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BBB August-September 2024

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barbara.madureira
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69 views78 pages

BBB August-September 2024

Uploaded by

barbara.madureira
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Day 1

Mobility/Activation W

Ascending Warm-Up
1

Day 2

Mobility/Activation W

3
4

Day 3

Mobility/Activation W

Ascending Warm-Up
1
Day 1

Mobility/Activation Warm
Exercise

Bear Roll

Dynamic Hip Flexor/Hamstring Stretch

Calf Eccentric

90-90 Internal/External Rotation

Ascending Warm-Up Se
Exercise
Back Squat

Barbell Bench Press

Barbell Hip Thrust Lengthened Partial

Day 2

Mobility/Activation Warm
Exercise

High Standing Lunge

Lumbar Windshield

Wall Slide
Standing Glute Squeeze

Day 3

Mobility/Activation Warm
Exercise

Prone Hover

Child's Pose w/ Lateral Movement

Front-to-Back Leg Swing

Side-to-Side Leg Swing

Ascending Warm-Up Se
Exercise

Barbell Box Squat


n Warm-Up
Sets x Reps

2 x 8 each side

2 x 10 each leg

2 x 8 each leg

2 x 10 each leg

-Up Sets
Enter Working Load Set 1 Set 2 Set 3
---

n Warm-Up
Sets x Reps

2 x 8 each leg

2 x 10 each side

2 x 10
2 x :20sec

n Warm-Up
Sets x Reps

2x6

2 x 5 each way

2 x 10 each leg

2 x 10 each leg

-Up Sets
Enter Working Load Set 1 Set 2 Set 3
Set 4
---

---
Aug-Sept
Session RP
• Keep a
• Get co
• Yo
•Y
• Very
Exercise
Week 1
#

3
FULL BODY
4
1:
5

6
6
FREE TEN
MINUTE
S
1
2

PUMP DAY 3
1: (3 4
rounds)
5
6
7
1
2

FULL BODY 4
2:
5

6
FREE TEN
MINUTE
S
1

PUMP DAY
2
3
PUMP DAY
2: (3 4
rounds) 5
6
7
1

3
FULL BODY 4
3:
5

6
FREE TEN
MINUTE
S

Aug-Sept 2
Session RP
• For
• You should be abl
Session RP
• For
• You should be abl
• You
• You should feel
Exercise
Week 2
#
1
2
3
FULL BODY 4
1:
5
6
FREE TEN
MINUTE
S
1
2
PUMP DAY 3
1: (3 4
rounds) 5
6
7
1
2

FULL BODY
3

FULL BODY 4
2:
5
6
FREE TEN
MINUTE
S
1
2
PUMP DAY 3
2: (3 4
rounds) 5
6
7
1
2
3
FULL BODY 4
3:
5
6
FREE TEN
MINUTE
S

Aug-Sep
Aug-Sep
Session RP

• You should
• You
• Keep the exertion on i
Exercise
Week 3
#
1
2
3
FULL BODY 4
1:
5
6
FREE TEN
MINUTE
S
1
2
PUMP DAY 3
1: (3
rounds)
PUMP DAY
1: (3 4
rounds) 5
6
7
1
2
3

FULL BODY 4
2:
5
6
FREE TEN
MINUTE
S
1
2
PUMP DAY 3
2: (3 4
rounds) 5
6
7
1
2
3
FULL BODY
3:
3
FULL BODY 4
3:
5
6
FREE TEN
MINUTE
S

Aug-Se
Session RPE
• Your PR sets may have s
• Aim to hi
• For PR sets
• You should push yourself suffic
Exercise
Week 4
#
1
2
3
FULL BODY 4
1:
5
FULL BODY
1:
5
6
FREE TEN
MINUTE
S
1
2
PUMP DAY 3
1: (3 4
rounds) 5
6
7
1
2
3

FULL BODY 4
2:
5
6
FREE TEN
MINUTE
S
1
2
PUMP DAY 3
2: (3 4
rounds)
PUMP DAY
2: (3
rounds) 5
6
7
1
2
3
FULL BODY 4
3:
5
6
FREE TEN
MINUTE
S
Aug-Sept 2024 W
Session RPE:7 (70% of m
• Keep a few reps le
• Get comfortable w
• You should fee
• You shouldn'
• Very strict form w
Exercise (CHOOSE ONE) Sets Reps

Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Choose Exercise 6
Choose Exercise 6

