
 Narrow-grip chin-ups to failure.

Rest three minutes, and then repeat the entire process two more times.

C) Wide-grip upright barbell rows, 4 sets, 12-15 reps, 1 minute rest

D) Biceps/Brachialis Compound Set


D1) Zottoman curls, 6-8 reps, rest 10 seconds
D2) Lying dumbbell curls, 10-12 reps
Rest two minutes, and then repeat the entire process two more times.

E) Dips, bodyweight only, 3 sets, AMRAP, 1 minute rest

Click Here For A Printable Log Of Workout #1.

Workout #2:

High intensity interval training (HIIT), 20 minutes (90 seconds walk, 30 second sprints)

Workout #3:

A) Hang cleans, 6 sets, 4-6 reps, 90 seconds rest


B) Snatch grip deadlifts, 6 sets, 4-6 reps, 90 seconds rest
C1) reverse grip barbell curls, 4 sets, 4-6 reps, 90 seconds rest
C2) Lying barbell triceps extensions, 4 sets, 4-6 reps, 90 seconds rest
D) Swings, 3 sets, 10-12 reps, 1 minute rest

Click Here For A Printable Log Of Workout #3.

Workout #4:
HIIT - 20 minutes (Farmer's walks for 30 seconds, walk with no weight for 90 seconds)

Weeks 4 & 5 (Decompression)

Workout #1:

A) pullups, 4 sets, AMRAP, 3 minutes rest


B) Barbell military press, 4 sets, 6-8 reps, 3 minutes rest
C) deadlifts, 4 sets, 4-6 reps, 3 minutes rest

Click Here For A Printable Log Of Workout #1.

Workout #2:

A) pullups, 4 sets, AMRAP, 3 minutes rest


B) Close-grip bench press, 4 sets, 5-7 reps, 3 minutes rest
C) Barbell Hack squats, 4 sets, 4-6 reps, 3 minutes rest

Click Here For A Printable Log Of Workout #2.

Workout #3:

A) Pullups, 4 sets, AMRAP, 3 minutes rest


B) Weighted dips, 4 sets, 4-6 reps, 3 minutes rest
C) Front squats, 4 sets, 3-5 reps, 3 minutes rest

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