Zack S program

This program is going to be organized into three days called a, b, c. A day is going to be predominantly lower body with a little bit of upper body work and B day it’s gonna be a lot of upper body with some lower body. C day is going to be evenly split volume that will alternate week by week as to what’s first in the program to ensure equal stimulation over the course of the program. We are going to work on a repetitions in reserve (RIR) type model and utilize a majority of multi-joint movements. This means that a 4 RIR Would mean that you have for reps left that you could’ve done before failing. This is going to be purely based on how you’re feeling on a day to day basis which is why I like it because I will give you a framework but you will perform as many reps as you can before hitting that RIR. Ideally there would be at least 48 hours between sessions to give you enough time to rest. I will leave the conditioning stuff to you on the off days but let me know if you want more guidance on that as well. Enter the reps on each set next to the exercises listed. also - please track how LONG you are exercising for in each workout as I am trying to keep it to ~60 minutes. Each set should be 2-4 minutes of rest with the beginning exercises taking 3-4 minutes.

Week 1:
A Day:
Trap Bar - 3 sets - 225 - 4 RIR
Hip Thrust Machine - 3 sets - 185 - 4 RIR
Leg Extensions Machine - 2 sets - 145 (moderate weight) - 4 RIR
Dumbbell Bench Press (30 degree incline) - 3 sets - 50 lbs - 4 RIR
Seated Row (close-grip) on Cable Column - 3 sets - 100 lbs - 4 RIR
Seated Dumbbell Wrist Flexion/Extension - 3 sets - 15 lbs - 3 RIR (30-45 sec rest)
Conditioning: Bike Sprint Cycles 15/45 x 7

B Day:
Bench Press - 3 sets - 185 - 4 RIR
Bentover Row - 3 sets - 135 - 4 RIR
Bilateral Overhead Dumbbell Shoulder Press - 2 sets - 25 lbs - 4 RIR
Goblet squat on Decline Board - 3 sets - 50 lbs - 4 RIR
Seated Hamstring Curls - 2 sets - TBD (moderate weight) - 4 RIR
Calf Raises Holding Dumbbells - 2 sets - 40 lbs - 3 RIR
Conditioning: Med Ball Side Throws Against the Wall - 12 lbs - 3x20 each side (minimal rest between sides) & Squat to press 2x15 12 lbs

C Day:
Trap Bar - 3 sets - 185 lbs- 4 RIR
Bench Press (Using a Yoga Block on chest to block lower range of motion - hold 3 seconds at the bottom) - 3 sets - 155 lbs - 4 RIR
Leg Press - 3 sets - 225 lbs - 4 RIR
Bentover Dumbbell Row - 3 sets - 45 lbs - 4 RIR
Walking Lunges No Weight- 3 sets - 4 RIR
Dumbbell Lateral Shoulder Raises - 2 sets - 15 lbs - 4 RIR
Conditioning: Ski Erg 15s/45s Work:Rest x 7

Week 2:
A Day:
Trap Bar - 3 sets - 225 - 3 RIR
Hip Thrust Machine - 3 sets - 185 - 3 RIR
Leg Extensions Machine - 2 sets - TBD (moderate weight) - 3 RIR
Dumbbell Bench Press (30 degree incline) - 3 sets - 50 lbs - 3 RIR
Seated Row (close-grip) on Cable Column - 3 sets - 100 lbs - 3 RIR
Seated Dumbbell Wrist Flexion/Extension - 3 sets - 15 lbs - 2 RIR (30-45 sec rest)
Conditioning: Bike Sprint Cycles 15/45 x 8

B Day:
Bench Press - 3 sets - 185 - 3 RIR
Bentover Row - 3 sets - 135 - 3 RIR
Bilateral Overhead Dumbbell Shoulder Press - 2 sets - 25 lbs - 3 RIR
Goblet squat on Decline Board - 3 sets - 50 lbs - 3 RIR
Seated Hamstring Curls - 2 sets - TBD (moderate weight) - 3 RIR
Calf Raises Holding Dumbbells - 2 sets - 40 lbs - 2 RIR
Conditioning: Med Ball Side Throws Against the Wall - 12 lbs - 3x22 each side (minimal rest between sides) & Squat to press 2x17 12 lbs

C Day:
Trap Bar - 3 sets - 185 lbs- 3 RIR
Bench Press (Using a Yoga Block on chest to block lower range of motion - hold 3 seconds at the bottom) - 3 sets - 155 lbs - 3 RIR
Leg Press - 3 sets - 225 lbs - 3 RIR
Bentover Dumbbell Row - 3 sets - 45 lbs - 3 RIR
Walking Lunges No Weight- 3 sets - 3 RIR
Dumbbell Lateral Shoulder Raises - 2 sets - 15 lbs - 3 RIR
Conditioning: Ski Erg 15s/45s Work:Rest x 8