Scribd
Upload
2K views10 pages

DUP 1 MALE Home 1 PDF

Uploaded by

Michael
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
2K views10 pages

DUP 1 MALE Home 1 PDF

Uploaded by

Michael
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • The Challenge 3.0 Overview: Cover page introducing the Challenge 3.0 Male Home Phase 1 program.
  • Phase 1 | Male Home Program: Overview of the weekly workout schedule with exercise types and rest days listed for each day.
  • Tuesday Workout: Outlines exercises and routines for the Tuesday Legs-Low Reps workout.
  • Thursday Workout: Provides the exercise routine for the Thursday Upper-Moderate Reps workout with detailed sets and reps.
  • Friday Workout: Legs-Moderate Reps workout plan for Friday including exercises, sets, and reps.
  • Saturday Workout: Lists Upper-High Reps exercises for Saturday including specific instructions for sets and repetitions.
  • Legal and Contact Information: Contains copyright details, disclaimers, and contact information for the provider of the workout program.

TEMPLATES

TRAINING TEMPLATES THE CHALLENGE 3.0

PHASE 1 | MALE HOME


DUP 1 PROGRAM
TRAINING

CLICK THE WORKOUTS BELOW TO


VIEW THE VIDEO PLAYLISTS

Day Workout Steps

MONDAY UPPER - LOW REPS 10,000

TUESDAY LOWER - LOW REPS 10,000

WEDNESDAY REST 10,000

THURSDAY UPPER - MODERATE REPS 10,000

FRIDAY LOWER - MODERATE REPS 10,000

SATURDAY UPPER - HIGH REPS 10,000

SUNDAY REST 10,000

MALE HOME 2
THE CHALLENGE 3.0

UPPER - LOW REPS


CLICK THE WORKOUTS BELOW TO
Program - DUP 1 Day - Monday
TEMPLATES
TRAINING TEMPLATES

VIEW THE VIDEO PLAYLISTS

A1 BENCH PRESS (BB OR DB)


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 4 8 100 3110

2 4 8 100 3110

3 4 8 100 3110

4 4 8 100 3110

A2 SUPINATED PULL UP - BANDED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8 100 2010

2 4 8 100 2010

3 4 8 100 2010

4 4 8 100 2010

B1 SEATED BB OVERHEAD PRESS


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8 90 2110

2 4 8 90 2110

3 4 8 90 2110

4 4 8 90 2110

B2 ONE ARM DB ROW


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8 each arm 90 2110

2 4 8 each arm 90 2110

3 4 8 each arm 90 2110

4 4 8 each arm 90 2110

C1 STANDING DB CURL
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8 75 3010

2 4 8 75 3010

3 4 8 75 3010

4 4 8 75 3010

C2 BB SKULL CRUSHERS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8 75 4010

2 4 8 75 4010

3 4 8 75 4010

4 4 8 75 4010

MALE HOME 3
THE CHALLENGE 3.0

LEGS - LOW REPS


CLICK THE WORKOUTS BELOW TO Day -
Program - DUP 1 Tuesday
TEMPLATES
TRAINING TEMPLATES

VIEW THE VIDEO PLAYLISTS

A1 HEELS ELEVATED HIGH BAR SQUAT


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 5 8 120 2110

2 5 8 120 2110

3 5 8 120 2110

4 5 8 120 2110

A2 BANDED ONE LEG LYING LEG CURL - TOES UP - PAUSE AT TOP


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 5 8 each leg 120 2012

2 5 8 each leg 120 2012

3 5 8 each leg 120 2012

4 5 8 each leg 120 2012

B SUMO DEADLIFT
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8 120 2210

2 4 8 120 2210

3 4 8 120 2210

4 4 8 120 2210

C BACK FOOT ELEVATED DB SPLIT SQUAT - PAUSE AT BOTTOM


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8 60 2210

2 4 8 60 2210

3 4 8 60 2210

4 4 8 60 2210

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

MALE HOME 4
THE CHALLENGE 3.0

UPPER MODERATE REPS


Program - DUP 1 CLICK THE WORKOUTS BELOW TO Day - Thursday
TEMPLATES
TRAINING TEMPLATES

VIEW THE VIDEO PLAYLISTS

A1 65⁰ DB SHOULDER PRESS - SEMI PRONATED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 4 12 75 2010

2 4 12 75 2010

3 4 12 75 2010

4 4 12 75 2010

A2 PRONATED PULL UP - BANDED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 12 75 2010

2 4 12 75 2010

3 4 12 75 2010

4 4 12 75 2010

B1 15⁰ INCLINE DB PRESS - PRONATED Last Set - Drop Set x 1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 12 75 2010

