WEEK 392023
25 September – 1 October 2023
The DVSN Training Club programming is rooted in a holistic training philosophy that blends the best of two fitness worlds: traditional bodybuilding and functional fitness.
The DVSN Functional Bodybuilding approach is designed to optimize muscular size, strength, and endurance while fostering a balanced and functional physique.
Monday: Upper Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
3 Rounds for Time
7 Wall Balls [ M 9kg | F 6kg ]7 Ring Rows
Strength Training:
3×12 Bench Press
4×8 Bent Over Row
3×12 Weighted Dips
3×12 Dumbbell Row
3×12 DB Bicep Curl
3×12 Cable Triceps Extension
Metabolic Conditioning:
4 Rounds for Time
Run 400m
5 Muscle Ups
Cool-Down: 10 minutes of stretching.
Tuesday: Lower Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
3 min AMREP
Walking Lunge
On the top of each minute perform 7 Burpees
Strength Training:
3×12 Back Squat
4×5 Deadlift
3×12 Walking Lunge
4×12 GHD
Metabolic Conditioning:
Death By Snatch [ M 52kg | F 34kg ]
Cool-Down: 10 minutes of stretching.
Wednesday: Active Rest & Recovery
Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.
Thursday: Upper Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
9-15-18
Push Uos
KB Swing [ M 24kg | F 16kg ]
Strength Training:
3×12 Seated DB Shoulder Press
4×6 Weighted Pull Up
3×12 Incline Bench
4×10 Ring Row
3×12 Barbell Curl
4×10 Lateral Shoulder Raise
Metabolic Conditioning:
AMRAP 8min
Row 300m
15 Push Ups
7 Box Jump [ M 30in | F 24in ]
Cool-Down: 10 minutes of stretching.
Friday: Lower Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
3 Rounds for Time
12 Thruster with Bar
12 Romanian Deadlifts with Bar
Strength Training:
3×10 Front Squat
4×5 Stiff Leg Deadlift
3×10 Weighted Step Up
4×12 Toe to Bar
3×12 Cable Tricep Extension
Metabolic Conditioning:
7 Rounds for Time
5 Chest to Bar
5 Clean and Jerk [ M 84kg | F 57kg ]
Cool-Down: 10 minutes of stretching.
Saturday: Active Rest & Recovery
Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.
Sunday:Active Rest & Recovery
Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.
Coach’s Notes
- Perform each movement with proper form and technique.
- Start with a weight that challenges you but allows you to complete the prescribed number of repetitions with good form. Gradually increase the weight as you get stronger.
- During Metabolic Conditioning pieces, aim to maintain an intensity that elevates your heart rate and challenges your aerobic capacity.
- Prioritize the warm-up before each workout to increase blood flow to the muscles and reduce the risk of injury. Similarly, cool down with mobility work and stretching to aid in recovery and maintain flexibility.
- Listen to your body and adjust the intensity or duration of exercises as needed. Rest and recovery are crucial for preventing overtraining and optimizing performance.
