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PUMPKINREPS

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IT’S BULKTOBERFEST, FREAKS!! 

Yes, as you know if YOU have been following The Lifting Dead Army training, we’ve been getting diced up on our limited-calorie-post-apocalyptic diet complete with extensive bodyweight weaponry training, flexibility, and ancient yoga routines. Alas, as the leaves change and the air grows colder, as sleeping spirit demons arise from their iron tombs & the pumpkins grow heavier than the weights we have yet to lift.. it’s time to shift the focus of our training as the moon shifts through it’s cycles.

 Now that we’re mobile and can move link ninja spider creatures from beyond this planet, how bout we kick it old school and throw on a retro VHS creature feature as we gain some SIZE! Muscle, volume, strength, blood, pumpkins weights, tombstones, steaks, stakes, etc. Welcome to PUMPKINREPS & PUMPKINREPS II: BLOOD GAINS - our 13 WEEK autumnal muscle & strength building training programs. Visit the eldest witch in the iron crypt (me) for instructions on how to properly resurrect this program for optimal gains & destruction. 


BELOW IS A BASIC OVERVIEW AND THE FIRST PHASE OF TRAINING. 


JOIN THE LIFTING DEAD ARMY TO ACCESS THE FULL PROGRAM!!

INCLUDING: NUTRITION, WARM UPS, MOURNING ROUTINES,  DAILY VIDEO / PHOTO LOGS, ONE-ON-ONE COACHING / Q&A'S, FULL DETAILED TIPS & TRICKS, SUPPLEMENTATION ADVICE, AND... PUMPKINREPS II: BLOOD WEIGHTS!! THE 4 WEEK FINISHER TO THE COMPLETE PROGRAM.


GOALS:

Increase sarcoplasmic hypertrophy (if you’ve been following The Lifting Dead Army traiing, we’ve been working on the myofibril) aka muscularity & strength as we maintain our creepy crawly levels of mobility & flexibility.
 Our secondary goal is it increase our POWER output through plyometrics & pumpkin (med ball) slams.


OVERVIEW:

3 LIFTING dead days per week:


M: Legs

W: Chest & Back

F: Shoulders & Arms


Each week will have a different focus:


Week 1: Hypertrophy (high rep)

Week 2: Power (low rep, high sets, high speed, plyos)

Week 3: Strength (low rep, low sets, high weight, static & isometric)


MOBILITY/FLEXIBILITY/CARDIO/CORE/MOVEMENT will happen on


TUE: Yoga, Movement, Light Cardio / Shadowboxing

THU: Yoga, HIIT Cardio, Abs / Balance


MMA & GYMNASTICS will have it’s own day on SATURDAY, as well as being interspersed into our lifting regimen.


SUNDAY  is the day of SABBATH… and indulgence in all things pumpkin spice... and blood.


LET'S GET  LIFTING!

  • WEEK 1
  • WEEK 2
  • WEEK 3

 HYPERTROPHY

All exercises (unless otherwise noted) will be 3 straight sets of 15 reps. Then 4x20 in week 4. Then 5x15 in week 6 as you cycle back through. 


Monday: LEGS & ABS


Barbell Back Squat

Romanian Deadlift

KB Cossack Squat OR Front Squat

Leg Curl Machine

Leg Extension Machine

Leg Press

Hanging Leg Raises SUPERSET Kneeling Cable Crunch


Tuesday: YOGA, MOBILITY, LIGHT CARDIO

30 - 60 minutes Yoga

15 minutes light jog/bike/row

15 minutes shadowboxing / primal technique practice


Wednesday: CHEST & BACK


Bench Press

Close Grip Lat Pulldown

Incline DB Fly

Hammer Strength or Cable Row 

Single Arm KB Floor Press

Bent Over Rear Delt Fly


Thursday: Yoga, Core, & HIIT 


30-60 minutes yoga


HIIT Intervals OR Tabata

30 sec on 1 min off x6

(Sprints, Ropes, Jumps/Plyos, Burpees, etc. Mix it up)


