Back On Track: Free Two-Week Training Guide

by Gabriello Ianniruberto February 05, 2018

Back On Track: Free Two-Week Training Guide

We all made some pretty aggressive new year's resolutions.


Some of us may have wanted to lose weight, save some money, or maybe you have some strength-based goals - whatever it is, giving up on the goal is no way to solve anything, so let's get you back on track.


The best way to get back on track with your weight loss and training goals is to start a complete and structured training guide.


The guide below is a simple, yet effective progressive strength program built to help you put on muscle and strength over time.

NOTES:

  • Pay close attention to the tempo - this is more important than the amount of weight you use - leave your ego at home
  • Many of these exercises are difficult, work into them slowly and warm up before each workout
  • Use your off days wisely, don't just sit around at home

Before You Start

Listen to your body! If you feel tired, or sore - check your daily calorie requirements, supplement with a clean protein shake, utilize amino acids, ice, and rest more often.


Here is your workout program.

Schedule and Workout Plan:

  • Day 1: Push/Pull Power
  • Day 2: Accessory
  • Day 3: Off
  • Day 4: Big Lifts
  • Day 5: Off
  • Day 6: Active Recovery
  • Day 7: Off


DAY 1

REPS

SETS

*TEMPO

**RBS

Military Press

12

3

2111

120

Bent Over Row

12

3

3101

120

Flat DB Press

12

3

2111

120

Cable Upright Row

8

3

2110

90

Dips

6

4

21X0

90

*Take some time to review the tempo explanation found here.
**RBS; Rest between Sets. The amount of time in seconds you rest between each working set.

DAY 2

REPS

SETS

TEMPO

RBS

Zercher Squat

8

3

3111

120

Romanian Deadlift

8

3

2121

120

Pause Bench Press

6

4

2111

120

Pause Deadlift

8

3

2121

120


DAY 4

REPS

SETS

TEMPO

RBS

Incline Bench Press

12

3

21X0

120

Bent Over Row

8

5

2121

120

Low Bar Back Squat

12

3

2121

120

Hex Bar Deadlift

12

4

21X0

120

Dips

8

4

21X0

120


DAY 6

REPS

SETS

TEMPO

RBS

Kang Squat

12

3

3111

120

Sumo Deadlift

12

3

11X1

120

Step Ups

8

3

2010

120

Quadriceps Extension

12

3

2110

120

Hamstring Curl

12

3

2110

120

Pushup/Pullup

10/8/6/4/2

2 pyramid

21X0

240


Training Structure and Progressions

The above training plan runs one week in duration. We recommend repeating this program (almost exactly) with simple progressive overload (more weight, more reps, or more difficult tempo) for another week to see how your body adapts.


After completing two weeks of this program you will want to deload the muscle and work into a higher rep range with less weight.


If you want to learn about how to make faster progressions, be sure to check out our article on progressive training techniques.


Leave us a comment below on how this training program helped you get back on track.




Gabriello Ianniruberto
Gabriello Ianniruberto

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