A1 single arm incline “preacher” (sub with concentration curls**) – 6-10 reps
A2 band cross triceps extensions- 10-12 reps
A3 incline DB curls (sub with wall lean curls*) – 20 reps
A4 band overhead extensions – 20 reps*
8 rounds, 30 seconds rest between rounds
*hit total reps including partials
Bonus Arm pump suck BFR Protocol***
B1 pronated, supinated, neutral curls – 30, 15 total reps
B2 kickbacks – 30, 15reps
30 second break between 30s and 15s
Active biceps stretch – 30 seconds
Active triceps stretch – 30 seconds
With straps still on
***if you have straps. Here is the brand I use. (They appear to currently be out of the exact leg straps I use)
These look like a good sub:
Prep/activations
A1 seated leg curls – 2 sets*, 5-10 reps, 2 minutes rest before working sets
*extend last set with 10+ partials
B1 heel elevated safety bar squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets
C1 lying leg curls – 5-8 reps
C2 reverse band hack – 8-10 reps
2 sets, 3 minutes rest between rounds*
*take some to catch breath before starting the hack
D1 prowler pushes – 2-3 sets, 60-90 seconds per push*, 90 seconds rest between sets
*should be near failure by the end of the push
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 front squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets
B1 modifies glute/ham – 2-3 sets*, 5-10 reps, 2-3 minutes rest between sets
*last set extend with a drop, self spot, and at least on eccentric rep
C1 banded rear foot elevated split squats – 2-3 sets*, 8-10 reps, 2 minutes rest between sets
*last set drop set. After DBs, and bands, drop the DBs and do 10 more each leg bands only, then drop the band and 10 more each leg body weight only
***All sets listed are working sets. Always take as many warmup sets as needed.
Activations/Prep
A1 incline rack barbell press – 2 sets*, 5-8 reps, 3 minutes rest between sets
last set, double drop*
**on the last weight drop, add a band around the back, then take off the band and do one more set with just the bar/weight one more set after
B1 banded incline DB flys – 2 sets*, 8-12 reps, 2 minutes rest between sets
*after the last set drop to just the band, then just the dumbbells again for flys, lasted to a DB press to failure
C1 banded pushups – 2 sets*, 15-20 reps, 1 minute rest between sets
*after last set, drop to just the band, then on more set just body weight push ups to failure
D1 banded Y raises – 2 sets*, 12-12 reps, 60 seconds rest between sets
*after last set, one drop, then two more drops in partial range (last drop set, doubled band)
E1 single arm DB triceps extensions- 2 sets*, 8-10 reps, 90 seconds rest between sets
*last set extend with band extensions, then to overhead band extensions to failure
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 ring pull-ups – 2-3 sets*, 5-10 reps, 2-3 minutes rest between sets
*last set extend with kneeling banded pull downs, followed by a hanging Iso-hold for 30 seconds
*last set extend with kneeling banded pull downs, followed by a hanging Iso-hold for 30 seconds
B1 incline bench barbell rows – 2-3 sets, 5-10 reps, 2-3 minutes rest between sets
C1 wide grip pull ups – 8-10 reps
C2 band floor rows – 12-15 reps
2-3 rounds*, 90 seconds rest between rounds
*on the last set do one drop set on pull-ups and two drop sets on band rows
D1 incline bench preacher curls – 2 sets, 5-8 reps, 2 minutes rest between sets
E1 seated band high curls – 12-15 reps
E2 incline DB curls – 10-12 reps
2-3 rounds*, 60 seconds rest between rounds
*finish the last set of incline DB curls with a 30 second iso hold
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/Prep
A1 rack military press – 5-6 reps, 1 set***, 3 minutes rest before top set
***followed by double drop set
B1 top half DB laterals – 8-10 reps
B2 bottom half DB laterals – 8-10 reps
B3 band laterals – 8-10 reps
B4 close grap band partials – AMRAP
2-3 rounds, 90 seconds rest between rounds
C1 top half DB rear fly – 8-10 reps
C2 bottom half rear fly – 8-10 reps
C3 band rear fly – 8-10 reps
C4 close grap band partials – AMRAP
2-3 rounds, 60 seconds rest between rounds
D1 band face pull – 10-15 reps
D2 band upright row – 10-15 reps
D3 band front raise – 10-15 reps
D4 band stupid press – 10-15 reps
D5 band lateral raise – 10-15 reps
1-2 rounds, 30 seconds rest between rounds
E1 DB triceps extensions 8-10 reps***
E2 band press down – 10-12 reps
E3 band overhead extensions- AMRAP
2-3 rounds, 90 seconds rest between rounds
***drop set on last working set
Activations/prep
A1 seated leg curls – 2 sets, 6-10 reps, 2 minutes rest before working sets
B1 front squats – 1-2 sets, 5-8 reps, 3 minutes rest before working sets
C1 reverse band hacks – 8-12 reps
C2 lying leg curls – 5-8 reps
2 sets, 2 minutes rest between super sets
D1 prowler walk – 2-3 sets*, 60 seconds push at a steady walk, 90 seconds rest between rounds
*the last round, drop the load to less than 30% of the load you used for your heaviest set, and walk again occluded (BFR – Blood Flow Restriction)
**all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 high incline reverse band smith – 2-3 sets, 6-12 reps, 2 minutes rest before working sets
B1 flat machine press – 2 sets, 6-12 reps, 2 minutes rest before working sets
C1 roller fly cable – 2-3 sets*, 10-12 reps, 90 seconds rest before working sets
*last set is a double drop set
D1 smith machine ROM drop set – 1-2 sets, 15, + 3-5, +3-5reps**
**move the safety’s up once for each drop set. Get as many reps as you can after each drop
E1 cable y raises – 2-3 sets***, 8-12 reps, 60 seconds rest before working sets
***double drop set on last working set
F1 cross cable triceps extensions – 2-3 sets**, 8-12 reps, 60 seconds rest before working sets
