TRIPLE THREAT TRAINING
Sunday
Monday
Tuesday
Wednesday
REST
POWER - (BACK/REAR DELT/ABS)
REP-RANGE - (LEGS/CALVES)
REST
*WEIGHTED OR NON-WEIGHTED
WG PULL UP 3 X 4-6
*WG BB ROW 3 X 4-6
*UNDERHAND GRIP PULLDOWN
3 X 4-6
*SINGLE ARM DB ROW 3 X 4-6
*PARTIAL RACK DEAD-LIFT(JUST
BELOW KNEES) 3 X 4-6
*SEATED DB BENT REAR LATERAL
3 X 4-6
*STANDING ROPE REAR DELT ROW
3 X 4-6
*CABLE CRUNCH 2 X 16-20
*SUPPORTED BENT KNEE RAISE
2 X 16-20
REST
REP-RANGE - (BACK/REAR
DELT/ABS)
*UNDERHAND GRIP BB ROW 3 X 7-9
*WG PULLDOWN 3 X 10-12
*SINGLE ARM CG MACHINE ROW
3 X 13-15
*STIFF ARM PULLDOWN 3 X 16-20
*PARTIAL RACK DEAD-LIFT (MIDCHIN) 1 X 4-6, 1 X 7-9, 1 X 10-12
*FACE DOWN ON INCLINE BENCH
DB REAR LATERAL 1 X 7-9, 1 X 10-12
* STANDING SINGLE ARM CABLE
BENT REAR LATERAL 1 X 13-15,
1 X 16-20
*SEATED BENT KNEE RAISE
2 X MAX
*INCLINE CRUNCH 2 X 16-20
REST
SHOCK - (BACK/REAR DELT/ABS)
*SS: WG PULLUP / RACK
DEAD-LIFT(JUST BELOW KNEE)
3 X MAX REPS / 7-9
*DS: CG PULLDOWN
2 X 7-9, DROP 4-6 MORE
*SS: WG BB ROW / UNDERHAND
GRIP ROW
2 X 7-9 EACH
*DS: FACE DOWN ON INCLINE
2 DB ROW 2 X 7-9, DROP 4-6 MORE
*DS: STANDING DB BENT REAR
LATERAL 3 X 7-9, DROP 4-6 MORE
*SS: SUPPORTED STRAIGHT LEG
RAISE / LYING SIDE CRUNCH
2 X 16-20/MAX
REST
HYBRID - (BACK/REAR DELT/ABS)
*ONE ARM DB ROW 3 X 4-6
*WG PULLDOWN
1 X 13-15, 1 X 10-12, 1 X 7-9
*SS: STIFF ARM PULLDOWN /
UNDERHAND GRIP SEATED ROW
3 X 10-12 / 7-9
*HIGH ROPE CABLE REAR DELT
ROW 1 X 13-15, 1 X 10-12, 1 X 7-9,
1 X 4-6* SS: ONLY AFTER 4-6 SET /
SEATED DB BENT REAR LATERAL
1 X 10-12
*SS: SUPPORTED STRAIGHT LEG
RAISE / CABLE CRUNCH 3 X 16-20 /
MAX REPS
REST
HYBRID - (LEGS/CALVES)
REST
*LEG PRESS 3 X 4-6
*SMITH SPLIT SQUAT
1 X 13-15, 1 X 10-12, 1 X 7-9
*SS: BB FRONT SQUAT / LEG
EXTENSIONS 2 X 10-12 / 7-9
*LYING LEG CURL 3 X 4-6
*BB STRAIGHT LEG GOOD
MORNINGS 1 X 13-15, 1 X 10-12,
1 X 7-9
*DS: SEATED LEG CURL
1 X 10-12 / 4-6 MORE
*CALF PRESS 1 X 10-12, 1 X 7-9,
1 X 4-6* SS: AFTER 4-6 SET ONLY
SEATED CALF RAISE 1 X 10-12
POWER - (LEGS/CALVES)
*LYING LEG CURL 4 X 4-6
*SQUAT 4 X 4-6
*SEATED LEG CURL 4 X 4-6
*LEG PRESS 3 X 4-6
*HACK SQUAT 2 X 4-6
*SINGLE LEG EXTENSION 4 X 4-6
*CALF PRESS 2 X 4-6
*SEATED CALF RAISE 2 X 5-7
POWER, REP-RANGE, SHOCK, HYBRID GUIDELINES
POWER DAY
REST BETWEEN SETS: 3-5 Minutes
LIFTING TEMPO: 4/0/X
HYBRID (BICEPS/TRICEPS/CALVES)
HYBRID - (CHEST/FRONT & SIDE
DELT/ABS)
POWER - (BICEPS/TRICEPS/CALVES)
