WEEK 382023
18 – 24 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:
3 Rounds for Time
10 Push Ups
10 Ring Rows
10 KB Swing [ M 16kg | F 9kg ]
Strength Training:
3×10 Bench Press
3×10 Bent Over Row
3×10 Weighted Dips
3×10 Dumbbell Row
3×10 DB Bicep Curl
3×10 Cable Triceps Extension
Metabolic Conditioning:
AMRAP 8min
5 Pull Ups
5 Power Clean [ M 62kg | F 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 [ M 24kg | F 16kg ]5 Box Jumps [ M 24in | F 20in ]
Strength Training:
3×10 Back Squat
3×6 Deadlift
3×10 Walking Lunge
4×10 GHD
Metabolic Conditioning:
5 Rounds for Time:
Row 10cal
15 Dumbbell Snatch [ M 55kg | F 16kg ]
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 Ups
KB Swings [ M 24kg | F 16kg ]Walking Lunge
Strength Training:
3×10 Seated DB Shoulder Press
3×8 Weighted Pull Up
3×10 Incline Bench
3×12 Ring Row
3×10 Barbell Curl
3×12 Lateral Shoulder Raise
Metabolic Conditioning:
21-15-9
Power Snatch [ M 52kg | F 34kg ]Burpee
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 Toe to Bar
5 KB Deadlift [ M 24kg | F 16kg ]
* All movements each minute
Strength Training:
3×8 Front Squat
3×8 Stiff Leg Deadlift
3×8 Weighted Step Up
4×10 Toe to Bar
3×10 Cable Tricep Extension
Metabolic Conditioning:
For Time
30 Cal Aslt Bike
10 O/H Squat [ M 61kg | F 43kg ]10 Muscle Ups
30 Cal Aslt 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.
