Monday, March 21, 2011

Keep it Simple Workout Plan

Some trainers are very protective of their programs, because of the specificity needed for each client and the time put in to the task of making the program. 

Understood. 

But all great chefs have cookbooks, right?  Telling you exactly how to cook their recipe, even the one used in their famous restaurant.  So why aren't they scared of you taking their cookbook, opening a restaurant, and becoming a world-famous restaurant?  The secret to the cookbook is the chef's experience, the ability to change variables (ingredients) and to mass produce them. 


Hence, I was recently inspired to start sharing my programs with the world, without a fear of losing my 'recipes'.  With the help of strength coach Dan John's book, Never Let Go, I have used the term simplexity to help design my latest strength training program for 3 weeks. 

Workout A (Monday)

5 minute foam roll
8-10 minutes dynamic/mobility warm up

A) Snatch Grip Deadlift
B) Dual Push Press, KB
C) Chin up

  • 10 sets
  • 3 reps
  • 30 seconds rest between each exercise, performed as a circuit (A-C)
  • Progress or regress load as form allows in each workout 
  • Week 2 - 3, add weight

Workout B (Wednesday)

5 minute foam roll
8-10 minutes dynamic/mobility warm up

A) Rear Foot Elevated (RFE/Bulgarian) Split Squat
B) Dumbbell Bench
C) Barbell Bent over Row

  • 8 sets
  • 6 reps
  • 40 seconds rest between each exercise, performed as a circuit (A-C)
  • Progress or regress load as form allows in each workout
  • Week 2 - 3, add weight

 Workout C (Friday)

5 minute foam roll
8-10 minutes dynamic/mobility warm up

A) Sumo BB Dead
B) Pullup (wide grip)
C) Wide Grip Barbell Shoulder Press

  • 6 sets
  • 9 reps
  • 50 seconds rest, performed as a circuit, A - C
  • Progress or regress load as form and fatigue allows
  • Weeks 2-3, add weight

And the best part?  After 3 weeks of this program, I will be able to switch exercises, track my progress, and push myself when I switch back. 

Core/cardio workout for Tuesday: Core/Cardio Part I
Core/cardio workout for Thursday: Core/Cardio Part II

Stay strong, friends. 

Coach Kev

For more information or questions regarding this program, coachkevdineen@gmail.com



2 comments:

  1. I like it Kevin.

    ReplyDelete
  2. Thanks J! What do you like about it? Have you done a workout plan like this?

    ReplyDelete