SUMMARY
CONCEPT: This program was inspired by COVID-19, where people had limited access to equipment (specifically barbells) for a prolonged period and is designed for anyone to get back into the grind of lifting heavy. This program is easily executed in a decent garage gym or with any BeaverFit set up. Do to the focus on pure strength there are significantly less endurance/cardio focus days and more time allocated for recovery. Each day has a focus for a primary lift, with all major lifts being covered once per week: squats, bench press, deadlift, push press, and power cleans. A deload week is programmed for week 5 in order to allow the body to adapt and prevent injury.
INTENT: Increase pure strength while maintaining cardiovascular endurance.
EQUIPMENT NEEDED: Squat rack, barbell, plates (bumper preferred), dumbells, kettlebells, alternate means of cardio (rower/assault bike)
LENGTH/FREQUENCY: 8 weeks, 5 days per week
DESIGN: 3-on / 2-off split – squat, push, pull, active recovery/rest, push, pull, active recovery/rest
EXPERIENCE LEVEL: Moderate
NAME SIGNIFICANCE: Getting back into the grind of lifting heavy – rise up from the ashes
NOTE ON PROGRAMMING
Please pay attention to the recommend Rate of Perceived Exertion (RPE). When it is a heavy single with a RPE of 9, this does not equate to a max. If the program calls for a max (extremely rare), then it’s a max with a 10+ RPE.
The same as when a car completely red lines, it is at risk for blowing the engine. When you go all out, especially when you haven’t been lifting heavy for a while, you are inviting a high probability of injury. The intent of training is to prepare to fight, not get injured.
CHECK YOUR EGO, FORM OVER NUMBERS
DO IT RIGHT, DO IT LIGHT
DO IT WRONG, DO IT LONG
BE SMARTER THAN THE BARBELL
SCHEDULE
Monday: Squat + Legs
Tuesday: Push – Bench Press Focus
Wednesday: Pull – Deadlift Focus
Thursday: Rest or Active Recovery⠀
Friday: Push – Push Press Focus⠀
Saturday: Pull – Power Clean Focus
Sunday: Rest or Active Recovery⠀
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PHOENIX WEEK 1
Squat + Legs⠀
Not a lot of volume to start off with by design to slowly reintroduce the barbell to your routine. Do it right, do it light. Do it wrong, do it long. Form over numbers. ⠀
⠀
STRETCH⠀
5 minutes⠀
Legs + Back⠀
⠀
WARMUP⠀
Choose 1:⠀
Run 1 mile/ Row 1 mile / Bike 100 Cal⠀
⠀
MOBILITY⠀
Glute bridge⠀
Tabletop hip extension⠀
Squat holds⠀
Walking lunges and twist⠀
⠀
BACK SQUAT⠀
Work your way up to a heavy single rep: 8-8.5 RPE (rating of perceived exertion) NOT A MAX⠀
⠀
Start with warmup sets of 5 and reduce reps as your load increases⠀
⠀
Then 3×5 for working sets⠀
⠀
ACCESSORY ⠀
Front Squat: 3×8⠀
SL Deadlift: 3×8⠀
Calf Raises: 3×15⠀
⠀
CONDITIONING⠀
Run 2 miles for time ⠀
⠀
COOL DOWN⠀
Walk 400m⠀
5 minute stretch
Push Day - Bench Press Focus⠀
⠀
Again, not a lot of volume to by design to slowly reintroduce the barbell to your routine. Do it right, do it light. Do it wrong, do it long. Form over numbers. ⠀⠀
STRETCH⠀
5 minutes⠀⠀
Legs, back, and shoulders⠀
⠀
WARMUP⠀⠀⠀
4 Round Grind⠀
5 Burpee Pullups⠀
10 Situps⠀
10 DU/30 SU⠀⠀⠀
⠀⠀⠀
MOBILITY⠀⠀⠀
PVC pipe rotations, dead hangs on pull-up bar (supported or unsupported as desired), 5-10 lb plate shoulder rotations: 3x5 each shoulder, each way (forward and backward)⠀
⠀⠀⠀
BENCH PRESS⠀
Work your way up to a heavy single (NOT A MAX): 8-8.5 RPE. Again NOT A MAX. Unless you are preparing for a competition there is no need to do a single one rep max and increases the likelihood of injury too much for your bro head glory. ⠀
⠀
The risk is even greater if you haven’t been lifting heavy. Be smarter than the barbell and check your ego. ⠀
⠀
The build to a good single is simply apart of your warmup sets and a good way to get some volume in. ⠀
Start with warmup sets of 5 and reduce reps as your load increases. ⠀
⠀⠀
Then 3x5 for working sets⠀
⠀
REMEMBER to record your numbers and also how each set felt - some days it will feel heavier or lighter than others. We are not machines, we are people. There will be an ebb and flow. ⠀
⠀
ACCESSORY ⠀⠀
Close Grip Bench: 3x10⠀
Dumbbell Bench: 3x10⠀
DB Flies: 3x12⠀
⠀
CONDITIONING⠀
15 Minute AMRAP⠀
10 Dips⠀
20 Situps⠀
20 Mountain Climbers⠀
10 Box Jumps⠀
⠀
Sub out double unders for box jumps if desired (3:1 for single unders)⠀⠀⠀⠀⠀⠀
⠀⠀
COOL DOWN⠀⠀
Walk 400m⠀⠀
5 minute stretch⠀⠀
Pull Day – Deadlift Focus⠀
⠀⠀
STRETCH⠀
Legs, back, shoulders⠀
⠀
WARMUP⠀⠀
4 Round Grind⠀
5 Pullups⠀
+ Choose 1:⠀
Run 400m⠀
Row 500m⠀
Bike 25 Calories ⠀
20 Burpees⠀
⠀⠀
MOBILITY ⠀
PVC pipe rotations, dead hangs on pull-up bar (supported or unsupported as desired), 5-10 lb plate shoulder rotations: 3×5 each shoulder, each way (forward and back)⠀⠀
⠀
STRENGTH – DEADLIFT⠀⠀
2 warmup sets of 10 reps⠀
Build to a heavy single (8 RPE)⠀
Then 3×5 for working sets⠀
⠀
ACCESSORY⠀
Pendlay Rows: 3×8⠀
Single Arm DB Rows: 3×10 E/A⠀
Barbell Curls: 3×10⠀
DB Hammer Curls: 3×10⠀
⠀⠀
CONDITIONING⠀⠀
4RFT⠀⠀
25 Situps⠀
+ Choose 1:⠀
Run 400m⠀
Row 500m⠀
Bike 25 Calories ⠀⠀⠀⠀
20 Burpees⠀
⠀
COOL DOWN⠀
Walk 400m⠀
Stretch 5 minutes
Rest Day or Active Recovery⠀
⠀
It’s been a few days of heavy lifting, give your body a break and chance to adapt. The next two days will be lighter and more dynamic, before another rest day on Sunday. Heavy face kicking will resume on Monday.
