Tag: workout plan

  • The 10×10 workout plan to give your muscles an unexpected jolt

    The 10×10 workout plan to give your muscles an unexpected jolt

    German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you’d see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you’d see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you’ll burn out early. On paper, it doesn’t sound too bad, but you’ll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy/big-girl exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we’ve modified traditional GVT. It’s somewhat of a mutant.

    How it works

    Good news: Not all of the three main exercises are overly-exhausting compound lifts. Bad news: Those three main exercises are now a tri-set, which means no rest in between exercises. All in all, this should be a complete shock to the body. It most likely won’t even know what hit it. Not only is the volume incredibly taxing, but the non-stop approach will push your muscular endurance and cardio-game through the roof. This is ideal for busting through stubborn plateaus in your regular programming whether it be strength or body composition.

    When to use the 10x10s

    If you’ve been following other programs like our 6-week Redemption plan, the 4-week Reconstruction plan, the Winter Bulk Up, or our Unlabeled plan, the 10×10 is a nice change or transition betweens the other program cycles. For example, follow Unlabeled for 6 weeks, then use the 10×10 for 2 weeks, then onto Redemption.

    Directions

    Work out every other day for one-two weeks ONLY. You may use mix and match any of the workouts in whatever structure you prefer. For example: select one of the following workouts for 3-4 sessions, or you can rotate between two of the following workouts for 3-4 sessions, or even use three workouts for 3-4 sessions. If at any point you’re more sore than normal, or not recovering well, bake in an extra rest day between workouts.

     

    WORKOUT 1: Squatting, pulling, and pressing


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Front Squat x 10 reps
    Renegade Row x 10 reps
    Dumbbell Clean and Press x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Push Ups x 10
    Pull Ups x 10

    WORKOUT 2: Cleaning, pulling, and squatting


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Hang Clean x 10 reps
    Pull Up x 10 reps
    Goblet Squat x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Dips x 10
    Knee Tucks x 10

    WORKOUT 3: Pulling and pressing


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Deadlift x 10 reps
    Dumbbell Clean and Press x 10 reps
    Pull Up x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Push Up x 10 reps
    Floor Hip Thrust x 10 reps

    WORKOUT 4: Pushing, swinging, and squatting


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Kettlebell Swing x 10 reps
    Push Ups x 10 reps
    Kettlebell Goblet Squat x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Dumbbell Curl x 10 reps
    Dumbbell Kickback x 10 reps

    WORKOUT 5: Pressing and pulling


    Complete the following exercises as a circuit. Complete a total of 10 rounds. Rest only if needed.

    Dumbbell Bench Press x 10 reps
    Dumbbell Row x 10 reps
    Dumbbell Squat/Deadlift x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Hands-Elbows Planks x 10 reps
    Floor Hip Thrust x 10 reps

  • The 3 beasts workout plan for strength, size, and power

    The 3 beasts workout plan for strength, size, and power

    This plan is broken into two main parts: an upper body workout and a lower body workout. An abdominal beast workout will supplement the upper and lower body days. We’ve picked big compound moves to get the most amount of work out of each session. A variety of rep ranges were also chosen to get a mix of strength, size, and power.

    In week one, the upper body beast is done twice (Monday & Friday) with the lower body beast done on Wednesday. In week two, reverse the order. The lower body beast is done twice (Monday & Friday) with the upper body beast done on Wednesday. The abdominal beast can be added to the end of each main workout on Monday, Wednesday, and Friday.

    FOCUS NYC trainer Ryan Heffernan demos the lower body beast, FOCUS NYC trainer and powerlifter Luis Tejada has got the upper body beast, and Mike Simone performs the abdominal beast.

