Happy Sunday!

Here's a look at my current workout program below. I'm doing this program for 8 weeks trying to progressively overload each week. Some weeks have been better than others but I'm liking this one a lot! I'm currently on week 6 this coming week. You can do this exact program on my app or just literally copy and paste this into your own google document haha! Enjoy!

Day 1: Upper Body

A1: Weighted chin ups - 3x5

B1: DB bench press - 3x12

C1: Seated close grip cable row - 3x15

C2: Standing single arm neutral grip DB shoulder press - 3x10 (each arm)

D1: Neutral grip standing DB lower trap raises - 3x10

Day 2: Lower Body

A1: Sumo barbell deadlifts - 5x4x3

B1: Seated leg extensions - 3x15-20

C1: Nordic hamstring curls - 3 sets x failure

C2: Standing cable glute min. "pivots" - 3x12 (each)

Day 3: HIIT Circuits

A1: Barbell hang clean - 3x5

A2: Lateral steps on box - 3x20 seconds

B1: Weighted box jump - 3x5

B2: Lying MB throw - 3x8

B3: Cable paloff press w/ rotation - 3x6 (each side)

C1: Single leg pogo's off small step - 3x8 (each)

C2: Knee to chest on bench - 3x30 seconds

C3: Ladder drills - 3x30 seconds

Day 4: Upper Body

A1: Barbell Z press from floor - 3x5

B1: Single arm DB row - 3x12 (each)

B2: High cable chest fly - 3x15

C1: Cable pulldowns from ground - 3x15

C2: DB curls - 3x12

Day 5: Lower Body

A1: Safety bar back squats - 3x5

B1: KB Single leg RDL - 3x10 (each)

C1: Cable single leg standing abductions - 3x12 (each)

C2: Single leg adductor sit-up w/ KB anchor - 3x10 (each)

I also try to remain really active on the weekends and try to run 1 mile, 2 separate days per week just for funsies. I get over 10,00 steps per day because of my job. If you have any questions about the above program, feel free to reply to this email...I respond to every single one of them!

Have a great day! Go Pats!

Much Love,

Nick Bolio, CSCS

Owner

B3 Strength & Conditioning

Bodybybolio.com

Want to train EXACTLY how my clients and I do, click below for your free trial to get started!

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