W1/Day 1 — NEW PROGRAM 🔥

We are BACK with a new program. I will be uploading this program in my “Latest” tab each day that I complete a workout throughout the next 8 weeks. Keep in mind: the latest tab workouts expire after 10 days so as long as you keep up with when I complete the workouts, you will be on track! I am writing this program similar to the “Hybrid Athlete” programs and the “Shred” program to target BUILDING STRENGTH AND HYPERTROPHY (size/definition). 👍🏼 8 Weeks / 4 Days per Week / 2 Phases (weeks 1-4 and 5-8) The focus for weeks 1-4 will be ALL FULL BODY with 2 strength days (focusing on compound lifts and antagonistic supersets) and 2 hypertrophy (focusing on agonistic supersets at a higher volume). LETS GET ROLLING WITH DAY 1! ⬇️ Warm Up — 5 min Backwards Walk High Intensity Engagement 1a. Worlds Greatest Stretch with 2 Push Up — 2 x 5 each 1b. Assault Bike — 2 x 10 sec on / 10 sec off (1 min. total) 1c. KB Swing — 2 x 15 Legs / Core 2a. Back Squat — 4 x 12/10/8/8 2b. Alternating Decline Sit Up Barbell Punch — 4 x 8 each Back / Triceps 3a. Underhand Barbell Row — 4 x 12/10/8/8 3b. Tricep Pushdown (triangle attachment) — 4 x 12 (squeeze for 2 sec) Shoulders / Biceps 4a. Overhead Press — 4 x 12/10/8/8 4b. Cable Bicep Curls — 4 x 12 (squeeze for 2 sec) Hamstrings / Chest / Core 5a. Single Leg Hamstring Curls — 2 x 15 each 5b. Beast Cable Chest Press — 2 x 12 each Delts / Core / Lats 6a. Cable Rear Delt Fly (squeeze for 2 sec)— 2 x 15 6b. High Plank Lat Pull — 2 x 15 each ***notes: keep rest times low, keep your energy high — compound lifts are supersetted with antagonistic movements so that you can go back and forth between exercises QUICKLY! Increase weight each set, FOCUS on the “squeeze” when it says SQUEEZE! Crush it.