WEEK 422023
16 – 22 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:
AMRAP 4min
5 Ring Row
5 Burpee
5 Air Squat
Strength Training:
3×8 DB Bench Press
3×6 Weighted Pull Up
3×12 Bench Press
3×12 Dumbbell Row
4×10 DB Bicep Curl
4×10 Cable Triceps Extension
Metabolic Conditioning:
30-20-10
Aslt Bike Cal
Pull 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:
9-12-15
Thruster with Bar
Sit Up
Strength Training:
3×12 Barbell Walking Lunge
3×8 Deadlift
3×12 Back Squat
4×15 GHD
Metabolic Conditioning:
5 Rounds for Time
5 Push Jerk [ M 70kg | F 48kg ]
50 Double Unders
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:
4 Rounds for Time
7 Wall Ball [ M 9kg | F 6kg ]
7 Stiff leg DL [ M 9kg | F 6kg ]
Strength Training:
3×12 Strict Press
3×6 Weighted Ring Row
3×12 Incline Bench
5×1 Legless Rope Climb [ 10-15ft ]
4×12 Barbell Curl
4×12 Bent Over Lateral Raise
Metabolic Conditioning:
AMRAP 8min
15 Hang Power Clean [ M 52kg | F 34kg ]
15 Burpees
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:
8-12-14
Push Ups
Air Squats
KB Swing [ M 24kg | F 16kg ]
Strength Training:
3×6 Front Squat
3×8 RDL
3×10 Weighted Step Up
4×16 Toe to Bar
4×10 Cable Triceps Extension
Metabolic Conditioning:
Death By
Thruster [ M 61kg | F 43kg ]
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.