Knee-Banded Glute Bridge 1 20

3-Way Band Standing Glute Kickback 1 20/20/20


RKC Plank 1 :20sec
Side Plank 1 :30sec
Band Pallof Press Hold 1 :20sec
Lean Away Dumbbell Lateral Raise 1 15
Dumbbell Side-Lying Rear Delt Raise 1 15

Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Band Standing Hip Abduction 3 20

Bodyweight Single-Leg Hip Thrust Pulse 1 20


Band Quadruped Leg Swing 1 30
Knee-Banded Squat Pulse 1 30
Ab Mat Crunch 1 20
Superman 1 20
Hammer Curl 1 15
Bench Triceps Dip 1 15

Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Choose Exercise 6

Aug-Sept 2024 W
Session RPE:8 (80% of m
• Form should sta
• You should be able to replicat
Session RPE:8 (80% of m
• Form should sta
• You should be able to replicat
• You should feel f
• You should feel more mind-m
Exercise (CHOOSE ONE) Sets Reps
Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Choose Exercise 6

Knee-Banded Glute Bridge 1 20


3-Way Band Standing Glute Kickback 1 20/20/20
RKC Plank 1 :20sec
Side Plank 1 :30sec
Band Pallof Press Hold 1 :20sec
Lean Away Dumbbell Lateral Raise 1 15
Dumbbell Side-Lying Rear Delt Raise 1 15
Choose Exercise 1

Choose Exercise 2
Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Band Standing Hip Abduction 3 20

Bodyweight Single-Leg Hip Thrust Pulse 1 20


Band Quadruped Leg Swing 1 30
Knee-Banded Squat Pulse 1 30
Ab Mat Crunch 1 20
Superman 1 20
Hammer Curl 1 15
Bench Triceps Dip 1 15
Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Choose Exercise 6

Aug-Sept 2024
Aug-Sept 2024
Session RPE:9 (90% of m
• There may
• You should be within 5
• You should be a
• Keep the exertion on isolation wor
Exercise (CHOOSE ONE) Sets Reps
Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Choose Exercise 6

Knee-Banded Glute Bridge 1 20


3-Way Band Standing Glute Kickback 1 20/20/20
RKC Plank 1 :20sec
Side Plank 1 :30sec
Band Pallof Press Hold 1 :20sec
Lean Away Dumbbell Lateral Raise 1 15
Dumbbell Side-Lying Rear Delt Raise 1 15
Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Band Standing Hip Abduction 3 20

Bodyweight Single-Leg Hip Thrust Pulse 1 20


Band Quadruped Leg Swing 1 30
Knee-Banded Squat Pulse 1 30
Ab Mat Crunch 1 20
Superman 1 20
Hammer Curl 1 15
Bench Triceps Dip 1 15
Choose Exercise 1

Choose Exercise 2

Choose Exercise 3
Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Choose Exercise 6

Aug-Sept 2024
Session RPE:10 (100% of
Your PR sets may have some form br
• Aim to hit new PRs, p
• For PR sets in particular
hould push yourself sufficiently hard
Exercise (CHOOSE ONE) Sets Reps
Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5
Choose Exercise 5

Choose Exercise 6

Knee-Banded Glute Bridge 1 20


3-Way Band Standing Glute Kickback 1 20/20/20
RKC Plank 1 :20sec
Side Plank 1 :30sec
Band Pallof Press Hold 1 :20sec
Lean Away Dumbbell Lateral Raise 1 15
Dumbbell Side-Lying Rear Delt Raise 1 15
Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Band Standing Hip Abduction 3 20

Bodyweight Single-Leg Hip Thrust Pulse 1 20


Band Quadruped Leg Swing 1 30
Knee-Banded Squat Pulse 1 30
Ab Mat Crunch 1 20
Superman 1 20
Hammer Curl 1 15
Bench Triceps Dip 1 15
Choose Exercise 1

Choose Exercise 2

Choose Exercise 3

Choose Exercise 4

Choose Exercise 5

Choose Exercise 6
024 Week 1: Deload &
70% of maximal exertion across each
w reps left in the tank on the main ex
rtable with the structure and new ex
ould feel like you didn't quite do eno
shouldn't be getting hyped before set
ct form will make the workouts challe
Rest time Set 1 Set 2 Set 3
0min

0min

0min
0min

0min
0min
90sec

1-2min

0min
0min
0min
0min
0min
0min
90sec

24 Week 2: Add Weigh


80% of maximal exertion across each
hould stay tight with very little devia
replicate this week indefinitely witho
80% of maximal exertion across each
hould stay tight with very little devia
replicate this week indefinitely witho
ld feel focused but not amped before
e mind-muscle connection on isolatio
Rest time Set 1 Set 2 Set 3

