Upper Body:
Early Cycle Approach
Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with a little room in the tank is important to allow you to progress for the remaining 4 to 5 weeks of the program. With every new training block comes new exercises, reps and set formats, and conditioning styles. To get the most out of the six-week training block, we recommend taking the first and second weeks closer to RPE 7-8 on most exercises to allow for progressing towards RPE 9-10 in the later weeks. This structure eliminates the need for deload weeks and allows for long-term sustainable progress.
Station 1: 10 min
4 SETS
Dumbbell Bench Press
12/10/8/6 reps
Station 2: 10 min
3 SETS
10 DB Shoulder Front Raise
6 Dual DB Strict Press
6 Dual DB Push Press
Station 3: 10 min
3 SETS
10 Deficit Push Up
directly into
12-15 Flat Bench Fly Press
directly into
15-20 Banded Overhead Tricep Extension
Station 4: 10 min
EMOM
1 min max cardio
12 DB reverse fly
45 sec Tall Plank shoulder tap