*DECLINE SKULL CRUSHERS 3 X 4-6
*OVERHEAD DB EXTENSION 3 X 4-6
*SINGLE ARM ROPE PUSHDOWN
2 X 4-6
*SEATED ALTERNATING DB
HAMMER CURL 3 X 4-6
*STRAIGHT BAR CABLE CURL 3 X 4-6
*SINGLE ARM 90 DEGREE ANGLE
PREACHER CURL 2 X 4-6
*SINGLE LEG CALF PRESS 2 X 4-6
*STANDING CALF RAISE 2 X 5-7
REP-RANGE (BICEPS/TRICEPS/CALVES)
DELT/ABS)
REP-RANGE - (CHEST/FRONT &
SIDE DELT/ABS)
*FLAT DB PRESS 3 X 7-9
*INCLINE HAMMER PRESS 3 X 10-12
*PEC DECK FLY 3 X 13-15
*HIGH CABLE CROSS OVER 3 X 16-20
*ALTERNATING HAMMER DB FRONT
RAISE 2 X 7-9
*SEATED DB HAMMER SHOULDER
PRESS 2 X 10-12
*SEATED DB SIDE LATERAL 2 X 13-15
*FACE DOWN ON INCLINE BB CG
FRONT RAISE 1 X 16-20
*PLATE ON CHEST CRUNCH 2 X 16-20
*LYING SIDE CRUNCH 2 X 25-30
REST
*BB CURL 3 X 4-6
*UPPER CABLE CURL
1 X 13-15, 1 X 10-12, 1 X 7-9
*DB HAMMER CURL / BB PREACHER
CURL 1 X 10-12 / 7-9
*CG BENCH PRESS 3 X 4-6
*STRAIGHT BAR PUSHDOWN
1 X 13-15, 1 X 10-12, 1 X 7-9
*EZ BAR SKULL CRUSHERS /
BODYWEIGHT DIPS 1 X 10-12 / MAX
REPS
*STANDING CALF RAISE
1 X 10-12, 1 X 7-9, 1 X 4-6*
*SS: SEATED CALF RAISE
AFTER 4-6 SET ONLY 1 X 10-12
POWER - (CHEST/FRONT & SIDE
*INCLINE BB PRESS 3 X 4-6
*HAMMER DB FLAT PRESS 3 X 4-6
*DECLINE DB FLY 3 X 4-6
*DB PULLOVER 3 X 4-6
*BB MILITARY PRESS 2 X 4-6
*SINGLE ARM DB UPRIGHT ROW
2 X 4-6
*SINGLE ARM CABLE FROM THE BACK
SIDE LATERAL 2 X 4-6
*INCLINE CRUNCH 2 X 16-20
*LYING BENT KNEE RAISE 2 X 16-20
REST
Saturday
DELT/ABS)
*FLAT BB PRESS 3 X 4-6
*INCLINE FLY 1 X 13-15, 1 X 10-12,
1 X 7-9
*SS: HAMMER INCLINE PRESS /
FORWARD DIPS 3 X 10-12 / MAX REPS
*DB SINGLE ARM SIDE LATERAL
(LEAN TO SIDE) 2 X 4-6
*BB JUST OUTSIDE SHOULDER WIDTH
GRIP FRONT RAISE 1 X 13-15, 1 X
10-12, 1 X 7-9
*DS: MACHINE SHOULDER PRESS
1 X 10-12 / 4-6 MORE
*SS: CABLE CRUNCH / LYING
STRAIGHT LEG RAISE 2 X 16-20 EACH
*DS: BB SQUAT 2 X 7-9 / 4-6 MORE
*DS: LEG EXTENSION
2 X 7-9 / 4-6 MORE
*SS: SEATED LEG CURL / STIFF LEG
DEAD-LIFT 2 X 7-9 / 10-12
*DS: DB OR BB SINGLE LEG BENCH
STEP UP 2 X 7-9 / DROP WEIGHT
FOR MAX REPS
*DS: STANDING CALF RAISE
2 X 10-12 / 6-8 MORE
Friday
SHOCK - (CHEST/FRONT & SIDE
*SS: DB INCLINE PRESS/FLAT DB FLY
2 X 7-9 / 10-12
*SS: FLAT BB PRESS / DB PULL OVER
(FOCUS ON CHEST) 2 X 7-9 / 10-12
*DS: SLIGHTLY LEAN FORWARD
WEIGHTED OR NON-WEIGHTED DIPS
(FOCUS ON CHEST) / DROP WEIGHT
2 X 7-9 / MAX REPS
*SS: DB SHOULDER PRESS /
SHOULDER WIDTH GRIP UPRIGHT
ROW 2 X 7-9 / 10-12
*DS: SEATED DB SIDE LATERAL