**last working set superset to over head rope triceps extension. Do one drop here as well
**All sets listed are working sets. Always take as many warmup sets as needed.
Activations/Prep
A1 Swiss close grip with chains – 5-10 reps
A2 single arm DB preacher curls – 6-10 reps
2 sets, 90 seconds rest between rounds
B1 seated cable cross extensions- 10-15 reps
B2 rope press down* – 10-15 reps**
B3 rope overhead extensions* – 10-15 reps**
B4 machine preacher curls – 8-10 reps
B5 swiss bar hammer curls* – 10-15 reps**
2-3 sets, 60 seconds rest between rounds
*added B2, B3 and B5 AFTER the 2nd and 3rd working set
**Last set double drop, and super set with rope press downs to overhead rop press downs (5-10 reps each)
C1 45 degree calf (or sub with leg press) – 8-12 reps
C2 BW calf raises (partials, every 4th rep full) – 10-20 reps
2-3 rounds total
***all sets listed are working sets. Always take as many warmup sets as needed.
**before anything else, if the goal is weight loss, the MUST take ownership their nutrition. If they don’t, manage the expectations of most likely little to no weight loss**
Goals of the session (short and long term):
1. put on muscle
2. Increase metabolic output
3. Expend calories from the session
4. Feel like they “worked”
5. Always leave the session on a win, as well as emotional positive/encouraged/energized
6. No injuries (and minimize soreness as much as possible)
Exercise selection
– Understand the RTS “have, own, tolerate”
– Maximum exercise REGRESSION is king, and always your place to start
Sample templates:
A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
B1 upper (push/pull/“overhead” – not the same as A1)
B2 lower (squat, lunge, DL – not the same as B2)
A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
A3 upper (push/pull/“overhead” – not the same as A1)
A4 lower (squat, lunge, DL – not the same as B2)
A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
B1 upper (push/pull/“overhead” – not the same as A1)
B2 lower (squat, lunge, DL – not the same as B2)
B3 fluff/win/what the want exercise
A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
A3 upper (push/pull/“overhead” – not the same as A1)
B1 lower (squat, lunge, DL)
B2 upper (push/pull/“overhead” – not the same as A1 or A3)
B3 lower (squat, lunge, DL – not the same as A2 or B1)**
**upwards of six exercises would be considered fairly “advanced” progression
Finish session with metabolic/HIT. Something with no eccentric ideally. Scaleable. Something you’re engaged with as a trainer. Always leave feeling “worked” and “globally” tired. As well as with a “win”. Could be sled/prowler, soon bike, rower, battle ropes.
Your first sets of the first sessions are your “assessment”. Don’t waste time “correcting” things. Just go back to RTS saying and train where they “have, own and tolerate”. Always.
Activations/prep
A1 banded RDLs – 2 set*, 6-12 reps, 3 minutes rest before working sets
*after last working set, immediately drop the weight and extend the set with just the band for AMRAP
B1 seated leg curls – 3 sets*, 6-12 reps, 2 minutes rest between sets
*extend last sets with partials
C1 reverse band jacks – 2 sets, 8-12 reps, 3 minutes rest between sets
D1 prowler/sled walk** – 3 sets, 60 seconds set*, 90 seconds rest between sets
*try and have the set reach near failure at approximately 60 seconds of walking
**if you don’t have a sled, sub with spin bike intervals to failure or lunges
***All sets listed are working sets. Always take as many warmup sets as needed.