Time to get fit
Individual workoutsLets get to work!
Two-Three-Four
INTRO: This is a program for those that want to hit that goal of being able to Bench 225, Squat 315, and deadlift 405. This is why the program is called 2-3-4. We are going to be doing heavy lifts. This will be best paired with a bulk program which means you should be...
The Random Plan
INTRO: This is a program that I wrote for myself (Ross) It's a 60-day program. This is highly adjustable to what you are feeling on any given day. Use the rep range as a guide for your sets but if you are trying to do a bulk I would go heavier weight and stay lower on...
The Jo Program
INTRO: A 4 Day lift program that will help you get in shape but will not crush what little time you have to do things. I am making this program for those looking to get into a lift program, this will be a program that anyone will be able to accomplish. TARGET:...
The Chief
Time for a challenge. This one is called The Chief put 4 minutes on the timer and try to get as many rounds in as possible Your going to do this 3 times with a 2 to 5 min break between sets. Bicep Curl (Dumbbell) - Alternating 5 each arm 10 total Push-ups - 20 reps no...
Turn Up The Volume
Intro I have titled this program “Turn Up The Volume” as I am trying to attain lean muscle mass and strength following an 8 week bulking program. The goal here is to get all of your reps in while lifting the heaviest weight you can for that rep range. You should be...
Turn Up The Volume With Aaron – Arm Workout Week 8
Turn Up The Volume / Arm Workout Spider Bicep Curls with dumbbells 4x10 Reverse Grip Cable Tricep Extension 4x10 Incline Dumbbell Bicep Curls with Dumbbells 4x10 Skull Crushers 4x10 Forearm Barbell Wrist Extension 3x15 Forearm Barbell Behind the back wrist curls...
Turn Up The Volume With Aaron – Chest Workout Week 8
Turn Up The Volume / Chest Workout Flat Dumbbell Bench Press 5x12/12/10/10/8 Incline Bench Press Machine 5x12/12/10/10/8 Chest Fly Machine 4x12/12/10/10 Superset Dumbbell Pullovers 3x12 and Close Grip Single Dumbbell End Range Chest Press 3x12 300 Reps Assorted...
Turn Up The Volume With Aaron – Leg Workout Week 8
Turn Up The Volume / Leg Workout Barbell Back Squat 5x12/10/8/8/6 Single Leg Romanian Barbell Dead Lift 4x10 each Heel raise (Soleus) 4x15 Hip and/add machine 4x10 each Quad Extension Machine 4x12 Plank 1x1 minute each sides, 2x1 minute front (goal continuous without...
Turn Up The Volume With Aaron – Shoulder Workout Week 8
Turn Up The Volume / Shoulder Workout Arnold Press 4x10 Cable 3-way Shoulder Raise 3x10 each Bent Over Seated Rear Deltoid Fly (pinkies toward ceiling) 4x10 Shoulder Dumbbell External Rotation In Scaption 3x12 each 300 reps abs
Turn Up The Volume With Aaron – Back Workout Week 8
Turn Up The Volume / Back Workout Pull Ups 5x10 Bent Over Barbell Fore Grip Row 4x10 Bent Over Barbell Reverse Grip Row 4x10 Shrugs 4x20 with 10 sec hold on last rep each set Plank 1x1 minute each sides, 2x1 minute front (goal continuous without break)
Turn Up The Volume With Aaron – Arm Workout Week 7
Turn Up The Volume / Arm Workout Superset Dumbbell Hammer Curls 5x12/12/10/10/8 with V-bar Cable Tricep Push Down 5x12/12/10/10/8 Superset Dumbbell Single Arm Preacher Curls 4x10 with Close Grip Dumbbell Bench Press 4x10 Superset Dumbbell Incline Curls 4x10 with...
Turn Up The Volume With Aaron – Chest Workout Week 7
Turn Up The Volume / Chest Workout Flat Bench Press 5x12/10/8/8/12 Incline Dumbbell Bench Press 4x12 Superset 3-Way Cable Chest Fly 3x10 each Plank 1x1 minute each sides, 2x1 minute front (goal continuous without break)
Turn Up The Volume With Aaron – Leg Workout Week 7
Turn Up The Volume / Leg Workout Box Squats 4x12/10/10/8 Dead Lifts 5x12/10/8/8/2 Glute Drive 4x12/10/10/8 Heel Raise Machine (Gastroc) 3x15 with 10 second hold at end of each set Quad Extension Machine 4x12/10/10/8 Hamstring Curl Machine 4x12/10/10/8 Planks 4 minutes...
RPT to look like a RP – Week 2
Introduction Welcome to week 2 of RPT! The progression here is straightforward if you hit your rep goals last week add weight to that particular lift (no more than 10lbs, unless you cheated yourself last week). Did you get destroyed and could only manage a couple of...
Turn Up The Volume With Aaron – Shoulder Workout Week 7
Turn Up The Volume / Shoulder Workout Standing Barbell Shoulder Press With Drop Set 5x12/10/10/8/12 Superset of Cable Shoulder Internal Rotation 4x12 and Cable Shoulder External rotation 4x12 Machine Shoulder Lateral Raise 4x12 Reverse Fly Machine With Palms Down 4x12...
Turn Up The Volume With Aaron – Back Workout Week 7
Turn Up The Volume / Back Workout Cable Fore Grip Row 5x12/10/10/10/8 Cable Reverse Grip Row 5x12/10/10/10/8 Cable Neutral Grip Row 4x12/10/10/8 Lat Pull Down Machine 4x12/10/10/8 Shrugs 4x20 with 10 sec hold on last rep each set
Turn Up The Volume With Aaron – Arm Workout Week 6
Turn Up The Volume / Arm Workout Superset Dumbbell Curls 4x10 with Cable Rope Tricep Extension 4x10 Superset Machine Single Arm Preacher Curl 4x10 with Tricep Pushdown Machine 4x10 Superset Reverse Grip Barbell Curls 4x10 with Fore Grip Cable Tricep Extension...
Turn Up The Volume With Aaron – Chest Workout Week 6
Turn Up The Volume / Chest Workout Flat Barbell Bench Press With Drop Set 5x12/10/10/8/15 Decline Machine Bench Press With Drop Set 5x12/10/10/8/15 Dumbbell Incline Fly 4x12/10/10/8 Dumbbell Pullovers 3x12 Plank 1x1 minute each sides, 2x1 minute front (goal continuous...
The Daily Routine
INTRO: This is a program for those looking to get into shape but it's not a typical workout program you'll find on this website. This is a program for anyone that wants to work on getting in shape but is not looking for a lifting program or anything that is going to...
Turn Up The Volume With Aaron – Leg Workout Week 6
Turn Up The Volume / Leg Workout Barbell Front Squats With Drop Set 5x12/10/10/8/15 Barbell Forward Lunges 3x10 each Barbell Backwards Lunges 3x10 each Barbell Romanian Dead Lift 4x10 Heel Raises (Gastroc) 4x15 100 crunches 100 toe touches 100 Russian...