0min
0min
0min
0min
0min
0min
90sec
1-2min

0min
0min
0min
0min
0min
0min
90sec

2024 Week 3: Match O


2024 Week 3: Match O
90% of maximal exertion across each
here may be minor form breakdown
within 5% of your previous PRs for th
uld be a bit hyped up going into your
tion work a bit lower to avoid exhaus
Rest time Set 1 Set 2 Set 3

0min
0min
0min
0min
0min
0min
90sec

1-2min

0min
0min
0min
0min
0min
0min
90sec
2024 Week 4: Set Ne
100% of maximal exertion across eac
form breakdown but it should never
w PRs, possibly going lighter after hi
articular, you should be psychologica
ly hard to the point where you wanti
Rest time Set 1 Set 2 Set 3
0min
0min
0min
0min
0min
0min
90sec

1-2min

0min
0min
0min
0min
0min
0min
90sec
: Deload & Baseline
ertion across each workout)
nk on the main exercises
cture and new exercises
idn't quite do enough
g hyped before sets
e workouts challenging
Notes
20/20/20 each leg

:20sec each side


15 each arm
15 each arm

3 sets per side

20 each leg
30 each leg

Add Weight or Reps


ertion across each workout)
h very little deviation
indefinitely without feeling roasted
ertion across each workout)
h very little deviation
indefinitely without feeling roasted
not amped before sets
nection on isolation lifts this week
Notes

20/20/20 each leg

:20sec each side


15 each arm
15 each arm
3 sets per side

20 each leg
30 each leg

3: Match Old PRs


3: Match Old PRs
ertion across each workout)
form breakdown
previous PRs for the same lift
up going into your set
er to avoid exhausting yourself too m
Notes

20/20/20 each leg


:20sec each side
15 each arm
15 each arm

3 sets per side

20 each leg
30 each leg
k 4: Set New PRs
xertion across each workout)
ut it should never be "dangerous" am
ng lighter after hitting a PR
d be psychologically amped up
t where you wanting a deload the fol
Notes
20/20/20 each leg

:20sec each side


15 each arm
15 each arm

3 sets per side

20 each leg
30 each leg
ne

Exercise Library
Knee-Banded Glute Bridge

3-Way Band Standing Glute Kickback

RKC Plank

Side Plank

Band Pallof Press Hold

Lean Away Dumbbell Lateral Raise

Dumbbell Side-Lying Rear Delt Raise

Band Standing Hip Abduction

Bodyweight Single-Leg Hip Thrust Pulse


Band Quadruped Leg Swing

Knee-Banded Squat Pulse

Ab Mat Crunch

Superman

Hammer Curl

Bench Triceps Dip

ps

oasted
oasted

eek
Exercise Library

Knee-Banded Glute Bridge

3-Way Band Standing Glute Kickback

RKC Plank

Side Plank

Band Pallof Press Hold


Lean Away Dumbbell Lateral Raise
Dumbbell Side-Lying Rear Delt Raise
Band Standing Hip Abduction

Bodyweight Single-Leg Hip Thrust Pulse

Band Quadruped Leg Swing

Knee-Banded Squat Pulse

Ab Mat Crunch
Superman
Hammer Curl
Bench Triceps Dip
f too much
Exercise Library

Knee-Banded Glute Bridge

3-Way Band Standing Glute Kickback

RKC Plank
Side Plank

Band Pallof Press Hold


Lean Away Dumbbell Lateral Raise
Dumbbell Side-Lying Rear Delt Raise

Band Standing Hip Abduction

Bodyweight Single-Leg Hip Thrust Pulse

Band Quadruped Leg Swing

Knee-Banded Squat Pulse

Ab Mat Crunch
Superman
Hammer Curl
Bench Triceps Dip
us" amounts

the following week


Exercise Library
Knee-Banded Glute Bridge

3-Way Band Standing Glute Kickback

RKC Plank

Side Plank

Band Pallof Press Hold


Lean Away Dumbbell Lateral Raise
Dumbbell Side-Lying Rear Delt Raise

Band Standing Hip Abduction

Bodyweight Single-Leg Hip Thrust Pulse

Band Quadruped Leg Swing

Knee-Banded Squat Pulse

Ab Mat Crunch
Superman
Hammer Curl
Bench Triceps Dip
Day 1
# Exercise (Choose one from the dropdown menu) Week Rest
1
2
1 Choose Exercise 1 3
4
1
2
2 Choose Exercise 2 3
4
1
2
3 Choose Exercise 3 3
4
1
2
4 Choose Exercise 4 3
4
1
2
5 Choose Exercise 5 3
4
1
2
6 Choose Exercise 6 3
4
1
FREE
2
10
3 1-2min
MIN
4