2 X 7-9 / 4-6 MORE
*SS: LYING INCLINE STRAIGHT LEG
RAISE / PLATE ON CHEST CRUNCH
2 X 16-20 / MAX REPS
*LEG PRESS 3 X 7-9
*LEG EXTENSIONS 2 X 10-12
*HACK SQUAT 3 X 13-15
*BB OR DB ALTERNATING LUNGE
2 X 16-20
*BB OR DB STIFF LEG DEAD-LIFT
3 X 7-9
*LYING LEG CURL 2 X 10-12
*SEATED LEG CURL 2 X 13-15
*HYPEREXTENSIONS(FOCUS ON
HAMSTRINGS) 2 X 16-20
*CALF PRESS 1 X 7-9, 1 X 10-12
*SEATED CALF RAISE
1 X 13-15, 1 X 16-20
SHOCK - (LEGS/CALVES)
Thursday
REST
*ALTERNATING DB CURL 2 X 7-9
*STRAIGHT BAR REVERSE CABLE
CURL 2 X 10-12
*DB HAMMER CONCENTRATION CURL
2 X 13-15
*LYING ON BACK STRAIGHT BAR
CURL 2 X 16-20
*TRICEP ROPE PUSHDOWNS 2 X 7-9
*STRAIGHT BAR TRICEP PUSHDOWN
2 X 10-12
*SINGLE ARM DB KICKBACK 2 X 13-15
*WEIGHTED OR NON-WEIGHTED DIPS
2 X 16-20
*STANDING CALF RAISE 1 X 7-9,
1 X 10-12
*SEATED CALF RAISE 1 X 13-15,
1 X 16-20
SHOCK - (BICEPS/TRICEPS/CALVES)
REST
*SS: STANDING CABLE CURL /
STRAIGHT BAR PUSHDOWN
2 X 7-9 EACH
*SS: BB 90 DEGREE ANGLE
PREACHER CURL / SEATED
OVERHEAD DB EXTENSION
2 X 7-9 EACH
*DS: STANDING ALTERNATING
HAMMER CURL 2 X 7-9 / 4-6 MORE
*DS: CG BENCH PRESS
2 X 7-9 / 4-6 MORE
*DS: STANDING CALF RAISE
2 X 10-12 / 6-8 MORE
TEMPO
UNSURE?
Lifting Tempo is the phrase used to describe how fast you lower, lift and pause
with the weight in each phase of a repetition. It is expressed in seconds and begins
SS: SUPER-SET
with the negative (lowering) portion of an exercise, then the midpoint (stretch)
DS: DROP-SET
portion, then the positive (lifting) portion, and if there is a forth number used it
BB: BARBELL
will be the peak contraction (squeeze) portion. Here are some examples below to
DD: DUMBBELL
help the concept of lifting tempo.
CG: CLOSE GRIP
SHOCK DAY
EXAMPLE: Behind the Neck Press with a temo of 2/0/1: Lower the weight over
WG: WIDE GRIP
REST BETWEEN SETS: Cardiovascular and mental recovery
LIFTING TEMPO: 1/0/1
2 seconds; no pause at the bottom; push back to top in one second; no pause at
HYBRID DAY
EXAMPLE: DB Kickback with a tempo of 2/1/2/1: Raise DB from starting
REP-RANGE DAY
REST BETWEEN SETS: 2-3 Minutes
LIFTING TEMPO: 2/1/2/1***
Combination of power, rep-range and shock
all in one workout. Follow above guidelines for each
exercise in the workout.
top. Repeat.
point to top in 2 seconds; hold squeeze for 1 second; lower to starting point over 2
seconds; hold starting position for 1 second. Repeat.