PROGRAM I
In this 4-Week Trainer Maurice will coach you through his routine in a combination of calisthenics, weight training and plyometrics to improve athleticism, body composition, and overall fitness.
SCHEDULE:
DAY 1: Chest
DAY 2: Back
DAY 3: Rest / Optional Cardio
DAY 4: Legs
DAY 5: Arms
DAY 6: Shoulders
DAY 7: Rest / Optional Cardio
CHEST
Feet Elevated Bench Press: 6 Sets x 5 Reps
Incline Bench Press: 5x15 → Superset with
Decline DB Flys: 5x15 → Superset with
Single Arm DB Press 5x15
30-60 seconds rest between rounds.
Dips 5x20 → Superset With
Plyo Pushups: 5x20
100 Hanging Knee Raises
25 min stairmaster: 2 min intense, 1 minute recovery. HR 160+
BACK
Pull-ups: 5 Wide Grip → 5 Neutral Grip → 5 Close Grip x 5 sets.
60 seconds rest between sets
Neutral Cable Row: 5x20 → Superset With
Wide Lat Pull-Down: 5x20
Back Extension: 4x25 → Superset With
Single Leg Deadlift: 4x20 (10 each leg)
Finisher:
Hex Bar Farmers Carry: 800 meters.
LEGS
Warm-Up:
Sled Push 25m → straight into →Sled Pull 25m x 4 sets
Back Squat: 10x10
Walking Lunges: 5x20→ Superset with
Wide Leg Press: 5x20
Barbell Step Ups: 5x20 (10 Each Leg) → Superset with
Single Leg Squats: 5x20 (10 Each Leg)
100 Hanging Knee Raises
ARMS
100 Barbell Curls (As Few Sets As Possible)
100 Rope Press Downs (As Few Sets As Possible)
Flat DB Curls: 5x15→ Superset with
Flat DB Extensions: 5x15
Single Arm Cable Curl: 5x12→ Superset with
Single Arm Tricep Extension: 5x12
Dips To Failure: 3 sets. Rest 60 seconds after dropping
Abs: 100 hanging knee raises
SHOULDERS
Face Pulls 3x20 → Superset with
Dumbbell High Pulls: 3x20
Hammer Shoulder Press 5x5
Shoulder Circuit: 5 Rounds: No rest between sets.
DB Shoulder Press Single Arm: 10 reps each arm
Reverse Grip Barbell Press: 20 reps
Lateral Raises: 20 reps
Alternating DB Front Raise: 20 reps
Finisher: 5 Rounds
Hex Bar Farmer Carries 100m → Straight into
Battle Rope: 30 seconds