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Clean+squat x 10
Split squat x 10 /side
Press-out squat x 5

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Use this full-body routine before or after Thanksgiving dinner, or up to 3x per week with a day of rest in between.

Bench press x 10
Bent-over row x 10
Squat thrust x 60s
Repeat 30s. Repeat 3-5x

Front squat x 10
Bodyweight squat x failure
High knees x 60s
Rest 30s. Repeat 3-5x

Strict leg raise x 10
Butterly fly sit-up x 10
Plank shoulder tap x 10 / side
Rest 30s. Repeat 3-5x

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    🔥 The bench & two dumbbells workout

Complete the following exercises as a circuit for 5-7 rounds. Rest 60s between each round.

DB flye x 10
Decline push-up x 10
Slow DB front squat x 10
Bulgarian split squat x 10 / side
Plank row x 10 / side

You can perform this routine up to 3x per week with a day of rest in between.

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    Body weight sweat & stretch 💦 
High knees x 30 seconds
Boat pose x 30 seconds
Modified tuck jumps x 30 seconds
Push-up mountain climber x 30 seconds
Modified rock star x 30 seconds 
Rest 1 minute. Repeat 4 to 6 times.

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    The salad life is not boring. #humanfitproject


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The basic body transformation plan that’s souped up with experiments

October 18, 2017

You’ve mastered the basics and have cycled through several programs, but yet again, you’re looking for something “new” to see how far you can push your body’s physique. For this basics+science plan from rising fitness star Ian Canrobert (@CanrobertFitness), you’ll be incorporating the compound movements you’re already familiar with, but with a dedicated “focus” for each exercise. As what would be expected from a basics program, compound lifts will be the meat and potatoes of your training and will also be supplemented with specific accessory work.

The “new factor” you’ve been looking for will be the exercise “focus”. Each of the focused-approaches to your lifts will help you grow in multiple departments including power, strength, muscle hypertrophy, muscle endurance, stability, mobility, and flexibility.

HOW IT WORKS

This program “focuses” consists of mechanical tension, muscle damage, metabolic stress, accommodating resistance, occlusion training, and intra-set stretching. Here is a cheat sheet:

Mechanical tension (MT): big lifts, heavy weight, low reps.
Muscle damage (MD): various lifts, slow-controlled repetitions for placing the muscle under maximum time under tension.
Metabolic stress (MS): various lifts, quick repetitions for maximum blood flow.
Accommodating resistance (AR): use of bands or chains to keep resistance on the muscle throughout the range of motion.
Occlusion training (OT): also known as blood-flow restriction to increase pumps and growth
Intra-set stretching (ISS): statically holding an exercise in the finished position to improve hypertrophy and mobility.

*Rate of perceived exertion (RPE): how you physically feel will be how you determine how much weight to use.

The plan is structured into a five day split broken down into a push, pull, shoulders, legs, and a weakness/supplemental day in between shoulders and legs). The weakness/supplemental day may range from foam rolling and myofascial release to mobility work to a few sets of a lagging body part of your choice.

DIRECTIONS

For the first two weeks you may slightly increase your weight used on lifts, however, the focus should primarily be on adapting to this as a new training plan. In the third week will you may “overreach”, which means increasing the weight you use and volume of sets you perform. In the fourth week, it’s advised that you come back down to a moderate weight and volume to regain mental and physical traction so that your performance won’t suffer in the coming weeks. Repeat this cycle over a long-term period of 14-22 weeks.

This program will last for a suggested 14-22 weeks (allow the first two weeks for finding a groove that works best).

Rate of Perceived Exertion Cheat Sheet (RPE)

10 – Very energetic – Hard/Heavy
8 – Good energy – Heavy/Heavy
6 – Moderate
5 – Moderate
4 – Moderate
2 – Fairly tired – Easy/Light
0 – Exhausted – Easy/Light

THE WORKOUTS

Day 1: Chest/triceps

Focus Exercise Sets x Reps Goal Weight  Rest
MT Flat barbell bench press 4×6 RPE 9 2-3 minutes
MD, AR Flat barbell bench press + chains 4×8-12 RPE 6 1-2 minutes
MD, ISS Incline DB press 4×8-12 RPE 7 1-2 minutes
MS, ISS Incline DB fly 4×15 RPE 4 30sec-1min
MD Incline wide/narrow pushups 4x AMRAP RPE 4 1-2 minutes
MT Cable straight bar press downs 4×6-8 RPE 7-8 2-3 minutes
MD, ISS Incline DB skullcrusher 4×10-12 RPE 6-7 1-2 minutes
MS, OT Cable rope tricep extensions 4×15-20 RPE 3-4 30sec-1min

Day 2: Back/biceps

Focus Exercise Sets x Reps Goal Weight  Rest
MT, AR Deadlift 4×6 RPE 9 3 minutes
MS Single arm DB row 4×8-12 RPE 7 1-2 minutes
MD T-bar row 4×12-15 RPE 5-6 1-2 minutes
MS, ISS Lying incline bench single arm cable pulldown 4×10-12 RPE 4 1-2 minutes
MS Cable rope pull through 4×15-20 RPE 3-4 30sec-1min
MT Wide grip bar curls 4×6-8 RPE 7-8 2-3 minutes
MD DB hammer curls 4×8-12 RPE 6 1-2 minutes
MS, OT Close grip cable straight bar curls 4×15-20 RPE 3-4 30sec-1minute

