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Embrace The Suck: 12-Week Training Program V2

This document outlines a 12-week training program with exercises grouped into push, pull, and lower body focused days. The sample week 1 consists of 6 days of training with exercises like squats, deadlifts, pushups, rows, and includes notes on sets, reps, and progression over multiple sets. Metcon finishing circuits include combinations of exercises like wall balls, pullups, and burpees to be completed for time or rounds. Recovery is built into the program with a mix of bodyweight, weight training, cardio, and optional swim sessions.

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Anthony Dinicolantonio
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3K views6 pages

Embrace The Suck: 12-Week Training Program V2

This document outlines a 12-week training program with exercises grouped into push, pull, and lower body focused days. The sample week 1 consists of 6 days of training with exercises like squats, deadlifts, pushups, rows, and includes notes on sets, reps, and progression over multiple sets. Metcon finishing circuits include combinations of exercises like wall balls, pullups, and burpees to be completed for time or rounds. Recovery is built into the program with a mix of bodyweight, weight training, cardio, and optional swim sessions.

Uploaded by

Anthony Dinicolantonio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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EMBRACE THE SUCK

12-Week Training Program V2

Week 1, Day 1 : PUSH DAY

EXERCISE SETS REPS NOTES

Push Ups 4 25 *Warm up to activate chest, shoulders and triceps.

Incline Barbell 5 6-8


Press
Barbell Push Press 2 10
*The intent of the barbell push press ladder is to work up to a 3-
Barbell Push Press 2 5
RM x 3 sets.
Barbell Push Press 3 3
Hand Stand Push 5 AMRAP *These are a great exercise for upper body strength and
Ups development. If you can’t do any - start working towards 1 rep.
Tricep Rope Push 3 12-15
Downs

Muscle Ups 5 AMRAP *Bar or rings. If you can’t do any - start working towards 1 rep.
Close Grip Bench 10-12 4
Press
Hanging Leg Raises 4 20-25
L-Sits 4 ALAP *As long as possible for each set.

1
EMBRACE THE SUCK
12-Week Training Program V2

Week 1, Day 2 : PULL DAY

EXERCISE SETS REPS NOTES

Pull Ups 4 AMRAP *Warm up to activate back and biceps.

Lat Pull Downs 3 12-15


Deadlifts 2 10
*The intent of the deadlift ladder is to work up to a 3-RM x 3
Deadlifts 2 5
sets.
Deadlifts 3 3
Barbell Curl 4 10-12
SUPERSET
Dumbbell Curl 4 10-12
GHD Sit Ups 4 20-25

Hanging Leg Raises 4 20-25


METCON: EMOM (every minute on the minute) for 20 minutes.
ODD minutes: 3 cleans + 3 front squats + 3 jerks @ Men: 155 lbs / Women: 95 lbs
EVEN minutes: 10 bar facing burpees

2
EMBRACE THE SUCK
12-Week Training Program V2

Week 1, Day 3 : LOWER DAY

EXERCISE SETS REPS NOTES

Leg Extensions 4 12-15 *Warm up to activate quads.

Leg Curls 4 12-15 *Warm up to activate hamstrings.


Barbell Squats 2 10

Barbell Squats 2 5 *The intent of the squat ladder is to work up to a 3-RM x 3 sets.

Barbell Squats 3 3
Barbell Walking 4 12-15 steps each
Lunges leg SUPERSET using the same weight
Barbell Squats 4 AMRAP
L-Sits 4 ALAP *As long as possible.
CARDIO: 5 sets x 3 minute rounds with 2 minutes rest between rounds
Each Round: 500 meter row + max effort wall ball with remaining time (20 pounds wall ball)
* Substitute row with 30 second assault bike or 60 second sprint.

3
EMBRACE THE SUCK
12-Week Training Program V2

Week 1, Day 4 : PUSH DAY

EXERCISE SETS REPS NOTES

Push Ups 4 25 *Warm up to activate chest, shoulders and triceps.

Side Lateral Raises 4 12-15


Bench Press 2 10
*The intent of the bench press ladder is to work up to a 3-RM x
Bench Press 2 5
3 sets.
Bench Press 3 3
Dips 4 10-12
SUPERSET
Tricep Push Downs 4 10-12
Barbell Push Press 4 5 *70% 1RM

Hand Stand Push 10 5


5 HSPU every minute on the minute for 10 minutes.
Ups
GHD Sit Ups 4 20-25
Hanging Leg Raises 4 20-25

CARDIO: Optional Swim Workout:


200m warmup, 6x50m sprint, 500m pace

4
EMBRACE THE SUCK
12-Week Training Program V2

Week 1, Day 5 : PULL DAY

EXERCISE SETS REPS NOTES

Pull Ups 4 AMRAP *Warm up to activate back and biceps.

Pendlay Rows 4 8-10


Deadlifts 2 10

Deadlifts 2 8

Deadlifts 3 6
Preacher Curl 4 10-12
SUPERSET
Hammer Curl 4 10-12
GHD Sit Ups 4 20-25

Hanging Leg Raises 4 20-25


CARDIO 3 mile run for time

5
EMBRACE THE SUCK
12-Week Training Program V2

Week 1, Day 6 : LOWER DAY

EXERCISE SETS REPS NOTES

Body Squats 4 50 *Warm up to activate lower body.

Front Squats 2 10
*The intent of the front squat ladder is to work up to a 3-RM x 3
Front Squats 2 5
sets.
Front Squats 3 3

Stiff Legged 4 10-12


Deadlifts SUPERSET
Leg Curl 4 10-12

L-Sits 4 20-25
Hanging Leg Raises 4 20-25
METCON: 21 - 15 - 9
3 round of:
21 wallballs, 15 pull-ups, 9 burpees

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