Review: Workout Basics

<aside> 💡 Start this program with 3 sets of 8, to build some initial size Keep RPE (Relative Perceived Effort) at 6-7 for work sets Keep RPE at 2-4 for warm ups

after 12 weeks, move to 4 sets of 6 and focus on building functional strength Keep RPE at 7-8 for work sets Keep RPE at 2-4 for warm ups

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General Warm-up

• Arm circles forward - 10 reps
• Arm circles backwards - 10 reps
• Bodyweight squats - 10 reps
• Tabletop position on the mat/floor
  • Fire hydrant - 10 reps/ leg
  • Fire hydrant circle backwards - 10 reps / leg
  • Fire hydrant circle forward - 10 reps / leg
  • Cat-Cow - 10 reps

Workout Day A

Rest: Take 30-90 seconds of rest between sets, if your heart is pumping very hard, wait until it calmed down a bit

General Warm-up

• Do the warm-up routine described above.

Main

Goblet Squats

Warm-up: 2 sets x 10 reps

Work: 3 sets x 8 reps

Overhead Press

Warm-up: 2 sets x 10 reps

Work: 3 sets x 8 reps

DB Bent-over Rows

Warm-up: 2 sets x 10 reps