Day 3: Shoulders/abs

Focus Exercise Sets x Reps Goal Weight  Rest
MT Seated DB military press 4×6-8 RPE 8-9 2-3 minutes
MS Standing BB overhead press 4×12-15 RPE 4-5 1-2 minutes
MD Bent over isolated DB lateral raises 4×8-12 each side RPE 6 1-2 minutes
MD Bent over DB posterior flies 4×8-12 RPE 6 1-2 minutes
MS, ISS Cable rope posterior face pull 4×15-20 RPE 3-4 30sec-1min
MT Side cable crunches 4×8-10 each side RPE 7-8 1-2 minutes
MD Decline bench weighted side crunches 4×10-12 RPE 6 1 minute
MS Seated bench DB jack knives 4×15-20 RPE 4-5 30sec-1min

Day 4: Weakness – FREE DAY

Day 5: Quads/calves (alternate with ham week)

Focus Exercise Sets x Reps Goal Weight  Rest
MT, AR High/low bar barbell back squat 4×6 RPE 9 2-3 minutes
MD, OT DB split squat (each side) 4×8-12 RPE 7 1-2 minutes
MD, ISS DB goblet squat 4×10-12 RPE 6-7 1-2 minutes
MS Lunge 4×15-20 RPE 4-5 1 minute
MS Moon jump lunge 3x 30 sec RPE 4-5 30sec-1min
MS, ISS Seated calve raises (machine or w/ barbell) 5×15-20 RPE 4-5 30sec-1min
MD, ISS Standing calve raises 5×8-12 RPE 6-7  1-2 minutes

Day 5: Hams/calves (alternate with quad week)

Focus Exercise Sets x Reps Goal Weight  Rest
MD, AR Barbell Romanian deadlift + chains 4×8-12 RPE 7-8 1-2 minutes
MS Barbell Romanian deadlift on box 4×12-15 RPE 4-5 1 minute
MD, ISS Lying DB hamstring curl 4×8-12 RPE 5-6 1-2 minutes
MS, OT Banded prone hamstring curls 4×15-20 RPE 3-4 30sec-1min
MS, ISS Standing calve raises 5×12-15 RPE 4-5 30sec-1min
MD, ISS Seated calve raises 5×20-25 RPE 6-7 1-2 minutes
advanced bodybuildingbodybuildingIan Canrobert
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    humanfitproject


    Instagram post 2190749688897422935_186144144
    Will 2020 be your year? Why not start now. Link in bio for one of our greatest programs.

    Instagram post 2189992799108508044_186144144
    Sneaky 3 for lower body toughness 🔥 Complete the following as a circuit for 3 rounds, then gauge how tired you are. Could you do 5 rounds? How about 7? Try this one every couple months to see if you're progressing.

Clean+squat x 10
Split squat x 10 /side
Press-out squat x 5

    Instagram post 2188211193129563897_186144144
    Swap out the sweet potato side for butternut squash (+ Brussels). Our favorite way to prep: Small cubes. Olive oil. Salt. Pepper. 400 degrees for about 30-40 min. Mix around every 10 min.  #fiber #carbup #humanfitproject

    Instagram post 2185697493541909050_186144144
    Who’s in Reconstruction mode? Get started at humanfitproject.com

    Instagram post 2184879414872239338_186144144
    The Thanksgiving Workout, Turkey, mashed potatoes, and muscle

Use this full-body routine before or after Thanksgiving dinner, or up to 3x per week with a day of rest in between.

Bench press x 10
Bent-over row x 10
Squat thrust x 60s
Repeat 30s. Repeat 3-5x

Front squat x 10
Bodyweight squat x failure
High knees x 60s
Rest 30s. Repeat 3-5x

Strict leg raise x 10
Butterly fly sit-up x 10
Plank shoulder tap x 10 / side
Rest 30s. Repeat 3-5x

    Instagram post 2183123381548186988_186144144
    Bring on the sides of Brussels. Olive oil, salt, pepper. 400 degrees for 30 min. Mix every 10min.

    Instagram post 2180635782308855433_186144144
    Looking for a lot of variety? You’ve got to check out the Unlabeled plan on humanfitproject.com #humanfitproject

    Instagram post 2179818139351956784_186144144
    🔥 The bench & two dumbbells workout

Complete the following exercises as a circuit for 5-7 rounds. Rest 60s between each round.

DB flye x 10
Decline push-up x 10
Slow DB front squat x 10
Bulgarian split squat x 10 / side
Plank row x 10 / side

You can perform this routine up to 3x per week with a day of rest in between.

    Instagram post 2178521799036566582_186144144
    A consistent breakfast standard: 1 whole, 4 whites, mushrooms, Ezekiel toast, little pesto. #humanfitproject

    Instagram post 2175470820674301574_186144144
    3 days of strength training. 1 simple plan. Now on humanfitproject.com #humanfitproject

    Instagram post 2174759927149777267_186144144
    Body weight sweat & stretch 💦 
High knees x 30 seconds
Boat pose x 30 seconds
Modified tuck jumps x 30 seconds
Push-up mountain climber x 30 seconds
Modified rock star x 30 seconds 
Rest 1 minute. Repeat 4 to 6 times.

    Instagram post 2173527261218049460_186144144
    The salad life is not boring. #humanfitproject


    Load More…


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