DANabolics:

(Phase I)
Conditioning- Adaptation Week

Week
1

Hypertrophy- Band
(speed/explosion)

Hypertrophy- "Keep it 100"

Muscular Strength- Band

(Power)

Musc. Strength- "Pyramid train"

Max Effort Week

Day 1:

Day 2:

Day 3:

Day 4:

Upper Body- Dynamics

Lower Body- Dynamics
Upper Body- Dynamics
Lower Body- Dynamics
1.) 3@8 Bench Press
1.) 5@10 Deadlift
1.) 5@10 Hang Clean
1.) 3@8 Back Squat
-->3@20 Band push-ups
--> 5@5 Glute/ham raise
--> 5@5 BB band clean pull
--> 3@20 DB RDL's
2.) 3@12 Incline bench
2. 3 Sets: KB (trio)
2.) 3 Sets: Upper back (trio)
2.) 3@12(E) BB (cons) lunge
--> 3@20 BB incline front raise -10(E) Off set pend. Lunges
-10 SA KB clean & press
-->3@20 Quad ext.
3.) 2 Sets: DB divebomb (trio)
-15(E) Off set step-ups
-15 (alt) KB renegade rows 3.) 3@12(E) BB (cons) step-ups
-10 DB presses
-20 Goblet squats
-20 BB bentover row/shrug
-->3@20 Ham curl
-15 DB iso's
-20 DB flies
(set 1 down/set 2 up)
4.) 3@12 Bradford press
-->3@20 DB lateral raise
Upper Body- Power
Lower Body- Power
Upper Body- Power
Lower Body- Power
1.) 4@12/10/8/6 Bench Press
1.) 8@4 Band Deadlift
1.) 8@4 Hang clean
1.) 4@12/10/8/6 Box Squat
(close grip, R. bands)
2.) 4@4 BB front squat
2.) 4@6 BB military press
(speed box/R. bands)
2.) 2@Fail DB bench
--> 4@8 BB (vert) GM's
-->4@30 sec. seated band pulls
2.) 3@3 min. jump rope
--> 2@30 Incline band tri ext. 3.) 4@4(E) Bulgerian split squat 3.) 4@6(E) T-bar band rows
-->3@6(E) MB lunge & toss
3.) 4@12 Arnold press
-4@8 (dbl) KB box jump
--> 4@30sec. Seated band row 3.) 3 sets: plate stair run (3x's)
--> 4@6(E) T-bar band press
--> 3@6 MB knee-to-stand

Upper Body- Dynamics

1.) 4@8 Bench press
2.) 3@12 BB skull crushers
3.) 2@16 BB military press
4.) 10@10 Dips

Lower Body- Dynamics

1.) 4@8 Deadlift
2.) 3@12 BB front squat
3.) 2@16 (vert) GM's
4.) 10@10 Leg press

Upper Body- Dynamics

1.) 4@8 Hang clean
2.) 3@12 BB band upright row
3.) 2@16 BB bentover
row/shrug
4.) 10@10 Wide grip pull ups

Upper Body- Power

Lower Body- Power
Upper Body- Power
1.) 10@3 Bench Press
1.) 10@3 Band Deadlifts
1.) 10@3 Hang cleans
(close grip, R. bands)
2.) 5@3 BB knee-to-stand
2.) 5@3 Hex bar DL jumps
2.) 2 sets: "Tricep death"
-->5@15 BB rev. hypers
-->5@15 BB overhead shrug
3.) 3@5 BB floor press
w/raise
3.) 5@3 SA T-bar press
--> 3@10 MB (exp) push-ups 3.) 5@3 Depth-to-bench jumps -->5@15 Band T-bar rows
-->5@15(E) MB walking
lunge& toss

Lower Body- Dynamics

1.) 4@8 Back squat
2.) 3@12 Box jump
3.) 2@16 DB RDL's
4.) 10@10 Quad ext.

Lower Body- Power

1.) 10@3 Band Front squat
2.) 5@3 DB seated box jump
-->5@15(E) SL squat
3.) 5@3 Glute/ham raise
-->5@15 KB (dbl) sumo squat

Upper Body- Dynamics

1.) 5@5 Bench press
2. 10/10/10 Dropdown
3. 3 Sets: DB Flat (trio)
-5 Press
-10 Iso
-15 Flies

Lower Body- Dynamics

1.) 5@5 Deadlifts
2.) 8@2 BB front squat
(speed box)
-->4@30sec. Battle rope
(speed box jump & slam)

Upper Body- Dynamics

1.) 5@5 Hang cleans
2.) 8@2 BB military press
-->4@30sec. Seated band pull

Lower Body- Dynamics

1.) 5@5 Back squat
2.) Leg press S.S (3x's)
3.) 3 Sets: KB leg (trio)
-5 (dbl) box jump
-10 off-set pend. Lunge
-15 (dbl) RDL's

Upper Body- Max Effort

1.) 5-->1 Bench press
2.) 3 Sets: 10/20/30
-10 DB incline press
-20 BB bosu push-ups
-30 sec. Band rear delt flies

Lower Body- Max Effort

* Rounds*
2.) 3 Sets: 10/20/30
-10(E) BB bosu side lunge
-20 Band rev. hypers
-30 sec. BB bosu hydrants

Upper Body- Max Effort

* Rounds*
2.) 3 Sets: 10/20/30
-10 DB military press
-20 DB lat/front raise
-30 sec. Band rev. flies

Lower Body- Max Effort

1.) 5-->1 Back squat
2.) 3 Sets: Leg (trio)
-10 BB (vert) GM's
-20 DB RDL's
-30 sec. (alt) Band lunge