WEEK 362023
4 – 10 September 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:
For Time:
300m Run
12 Air Squats
8 Push Ups
Strength Training:
4×10 Incline Bench Press
4×10 Pull-Ups
4×10 Weighted Dips
4×10 Seated Dumbbell Shoulder Press
4×10 Hammer Curls
4×10 Skull Crushers
Metabolic Conditioning:
AMRAP 10min
10 Chest-to-Bar Pull-Ups
10 Russian KB Swings (Males: 28kg | Females: 18kg)
10 Handstand Push-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:
For Time:
400m Row
15 KB Deadlift (Males: 32kg | Females: 20kg)
10 Box Jumps (Males: 30in | Females: 26in)
Strength Training:
4×10 Back Squat
4×8 Romanian Deadlift
4×10 Bulgarian Split Squats (each leg)
5×12 Glute-Ham Raise
Metabolic Conditioning:
5 Rounds for Time:
Row 20cal
8 Dumbbell Thrusters (Males: 28kg | Females: 18kg)
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:
For Time:
250m Run
20 Push Ups
12 KB Swings (Males: 32kg | Females: 20kg)
Strength Training:
4×10 Bench Press
4×8 Weighted Pull Up
4×10 Arnold Press
4×12 Ring Rows
4×10 Concentration Curls
4×12 Front Raises
Metabolic Conditioning:
15-12-9
Deadlifts (Males: 110kg | Females: 70kg)
Burpee Box Jump Overs (Males: 30in | Females: 26in)
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 6 min:
10 Air Squats
10 Hanging Leg Raises
10 KB Deadlift (Males: 32kg | Females: 20kg)
* All movements each minute
Strength Training:
4×8 Front Squat
4×8 Stiff Leg Deadlift
4×8 Weighted Step Up
5×12 Hanging Leg Raises
4×12 Cable Tricep Extension
Metabolic Conditioning:
For Time
35 Cal Assault Bike
15 Front Rack Lunges (Males: 70kg | Females: 50kg)
10 Bar Muscle Ups
35 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.