    THE WORKOUTS

    The Upper Body Beast

    1. Barbell Chest Press – 5 x 5
    2. Pull Ups – Weighted – 5 x 5
    3. Barbell Standing Shoulder Press – 4 x 6
    4. Barbell Shrugs – 4 x 6
    5. Weighted Dips – 3 x 8
    6. Barbell Bicep Curls – 3 x8

    *2 minute breaks on 5 x 5 exercises
    *90 second breaks on 4 x 6 exercises
    *60 second breaks on 3 x 8 exercises

    The Lower Body Beast

    1. Barbell Sumo Squats – 5 x 5
    2. Barbell Straight Legged Deadlift – 5 x 5
    3. Barbell Front Squats – 4 x 6
    4. Barbell Sumo Deadlifts – 4 x 6
    5. Barbell Squats – 3 x 8
    6. Glute Ham Leg Raise – 3 x 8

    *2 minute breaks on 5 x 5 exercises
    *90 second breaks on 4 x 6 exercises
    *60 second breaks on 3 x 8 exercises

    The Abdominal Beast

    1A. Weighted Hanging Leg Raise – 3 x 8
    superset
    1B. Wheel Roll Out – 3 x 8
    Rest 45 seconds

    2A. Floor Hip Thrusts with Twist – 3 x 12 per side
    superset
    2B. Swiss Ball Oblique Side Bends – 3 x 12 per side
    Rest 45 seconds

    3A. Swiss Ball Weighted Overhead Crunch – 3 x 8
    superset
    3B. V Crunch – 3 x 8
    Rest 45 seconds

  • The Power Hour Mini-Plans: 5 Easy-to-Follow Workout Routines

    The Power Hour Mini-Plans: 5 Easy-to-Follow Workout Routines

    If you’re the “get in, get out” type when it comes to the gym—these are the programs for you.

    We call these the “mini-plans” because they are condensed or simplified versions of what you may see in a traditional plan. Instead of a “split” or something new every day, just one or two of these workouts are your guide. Watch the inspirational demo videos featuring mini-plan designer Peter Miller from FOCUS NYC.

    Mini-Plan #1

    DIRECTIONS: Complete this full body workout 3 x per week for 6 weeks.

    Incline Dumbbell Press x 6
    Deadlift x 6
    Toe Touch x15

    Rest 2 minutes. Complete x 3

    Dumbbell Goblet Squat x 8
    Jump Lunge x12
    Plank x 30 sec   

    Rest 2 minutes. Complete x 3

    Mini-Plan #2

    DIRECTIONS: Complete this workout 2 x per week alternated with an upper body workout on another 2 days.

    Box Jump x 8
    Dumbbell lunge x 8
    Kettlebell Swing x 20

    Rest 2 minutes. Complete x 3

    Toe touch x 30 sec
    Bench Crunch x 30 sec
    Bicycle crunch x 30 sec

    Rest 60 seconds. Complete x 3

    Mini-Plan #3

    DIRECTIONS: Perform this workout 2 x per week alternated with lower body strength training days.

    Dumbbell Floor Press 3 x 6
    Dumbbell Row 3×8
    Unilateral Dumbbell Overhead Press 3 x 8

    Rest 60 seconds between each set

    Clap Push Up x failure
    Lat Pulldown x 10
    Weighted Dip x failure

    Rest 90 seconds and repeat

    Mini-Plan #4

    DIRECTIONS: Complete this program 3 x per week for 6 weeks

    Zercher Squat x 6
    Walking Dumbbell Push Up Row x 10
    American Kettlebell Swing x 15

    Rest 2 minutes. Complete x 2

    Jump Squat x 12
    Dip x 20
    Burpee x 45 sec

    Rest 60 seconds. Complete x 2

    Mini-Plan #5

    DIRECTIONS: Perform this workout 2-3 x per week for 6 weeks. 

    A1. Romanian Deadlift x 8
    A2. Glute Bridge x 8

    Rest 60 seconds. Complete x 3

    B1. Dumbbell Incline Press x 6
    B2. Goblet Squat x 6

    Rest 60 seconds. Complete x 3

    C1. Dumbbell Row x 8
    C2. Dumbbell Flye x 12

    Rest 60 seconds. Complete x 3

    D1. Landmine Row x 8
    D2. Push Up x failure              

    Rest 60 seconds. Complete x 3