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Week7 01

The document outlines a 12-week fitness program featuring a lower body, pull, and push workout split, to be completed twice a week for a total of six workout days. It includes detailed exercises, sets, and repetitions for each workout type, along with notes on weight adjustments and supersets. Additionally, the program incorporates three days of cardio, including low-intensity sessions and a METCON workout.

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crhankins85
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57 views4 pages

Week7 01

The document outlines a 12-week fitness program featuring a lower body, pull, and push workout split, to be completed twice a week for a total of six workout days. It includes detailed exercises, sets, and repetitions for each workout type, along with notes on weight adjustments and supersets. Additionally, the program incorporates three days of cardio, including low-intensity sessions and a METCON workout.

Uploaded by

crhankins85
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

EMBRACE THE SUCK

12-WEEK
www.nickbarefitness.com

Program Overview: This week is a lower body, pull and push split. The split is 3 days but should be completed twice
in one week for a total of 6 workout days and one rest day.

LOWER
EXERCISE REPS SETS NOTES

Wide Stance 10-15 4


Leg Press
*Pre exhaustion before going in to squats.
Romanian 10-15 4
Deadlifts

Barbell 8-10 2
Squats

Barbell 5 2
*Increase weight on squat sets as rep ranges decrease.
Squats

Barbell 3 2
Squats

Jefferson 10-12 3
Squats

Leg 20 4
Extensions

Hanging Leg AMRAP 4


Raises

1
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This week is a lower body, pull and push split. The split is 3 days but should be completed twice
in one week for a total of 6 workout days and one rest day.

PULL
EXERCISE REPS SETS NOTES

Deadlifts 5 5

Deadlifts 8-10 3 Decrease weight to 75% of 1 rep max.

Pull Ups AMRAP 4

Lat Pull 12-15 4 *SUPERSET


Down

Pendlay Row 10-12 4 *Use rope attachment on cable system.

Standing 8 4
Bicep Curl
*SUPERSET
Alternating AMRAP 4
Hammer Curl

Preacher 12-15 4
Curl

2
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This week is a lower body, pull and push split. The split is 3 days but should be completed twice
in one week for a total of 6 workout days and one rest day.

PUSH
EXERCISE REPS SETS NOTES

Bench Press 8-10 3


*Select a weight that you can rep for the completed rep ranges.
Bench Press 5 5

Hand Stand AMRAP 4


Push Ups

Incline 10-12 4
Dumbbell Fly

Side Lateral 12-15 4


Raise
*SUPERSET
Front Plate AMRAP 4
Raise

Overhead 8-10 4
Barbell
Press

Rope Cable 12-15 5


Push Downs

Cable 12-15 4
Crunches
*SUPERSET
Hanging Leg AMRAP 4
Raises

3
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This program provides 3 days of cardio per week.

For the METCONS - you can scale the weight as needed.

CARDIO

Day 1 Day 2 Day 3

20 minutes low METCON 3 mile run for time


intensity cardio on
stairmaster, incline For Time:
treadmill, rower,
assault bike or run 400m Run
12 Power Snatch (115 lb)
outside.
12 Box Jumps
400m Run
9 Power Snatch
9 Box Jumps
400m Run
6 Power Snatch
6 Box Jumps

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