Program: REBUILD

Phase: Week 1 - Day 1

Details: 2x/week Full Body Strenth

Order Warm-up Sets Reps Intensity Rest Program Notes

1 5 Mins of Movement to Inc. HR 1 5:00
2 Dead Bug 1 5ea
3 Rocked Back T-Spine Rotation 1 8ea
4 Quadruped Squat Rocking 1 10 Week 1 is all about getting your bearings with
a barbell in your hands. Be conservative with
5 Downward Dog to Spiderman Lunge 1 5 your weight selection and remember that
6 Squat to Stand 1 5 where you end up 4-8 weeks from now is far
more important than how much you can lift
7 Reverse Lunge to 1-Leg RDL 1 5ea today.

8 *All videos linked on chart

9
10

Order Strength Sets Reps Intensity Rest Set 1 Set 2 Set 3 Set 4 Set 5+
1 Back Squat 2 5-10 Bar 1 min

3-4 6 6 2-3 mins

2 Bench Press 3-4 6 6 2-3 mins

3A Single Leg Hip Dominant 2-3 8-12 6 1-2 mins

3B Horizontal Pull 2-3 8-12 6 1-2 mins

4A Direct Upper Accessory 2-3 10-15 6 1-2 mins

4B Anti-Extension Core 2-3 10-15 6 1-2 mins
4C Core - Other 2-3 10-15 6 1-2 mins
Program: REBUILD

Phase: Week 1 - Day 2

Details: 2x/week Full Body Strenth

Order Warm-up Sets Reps Intensity Rest Program Notes

1 5 Mins of Movement to Inc. HR 1 5:00
2 Dead Bug 1 5ea
3 Rocked Back T-Spine Rotation 1 8ea
4 Quadruped Squat Rocking 1 10 Week 1 is all about getting your bearings with
a barbell in your hands. Be conservative with
5 Downward Dog to Spiderman Lunge 1 5 your weight selection and remember that
6 Squat to Stand 1 5 where you end up 4-8 weeks from now is far
more important than how much you can lift
7 Reverse Lunge to 1-Leg RDL 1 5ea today.

8 *All videos linked on chart

9
10

Order Strength Sets Reps Intensity Rest Set 1 Set 2 Set 3 Set 4 Set 5+
1 Deadlift 2 5-10 Bar 1 min

3-4 6 6 2-3 mins

2 Pull-up 3-4 6 6 2-3 mins

3A Lunge Variation 2-3 8-12 6 1-2 mins

3B Horizontal Push 2-3 8-12 6 1-2 mins

4A Direct Lower Accessory 2-3 10-15 6 1-2 mins

4B Anti-Extension Core 2-3 10-15 6 1-2 mins
4C Core-Other 2-3 10-15 6 1-2 mins