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Descending Rep Scheme

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This program’s aim is to improve strength endurance whilst also stimulating muscular hypertrophy.

This is achieved through incorporating big compound lifts with a high rep range whilst including an optimum opportunity for recovery protocols. The goal is to start with a conservative weight with the first set of each movement and increase the weight with each descending rep set. It is also highly recommended that due to the volume of reps performed; yoga, mobility, and restorative days be adhered to in order to gain the greatest benefit from the program. The program should be performed for 4 weeks in total.

  • Monday: Day One

    A1: Barbell Bench Press
    4 sets – 15,12,10,8 reps
    A2: Band Pull Apart
    3 sets- 20 reps

    B1: 45 degree Incline Dumbbell Bench Press Neutral Grip
    4 sets – 15,12,10,8 reps
    B2: Underhand Grip Lat Pulldown
    4 sets – 15,12,10,8 reps

    C1: Deadlift
    3 sets – 10,6,4 reps

    D1: Seated Row
    4 sets – 15,12,10,8 reps
    D2: Cable Crossover Reverse Fly
    4 sets – 15,12,10,8 reps

    E: Reverse Crunch
     3 sets- 15 reps

  • Tuesday: Day Two

    Attend Tuesday Metcon Class OR perform the following if unable to attend:

    A1: Machine Farmers Walk
    6 sets 30 secs on 60 secs rest.
    The recommendation is 20kgs each side for females, 30kgs each side for males.

    B1: SkillRun Sled Push
     6 sets 40 meters on, 60 secs rest.
    The recommendation is 30kgs for females, 40kg for males

    C1: After completing the class or intervals do 30 mins of ROMWOD or a yoga class to restore your body. 

  • Wednesday: Day Three

    A1: Back Squat
    4 sets – 15,12,10,8 reps
    A2: Lateral Band Walks
    3 sets 15 reps each direction

    B1: Front Foot Elevated Split Squat
    4 sets- 15,12,10,8 reps
    B2: Lying Machine Hamstring Curl
    4 sets- 15,12,10,8 reps

    C1: Romanian Deadlift
    4 sets- 15,12,10,8 reps
    C2: Leg Press
    4 sets- 15,12,10,8 reps

    D1: Ab Rollout
    3 sets- 15 reps

  • Thursday: Day Four

    Perform 60 minutes of trigger pointing with ROMWOD mobility or a yoga class.

  • Friday: Day Five

    A1: Barbell Overhead Press
    4 sets – 15,12,10,8 reps
    A2: Dumbbell Lateral Raises
    4 sets – 15,12,10,8 reps

    B1: Dumbbell Push Press
    3 sets – 10,6,4 reps
    B2: Dumbbell Cuban Rotations
    3 sets – 10 reps

    C1: Dumbbell Zottman Curl
    4 sets – 15,12,10,8 reps
    C2: Rope Tricep Extensions
    4 sets – 15,12,10,8 reps

    D1: Side Plank with Side Leg Raise
    3 sets – 15 reps each side

  • Saturday: Day Six

    Perform 60 mins of trigger pointing with ROMWOD mobility or a yoga class.

  • Sunday: Day Seven

    A1: 40 min Restoration Zone
    Steam/Sauna/Ice Bath

    B1: 20 min Brain Tap/ Meditation