Day 2
# Exercise (Choose one from the dropdown menu) Week Rest
1
2
1 Choose Exercise 1 3
4
1
2
2 Choose Exercise 2 3
4
1

3 Choose Exercise 3
2
3 Choose Exercise 3 3
4
1
2
4 Choose Exercise 4 3
4
1
2
5 Choose Exercise 5 3
4
1
2
6 Band Standing Hip Abduction 3 1-2min
4
1
FREE
2
10
3 1-2min
MIN
4

Day 3
# Exercise (Choose one from the dropdown menu) Week Rest
1
2
1 Choose Exercise 1 3
4
1
2
2 Choose Exercise 2 3
4
1
2
3 Choose Exercise 3 3
4
1
2
4 Choose Exercise 4 3
4
1
2
5 Choose Exercise 5 3
4
1
2
6 Choose Exercise 6 3
4
1
FREE
2
10
3 1-2min
MIN
4

Pump Day 1 (Optional)


# Exercise Week Round 1
1
2
1 Knee-Banded Glute Bridge 3
4
1
2
2 3-Way Band Standing Glute Kickback 3
4
1
2
3 RKC Plank 3
4
1
2
4 Side Plank 3
4
1
2
5 Band Pallof Press Hold 3
4
1
2
6 Lean Away Dumbbell Lateral Raise 3
4
1
2
7 Dumbbell Side-Lying Rear Delt Raise 3
4

Pump Day 2 (Optional)


# Exercise Week Round 1
1

1
Bodyweight Single-Leg Hip Thrust 2
Pulse 3
1
Bodyweight Single-Leg Hip Thrust
Pulse 4
1
2
2 Band Quadruped Leg Swing 3
4
1
2
3 Knee-Banded Squat Pulse 3
4
1
2
4 Ab Mat Crunch 3
4
1
2
5 Superman 3
4
1
2
6 Hammer Curl 3
4
1
2
7 Bench Triceps Dip 3
4

____________________________________________________________________________________________

Example Day
# Exercise (Choose one from the dropdown menu) Week Rest
1
2
1 Barbell Hip Thrust Plus 3
3-5min
4
1
2
2 Bodyweight Chin-Up 3
3-5min
4
1
2
3 Glute Dominant Goblet Squat 3
2-4min
4
1
2
4 Bodyweight Reset Push-Up 3
2-3min
4
1
2
5 American Deadlift 2-4min
5 American Deadlift 3
2-4min
4
1
2
6 Cable Kneeling Glute Kickback 3
1-2min
4
Set 1 Set 2 Set 3

Set 1 Set 2 Set 3


Set 1 Set 2 Set 3
onal)
Round 2 Round 3

onal)
Round 2 Round 3
_________________________________________

ay
Set 1 Set 2
10 @ 185 10 @ 185
10 @ 195 10 @ 195
10 @ 205 10 @ 205
10 @ 215 10 @ 215
8 @ BW 8 @ BW
9 @ BW 9 @ BW
10 @ BW 9 @ BW
12 @ BW 10 @ BW
12 @ 30lbs 12 @ 30lbs
12 @ 35lbs 12 @ 35lbs
15 @ 35lbs 15 @ 35lbs
12 @ 40lbs 12 @ 40lbs
8 @ BW 8 @ BW
9 @ BW 9 @ BW
10 @ BW 10 @ BW
11 @ BW 11 @ BW
15 @ 115 15 @ 115
15 @ 120 15 @ 120
15 @ 125 15 @ 125
12 @ 135 12 @ 135
12 @ 10 12 @ 10
12 @ 15 12 @ 15
15 @ 10 15 @ 10
15 @ 15 15 @ 15
Pounds
Enter pounds you
want to lift:

# of 45s/side

# of 25s/side

# of 10s/side

# of 5s/side

# of 2.5s/side
Pounds

# of plates each side


Kilograms
Enter kilograms you
want to lift:

# of plates each s
# of 25s/side

# of 20s/side

# of 10s/side

# of 5s/side

# of 2.5s/side

# of 1.25s/side
rams

of plates each side

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