Heavyweight Diner
10 WEEK FITNESS PROGRAM
Difficulty: Appropriate for all levels
Estimated Workout Time: ~65 minutes
Days/Week: 6 days -Strength/endurance training; 1 day -Active rest/recovery; refer to full schedule below
Welcome to the Heavyweight Diner, home of the pull up so pull up! We will be getting our weight up over the next ten weeks with a regimen made to satisfy a large appetite. Check out the menu daily and enjoy a full course meal paid for in discipline and consistency.
WHAT’S ON THE MENU?
Mentally run through the day’s entire workout prior to beginning. Imagine how you will optimize time, minimize rest, and utilize space.
THE WARM UP* offered daily
Core Ingredients (4 rounds)
- [ ] Flat Bench Leg Raises (12-15 reps)
- [ ] Stability Ball Crunches (15-20)
- [ ] Side Bends (20-25 each side)
*Core activation is essential for maximizing physical activity. Complete daily prior to focused session.
CHEST/BACK Monday & Thursday; Day 1 & 4
Appetizer (4 supersets)
- [ ] Wide-Grip Pull Ups (12, 12, 10, 10 reps)
- [ ] Dips (12, 12, 10, 10)
Entree #1 (5 supersets)
- [ ] Barbell Bench Press (12, 10, 8, 6, 3 reps)
- [ ] Single Arm DB Rows (20, 15, 12, 12, 12)
Entree #2 (5 supersets)
- [ ] BB/Hex Bar Deadlifts (12, 10, 8, 6, 3 reps)
- [ ] Incline (DB/BB) Bench Press (20, 15, 12, 12, 12)
_______________________________
Dessert*** (3 supersets)
- [ ] High Cable Chest Flys (12-15 reps)
- [ ] High Cable Rear Delt Flys (10-12)
***Refer to Dining Schedule Below
BICEPS/TRICEPS Tuesday & Friday; Day 2 & 5
Appetizer (4 supersets)
- [ ] DB Concentration Curls (12, 12, 10, 10 reps)
- [ ] DB Skull Crushers (12, 12, 10, 10)
Entree #1 (5 supersets)
- [ ] Standing BB Curl (12, 10, 8, 6, 3 reps)
- [ ] Reverse EZ Bar Curls (20, 15, 12, 12, 12)
Entree #2 (5 supersets)
- [ ] Close Grip Bench Press (12, 10, 8, 6, 3 reps)
- [ ] Tricep Push Downs (20, 15, 12, 12, 12)
_______________________________
Dessert*** (3 supersets)
- [ ] KB Overhead Tricep Extensions (12-15 reps)
- [ ] Seated DB Hammer Curls (10-12)
***Refer to Dining Schedule Below
LEGS/SHOULDERS Wednesday & Saturday; Day 3 & 6
Appetizer (4 supersets)
- [ ] KB Goblet Squats (12, 12, 10, 10 reps)
- [ ] KB Front Raises (12, 12, 10, 10)
Entree #1 (5 supersets)
- [ ] BB Back Squats (12, 10, 8, 6, 3 reps)
- [ ] DB Lateral Raises (20, 15, 12, 12, 12)
Entree #2 (5 supersets)
- [ ] Standing BB Shoulder Press (12, 10, 8, 6, 3 reps)
- [ ] Alternating DB Lunges (20, 16, 12, 12, 12)
_______________________________
Dessert*** (3 supersets)
- [ ] KB Swings (12-15 reps)
- [ ] KB Upright Rows (10-12)
***Refer to Dining Schedule Below
MAXIMUM OUTPUT Week 5 & 10
Open Bar (1 rep max)
- [ ] Monday: Barbell Bench Press
- [ ] Tuesday: Rest
- [ ] Wednesday: Barbell Back Squat
- [ ] Thursday: Rest
- [ ] Friday: Barbell/Hex Bar Deadlift
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***Dining Schedule:
Weeks 1-4: Dessert a la carte (optional)
Week 5: Maximum output week
Week 6-9: Dessert Included
Week 10: Maximum output week
Weeks 1-4 and 6-9 you will follow the menu as listed with an exception for dessert. Dessert is as desired during weeks 1-4, however for weeks 6-9 you will have to make room for the extra calories.
Weeks 5 and 10, serve as a checkpoint and finish line respectively. Assess your maximum outputs as stated.
