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Week in Drive Program

The document outlines a 6-day strength training program consisting of compound and isolation exercises targeting the major muscle groups. Each day focuses on a different area such as chest/back, legs, or full body, and includes 3-4 sets of 10-20 reps for each exercise. Exercises are performed with different tempos and rest periods of 60-300 seconds between sets and exercises to promote strength and muscle growth. Core exercises are included on specific days as well. The program provides structure and periodization to progressively challenge the body.

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Grethell Gutierrez
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1K views8 pages

Week in Drive Program

The document outlines a 6-day strength training program consisting of compound and isolation exercises targeting the major muscle groups. Each day focuses on a different area such as chest/back, legs, or full body, and includes 3-4 sets of 10-20 reps for each exercise. Exercises are performed with different tempos and rest periods of 60-300 seconds between sets and exercises to promote strength and muscle growth. Core exercises are included on specific days as well. The program provides structure and periodization to progressively challenge the body.

Uploaded by

Grethell Gutierrez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DRIVE PROGRAM

DAY 1

1a. 1¼ Close Grip Bench - 30X0 Tempo - 4x6 Reps @ 50/55/60/60% 1RM
1b. External Rotator Off the Knee - 3010 Tempo - 4x6 Reps Each
Rest 2:30 Min

2a. 1¼ Neutral Grip Chin Up - 30X0 Tempo - 4x6 Reps


2b. Bent Over T-Raise - 3010 Tempo - 3x10 Reps
Rest 2 Min

3a. Neutral Grip Dumbbell Bench - 3010 Tempo - 3x10 Reps


3b. Single Arm Dumbbell Row - 3010 Tempo - 3x10 Reps Each
Rest 90 Sec

4a. Dips For Chest - 3010 Tempo - 3x10 Reps


4b. Lat Pull Down - 3010 Tempo - 3x10 Reps
Rest 90 Sec

5a. Cable Chest Fly - 3012 Tempo - 3x10 Reps


5b. Cable A-Fly - 3012 Tempo - 3x10 Reps
Rest 90 Sec

6a. Skull Crusher - 3010 Tempo - 3x10 Reps


6a. Double Arm Dumbbell Curl - 3010 Tempo - 3x10 Reps
Rest 90 Sec
DRIVE PROGRAM

DAY 2

1. Pause Back Squat - 3511 Tempo - 3x5 Reps @ 40/45/50% 1RM


Rest 2-3 Min

2a. Barbell Step Up - 3010 Tempo - 3x6 Reps Each


2b. Barbell Good Morning - 3010 Tempo - 3x10 Reps
Rest 90 Sec

3a. GHR - 3010 Tempo - 3x6 Reps


3b. Seated Calf Raise - 3010 Tempo - 3x12 Reps
Rest 90 Sec

4a. Leg Press - 3010 Tempo - 3x12 Reps


4b. Leg Extension - 3010 Tempo - 3x12 Reps
4c. Standing Calf Raise - 3010 Tempo - 3x12 Reps
Rest 90 Sec

Core 1:
1a. Med Ball Side Toss 3x10 Reps Each
1b. Side Plank Elbow Touch 3x10 Reps Each
1c. Leg Lifts 3x20 Reps
DRIVE PROGRAM

DAY 3

1. Pause Speed Bench - Band Resisted - 5x3 Reps


Rest 90 Sec - 2 Min

2a. Seated NG Dumbbell Overhead Press 1¼ - 30X0 Tempo - 4x6 Reps


2b. Lateral Raise - 3010 Tempo - 4x10 Reps
Rest 90 Sec

3a. Cuban Press - 4010 Tempo - 3x6 Reps


3b. Incline Rear Delt Raise - 3010 Tempo - 3x10 Reps
Rest 90 Sec

4a. Incline Dumbbell Curls 1¼ - 4010 Tempo - 3x10 Reps


4b. Seated Dumbbell French Press 1 ¼ - 4010 Tempo - 3x10 Reps
4c. Forearm Rotations - Slow and controlled - 3x10 Reps Each
Rest 90 Sec

5a. Rope Hammer Curls 1¼ - 4010 Tempo - 3x10 Reps


5b. Rope Triceps Push Downs 1¼ - 4010 Tempo - 3x10 Reps
5c. Rope Pull Downs 3x15 Reps
Rest 90 Sec
DRIVE PROGRAM

DAY 4

Core 2:
1a. Weighted Plank - 3x1 Min
1b. Russian Twist - 3 x 20 Reps Each
1c. Strict Toes to Bar - 3x10 Reps

1a. Speed Squat - 5x3 @ 40/45/50/55/60% 1RM


1b. Broomstick Jumps - 5x3 Reps
Rest 90 Sec

2a. Deficit Dumbbell Speed Reverse Lunge - 4x3 each


2b. Lunge Jumps - 4x3 Reps Each
Rest 90 Sec

3a. Band Good Mornings - 3x15 Reps (Lightweight)


3b. Iso-Dynamic Barbell Hip Ups - 20 Count Hold / 10 Reps
3c. Lateral Monster Walks - 3x10 Reps Each
Rest 60 Sec
DRIVE PROGRAM

DAY 5

1a. Incline Bench - 3x15-20 Reps


1b. Incline Bench Trap 3 Y-raise - 2012 Tempo - 3x10 Reps
Rest 2 Min

2a. Chest Supported Row 3x15-20 Reps


2b. Face Pulls - 2012 Tempo - 3x10 Reps
Rest 2 Min

3a. Dumbbell Bench - 3x15-20 Reps


3b. Wide Grip Lat Pulldown - 3x15-20 Reps
Rest 90 Sec

4a. Push Ups - 3xFailure


4b. Inverted Pull Up - 3xFailure
Rest 60 (If you go to true failure your sets will most likely get worse every round
due to lack of proper recovery time and fatigue. That is ok and expected).

5a. Seated Double Arm Zottman Curl - 3x15-20 Reps


5b. Dumbbell Skull Crusher - 3x15-20 Reps
Rest 60 Sec
DRIVE PROGRAM

DAY 6

1. Sumo Deadlift - 3x15 Reps @ 45/50/55% 1RM


Rest 2 Min

2a. Dumbbell Side Lunge - 3x10 Reps Each


2b. Rolling Hamstring Curl - 3x10 Reps
Rest 2 Min

3a. Dumbbell Romanian Deadlift - 3x10 Reps


3b. TKE - 3x10 Reps Each
Rest 90 Sec

4a. Hack Squat - 3x10 Reps


4b. Leg Extensions - 3x10 Reps
4c. Leg Curls - 3x10 Reps
4d. Single Leg Calf Raise - 3x10 Reps Each
Rest 90 Sec

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