⠀
Picture is of Marines, but we’ve all been there. One team, one fight. ⠀
⠀
STRETCH + MOBILITY ⠀
10 minutes⠀⠀⠀
Foam roll⠀⠀
PVC work⠀⠀⠀
Deep squats⠀⠀
Kneeling lunges⠀ ⠀⠀
⠀
ACTIVE RECOVERY⠀⠀⠀⠀
30 low impact cardio
Push Day – Push Press Focus⠀⠀
⠀⠀
WARMUP⠀⠀⠀
4 Round Grind⠀⠀
10 Air Squats⠀⠀
10 Pushups ⠀⠀
10 Sit-ups⠀⠀
10 DU / 30 SU⠀⠀⠀
⠀⠀⠀
MOBILITY⠀⠀⠀
PVC pipe rotations, dead hangs on a pull-up bar, 5-10 lb plate shoulder rotations. Stretch out calves, hamstrings, and quads. Stretch between sets throughout the workout. ⠀⠀
⠀
PUSH PRESS⠀
Warmup sets⠀
Bar only x 10 x 2⠀
Build to a heavy double (8 RPE)⠀
⠀
Working sets⠀
Drop weight to ~50-60% of your double⠀
Then 3×8, focus on speed while maintaining form⠀
⠀
ACCESSORY ⠀
Front Squat (light): 3×8⠀
Barbell Upright Row: 3×8⠀
Superset: use same weight for both ⠀⠀⠀
– Dumbbell side raises: 3×10⠀⠀⠀⠀
– Dumbbell front raises: 3×10⠀⠀⠀⠀⠀⠀
Dumbbell shrugs: 3×15⠀⠀⠀⠀⠀⠀
⠀⠀
CONDITIONING⠀⠀⠀⠀
4RFT⠀⠀
25 Pushups⠀
25 Situps⠀
+ Choose 1:⠀
Run 400m ⠀
Row 500m⠀
Bike 25 Calories⠀
⠀⠀⠀
COOL DOWN⠀⠀⠀⠀
Walk 400m⠀
Stretch 5 minutes
Pull Day – Power Clean Focus⠀⠀⠀
⠀⠀⠀
WARMUP⠀⠀⠀⠀
4 Round Grind⠀
5 Pullups⠀⠀⠀
10 DB Thrusters⠀
10 Sit-ups⠀⠀⠀
10 DU / 30 SU⠀⠀⠀⠀
⠀⠀⠀⠀
MOBILITY⠀⠀⠀⠀
PVC pipe rotations, dead hangs on a pull-up bar, 5-10 lb plate shoulder rotations. Stretch out calves, hamstrings, and quads. Stretch between sets throughout the workout. ⠀⠀⠀
⠀⠀
POWER CLEANS⠀⠀
Warmup sets⠀⠀
Bar only x 5 x 2 focusing on form and range of motion, then build to a heavy single (8 RPE)⠀⠀
⠀⠀
Working sets⠀⠀
Drop weight to ~50-60% of your single⠀⠀
Then 3×5, focus on speed while maintaining form. Do not rush execution, make sure you are in a good starting position for each rep – butt down, chest up⠀
⠀⠀
ACCESSORY ⠀⠀
DB Deadlift: 3×10⠀
Pendlay rows: 3×8⠀
Single Arm DB Rows: 3×10 E/A⠀⠀⠀
DB Curls: 3×20⠀
– First 10 palm facing up⠀
– 2nd 10 hammer curls⠀⠀⠀⠀⠀⠀
⠀⠀⠀
CONDITIONING⠀⠀⠀⠀⠀
4RFT⠀⠀⠀
5 Leg Tucks⠀
50m DB Farmers Walk⠀
50m Walking Lunges⠀⠀
+ Choose 1:⠀⠀
Run 400m ⠀⠀
Row 500m⠀⠀
Bike 25 Calories⠀⠀
⠀⠀⠀⠀
COOL DOWN⠀⠀⠀⠀⠀
Walk 400m⠀⠀
Stretch 5 minutes
Rest Day ⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
or ⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
Active Recovery ⠀⠀⠀⠀⠀⠀
30-60 minute outdoor walk or low impact/steady state cardio. Ensure you stretch.