WEEK 402023
Deload Week
9 – 15 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.
This weeks focus is deload week.
Monday: Upper Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
4 Rounds for Time
7 Ring Dip
7 Ring Row
7 Air Squats
Strength Training:
3×8 Bench Press
3×6 Bent Over Row
3×8 Weighted Dips
3×6 Dumbbell Row
4×10 DB Bicep Curl
4×10 Cable Triceps Extension
Metabolic Conditioning:
AMRAP 12
Row 10 Cal
10 Push Press [ M 70kg | F 52kg ]
10 Box Jump [ M 24in | F 20in ]
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 Goblet Squat KB [ M 24kg | F 16kg ]
10 KB Swing [ M 24kg | F 16kg ]
Strength Training:
3×6 Back Squat
3×3 Deadlift
3×8 Walking Lunge
4×14 GHD
Metabolic Conditioning:
4 Rounds for Time
12 DB Snatch [ M 24kg | F 16kg ]
12 Burpees
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:
4-8-12
Dumbbell Snatch [ M 24kg | F 16kg ]
Single Arm Overhead DB squat [ M 24kg | F 16kg ]
Strength Training:
3×8 Seated DB Shoulder Press
3×6 Weighted Pull Up
3×8 Incline Bench
3×8 Ring Row
4×10 Barbell Curl
4×12 Lateral Shoulder Raise
Metabolic Conditioning:
For Time
100 Double Unders
40 Hang Power
Clean [ M 52kg | F 34kg ]
100 Double Unders
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:
3 Rounds for Time
5 Pistols each leg
7 KB Deadlifts [ M 24kg | F 16kg ]
Strength Training:
3×6 Front Squat
3×5 Stiff Leg Deadlift
3×8 Weighted Step Up
4×15 Toe to Bar
4×10 Cable Tricep Extension
Metabolic Conditioning:
Maximum Calories in 10min
Assault AirBike
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.
