WEEK 342023 

Welcome to the start of the DVSN Training Club. This program is aimed at being a targeted approach to fitness and focuses on a training methodology referred to as Functional Bodybuilding.

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. This unique approach is designed to optimize muscular size, strength, and endurance while fostering a balanced and functional physique.

We will publish each week’s program ahead of schedule, on the Friday prior to the training week, allowing you enough time to prepare and block out your week ahead. A full training day should take between 60 minutes to 90 minutes.

 

 Monday: Upper Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

3 Rounds for Time:

10 Push Ups
10 Ring Rows
10 KB Swing (Male: 15kg | Female: 9kg)

Strength Training:

3×10 Incline Bench Press
3×10 Pull-Ups
3×10 Weighted Dips
3×10 Seated Dumbbell Shoulder Press
3×10 Hammer Curls
3×10 Tricep Kickbacks

Metabolic Conditioning:

AMRAP 8min:

5 Chest-to-Bar Pull-Ups
5 Hang Power Snatch (Males: 61kg | Females: 43kg)

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 Rounds for Time:

10 Air Squats
10 KB Deadlift (Males: 24kg | Females: 15kg)
5 Box Jumps (Males: 24in | Females: 20in)

Strength Training:

3×10 Back Squat
3×6 Romanian Deadlift
3×10 Bulgarian Split Squats (each leg)
4×10 Glute-Ham Raise

Metabolic Conditioning:

5 Rounds for Time:

Row 10cal
15 Dumbbell Thrusters (Males: 24kg | Females: 15kg)

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:

10-20-30

Push Ups
KB Swings (Males: 24kg | Females: 15kg)
Walking Lunge

Strength Training:

3×10 Bench Press
3×8 Weighted Pull Up
3×10 Arnold Press
3×12 Ring Rows
3×10 Preacher Curls
3×12 Lateral Shoulder Raise

Metabolic Conditioning:

15-12-9

Power Clean and Jerk (Males: 61kg | Females: 43kg)
Burpee Box Jump Over (Males: 24in | Females: 20in)

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:

EMOM for 5 min

5 Air Squats
5 Toes to Bar
5 KB Deadlift (Males: 24kg | Females: 15kg)
* All movements each minute

Strength Training:

3×8 Front Squat
3×8 Stiff Leg Deadlift
3×8 Weighted Step Up
4×10 Toes to Bar
3×10 Cable Tricep Extension

Metabolic Conditioning:

For Time:

30 Cal Assault Bike
10 Front Rack Lunges (Males: 61kg | Females: 43kg)
10 Ring Muscle Ups
30 Cal Assault Bike

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.