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 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.
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