2 4 12 75 2010

3 4 12 75 2010

4 4 12 75 2010

B2 30⁰ PRONE DB ROW Last Set - Drop Set x 1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 12 75 2011

2 4 12 75 2011

3 4 12 75 2011

4 4 12 75 2011

C1 PUSH UPS - FEET ELEVATED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12 30 2110

2 3 12 30 2110

3 3 12 30 2110

4 3 12 30 2110

C2 LYING DB TRICEPS EXTENSIONS FROM FLOOR (PAUSE EACH REP ON FLOOR)


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12 90 2110

2 3 12 90 2110

3 3 12 90 2110

4 3 12 90 2110

MALE HOME 5
THE CHALLENGE 3.0

UPPER MODERATE REPS


Program - DUP 1 Day - Thursday
TEMPLATES
TRAINING TEMPLATES

D1 30⁰ PRONE DB LATERAL RAISES (FORWARD LEANING IF NO INCLINE)


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 3 12 30 2011

2 3 12 30 2011

3 3 12 30 2011

4 3 12 30 2011

D2 STANDING DB HAMMER CURLS


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12 90 2010

2 3 12 90 2010

3 3 12 90 2010

4 3 12 90 2010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

MALE HOME 6
THE CHALLENGE 3.0

LEGS - MODERATE REPS


CLICK THE WORKOUTS BELOW TO
Program - DUP 1 Day - Friday
TEMPLATES

VIEW THE VIDEO PLAYLISTS


TRAINING TEMPLATES

A HEELS ELEVATED HIGH BAR SQUAT


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 4 12 120 2010

2 4 12 120 2010

3 4 12 120 2010

4 4 12 120 2010

B BB ROMANIAN DEADLIFT
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 12 120 2010

2 4 12 120 2010

3 4 12 120 2010

4 4 12 120 2010

C BANDED LEG EXTENSIONS


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 60 2010

2 3 15 60 2010

3 3 15 60 2010

4 3 15 60 2010

D SUMO STANCE BB GOOD MORNING


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 12 120 2010

2 4 12 120 2010

3 4 12 120 2010

4 4 12 120 2010

E BANDED LYING LEG CURL - TOES UP Last Set - Drop Set & Rest Pause x 2

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 60 2010

2 3 20 60 2010

3 3 20 60 2010

4 3 20 60 2010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

MALE HOME 7
THE CHALLENGE 3.0

UPPER HIGH REPS


CLICK THE WORKOUTS BELOW TO Day - Saturday
Program - DUP 1
TEMPLATES
TRAINING TEMPLATES

VIEW THE VIDEO PLAYLISTS

A1 FLAT DB FLYES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 3 15 15 2010

2 3 15 15 2010

3 3 15 15 2010

4 3 15 15 2010

A2 PUSH UPS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 120 2010

2 3 15 120 2010

3 3 15 120 2010

4 3 15 120 2010

B1 BENT OVER BB ROW - PRONATED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 15 2010

2 3 15 15 2010

3 3 15 15 2010

4 3 15 15 2010

B2 BANDED SEATED ROW - NEUTRAL


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 120 2010

2 3 15 120 2010

3 3 15 120 2010

4 3 15 120 2010

C1 ARNOLD DB PRESS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 15 2010

2 3 15 15 2010

3 3 15 15 2010

4 3 15 15 2010

C2 STANDING DB LATERAL RAISES


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 120 2010

2 3 15 120 2010

3 3 15 120 2010

4 3 15 120 2010

MALE HOME 8
THE CHALLENGE 3.0

UPPER HIGH REPS


Program - DUP 1 Day - Saturday
TEMPLATES
TRAINING TEMPLATES

D1 BB CURLS - 21S
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING

1 3 21 30 2010

2 3 21 30 2010

3 3 21 30 2010

4 3 21 30 2010

D2 BENCH DIPS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 30 2010

2 3 20 30 2010

3 3 20 30 2010

4 3 20 30 2010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

MALE HOME 9
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means, electronic or
mechanical, including photocopying, recording or by any information or retrieval, without prior permission
in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a maximum of 10 percent
of the number of pages of the e-resource or chapter, whichever is the greater, may be photocopied by any
educational institution for its educational purposes provided that the education institution (or the body that
administers it has given a remuneration notice to Copyright Agency Limited (CAL) under the Act.

Disclaimer:
The content of this e-book is to serve as a general overview of matters of interest and is not intended to
be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a compilation
of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your own re-
search and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any injuries, loss or
damage that may arise out of your improper use of, or reliance on, the content of this e-resource. You ac-
cept sole responsibility for the outcomes if you choose to adopt and/or use the systems, methods, ideas,
concepts and opinions within the content of this e-book.

E: [email protected]
W: www.coachmarkcarroll.com

You might also like