Workout of the Week 11
The Two Week Template
The new year is upon us and many of you are looking to freshen up your training routines. As I’ve mentioned before, a major goal of mine is to give a lot more away for free. Find free stuff by clicking here and more free content by clicking here and clicking here (Yeah there’s already quite a bit of it out there).
In the words of Marvin Gaye, let’s get it on.
Two Week Training Template
The next few weeks i’ll be writing sample workouts with this template so stay tuned for those. This template is primarily for general fitness folk and I will be releasing a strength sport / powerlifting based template in the near future as well.
The training template is for 4-days of training, if you would like to add a 5th day make it a weakness oriented day.
Need conditioning? Make day 5 a run or a circuit.
Hate fitting through doorways? Add a strongman day and finish up with shrugs.
Have knee pain? Put some extra work into the hamstrings and lunge variations.
Hotel? Trivago.
You get the idea.
Blow The Hinges Off Your Rusty Training
Click Here to View the Template on G Drive. You can make a copy of it and save it for yourself by going to File > Make a copy at the top left of the Google Sheet.
Program Notes
Sets and reps are listed in ranges. If you're out of shape or just getting back into training after a stint off, start with the lower range. Otherwise, do less sets at a higher intensity (intensity in this case being defined as proximity to failure. Higher intensity would mean going to or very near failure each set) or more sets at a lower intensity.
The template is simple and highly customizable (such is the nature of a template). I suggest alternating between horizontal and vertical pull work for your back accessories. You could also super set bicep work in with the triceps or add curls into a giant set at the end of the upper day.
if you need help modifying the template hit me up on Instagram (@Integritperformance) or chat with me on the subscriber chat in Substack.
Other Stuff That Could Help You
Make your own preworkout without the excess caffeine, amphetamines (yes they do put those in there sometimes), or other bull junk.
Creatine and beta alanine are going to provide the biggest bang for your buck when it comes to preworkout. Tasty aminos are great but optional. Throw in some arginine or citrulline if you want more pump and you’re good to go.
Build your own preworkout with the Performance Complex: Training Bundle
Get a Pump: Perfusia
Stop throwing spaghetti on the wall and calling it training. Get out of a rut with fresh programming that gets you excited to be in the gym again, click here to setup a call and we’ll see if you’re a good fit.