Happy Sunday!

Today I'm going to give you EXACTLY what I'm doing right now for my current program. I do a lot of the same things I program for all of my clients. I try to progressively overload each week like I do with all of my clients. I try to hit a mix of low, medium and high rep exercises like I do with all of my clients. I try to keep it super basic as well...just as I do with all of my clients.

But the number one thing that sets me apart...I don't miss. And I haven't missed in over 18 years of being consistent with working out. Here's my weekly breakdown below. No, you probably won't look like me by completing one cycle of this program. But, you'll be on a path to being more consistent and that will get you closer to achieving the body you desire.

Nick's 6-8 Week Program

Monday (upper body):

A1: Barbell bench press - 3x5

B1: Single arm low cable row - 3x12

B2: DBL arm KB cylinder walk - 3 sets

C1: Barbell snatch grip pendlay row - 3x12

C2: Kneeling cable fly - 3x12

Tuesday (lower body):

A1: Barbell sumo deadlifts - 3x3

B1: DB walking lunges - 3x6

C1: Seated hamstring curls - 3x12

C2: KB offset farmer's walk - 3 sets

Wednesday (power + HIIT day):

A1: Landmine rotational press - 3x5

A2: MB toe taps - 3x20 sec.

A3: Swiss ball reach outs - 3 sets

B1: Box jump over (16in box) - 3 sets

B2: MB jumping jacks - 3x20 sec.

B3: Hanging knee tucks - 3 sets

C1: KB alt. step up w/ high knee - 3x5

C2: Lateral hurdle shuffles - 3x20 sec.

C3: Plank push ups - 3x20 sec.

Thursday (upper body):

A1: Weighted chin ups - 3x3

B1: DB eccentric incline press - 3x10

B2: Banded single arm eccentric pulldown - 3x12

C1: Chest supported DB arrows - 3x15

C2: Rolling DB skullcrusher - 3x12

Friday (lower body):

A1: Barbell back squats - 3x3

B1: Weighted Nordic Hamstring curls - 3 sets w/10lbs

B2: Side lying single leg hip thrust - 3 sets

Saturday:

OFF - Rest day.

But...I still stretch and still hit 10K steps.

Sunday:

Cardio day - run 1 mile, box/hit heavy bag for 30 mins, take longer walk, another semi-rest day. 

*I walk over 10k steps per day.

*I do a daily yoga flow stretch (YES EVERYDAY).

*I do my PT exercises if I need them.

*I DON'T MISS.

Find a weekly breakdown that works for you and gets you closer to your goals. No, you don't need to workout like me to get there. You need to do whats good for you to get there. This program is just to help you, to give you an idea of what a professional does. I don't do anything special as you can see from above. If you train with me, you probably see a lot of the same exercises I give you... 

Have a wonderful Sunday. 

Much Love,

Nick Bolio, CSCS

Owner

B3 Strength & Conditioning

Bodybybolio.com