Core Circuit 3-5 x 10


V-Ups

Alternating V-Ups

Bicycle 

Hollow Hold
Russian Twist

Plank



Friday: SHOULDERS & ARMS


Seated DB Military Press or Standing Barbell Strict Press

Standing Side Lateral Raises

Standing Arnold Press or KB Press

Seated Overhead DB Tricep Extension

EZ Bar Skull Crushers

Rope Pressdowns

Barbell Curls

Reverse EZ Bar Preacher Curls 

Cable or DB Curl Standing 


Cool Down: 15 minutes MMA conditioning 


Saturday: Movement / Gymnastics / MMA


Warm Up: Agility Ladder 10 mins 

Pull Up Bar Hang 3x max / shifting directions and grips


3 x 30 seconds each

Bear Crawl
Crab Walk

Scorpion
Lizard

Priouette 


Heavy Bag 6x 3 minute rounds 


Front Lever & Planche Progression practice 

10 mins


Sunday: SABBATH

 POWER

- All rep & set progressions for the main lifts are as follows. 4x2 / 6x3 / 8x4


Monday: LEGS & ABS


Barbell Back Squat- 4x2 (50% 1RM)


Jump Squat or Box Depth Jump- 4x2

Superset

Med Ball Side Throws 4x2 per side


Horse Stance Jump SQ (Gateswing) w/ KB

Superset

Bodyweight Cossack SQ - 3x6


Plyo Lunges 4x2


CIRCUIT

6 Dragon Flags

30 second side plank w/ rotation per side

6 Kb Swing

X3 


Tuesday: YOGA, MOBILITY, LIGHT CARDIO

30 - 60 minutes Yoga

30 min sustained effort cardio

MMA practice optional


Wednesday: CHEST & BACK


Bench Press: 4x2 (50%)


Front Lever

Superset

Clap Push Up - 4x2


Explosive Chin Up 

Superset

Incline Single Arm DB Press OR Alternating Press - 3x6


Single Arm Band Row w/ Rotation
Superset

Med Ball Chest Throw 4x2


Cool Down: 20 minutes kickboxing



Thursday: Yoga, Core, & HIIT 


30-60 minutes yoga


HIIT Intervals OR Tabata

30 sec on 1 min off x6

(Sprints, Ropes, Jumps/Plyos, Burpees, etc. Mix it up)


Core Circuit 3-5 x 10


V-Ups

Alternating V-Ups

Bicycle 

Hollow Hold
Russian Twist

Plank



Friday: SHOULDERS & ARMS


Push Press - 4x2


Snatch 

Superset

Wall Ball - 4x2


Alt KB Cleans

Supset

Lateral Raises - 3x6


Barbell Curls 

Superset

Skull Crusher - 4x2


Preacher Curl

Superset

Dips - 3x6


Cool Down: 15 minutes MMA conditioning 


Saturday: Movement / Gymnastics / MMA


Warm Up: Agility Ladder 10 mins 

Pull Up Bar Hang 3x max / shifting directions and grips


3 x 30 seconds each


Heavy Bag 6x 3 minute rounds 


V-Sit

Bridge

Ring L-Sit

Ring Front Lever


Lizard, Bunny Hop, Transitions crawl

10 mins


Sunday: SABBATH

Strength

- All rep & set progressions for the main lifts are as follows. 3x3 / 2x2 / 1x1


Monday: LEGS & ABS


Barbell Back Squat-3x3

Romanian Deadlift 

Front Squat

Farmer Carry


Isometrics Circuit (Can be done first!! Switch it up)

Horse Stance

Lunge

Chair

Balance



Tuesday: YOGA, MOBILITY, LIGHT CARDIO

30 - 60 minutes Yoga

30 min sustained effort cardio

MMA practice optional


Wednesday: CHEST & BACK


Bench Press - 3x3


Weighted Pull Up - 3x3


Ring Dips 3x8

Superset

Front Lever 3xmax


1 Arm Side Lever 3x max

Ring Row or Pull Up Hold 3xmax


Plank: Max isometric contraction 


Cool Down: 20 minutes kickboxing



Thursday: Yoga, Core, & HIIT 


30-60 minutes yoga


HIIT Intervals OR Tabata

30 sec on 1 min off x6

(Sprints, Ropes, Jumps/Plyos, Burpees, etc. Mix it up)


Core Circuit 3-5 x 10


V-Ups

Alternating V-Ups

Bicycle 

Hollow Hold
Russian Twist

Plank



Friday: SHOULDERS & ARMS


Strict Press 3x3 


Snatch 3x3


Barbell Curl 3x3


Close Grip Bench 3x3


Reverse Grip Ring Pull Ups

Ring Dips

3x6


Isometric Circuit 

Handstand Hold

Pullup Hold

Plank Hold

Saturday: Movement / Gymnastics / MMA


Warm Up: Agility Ladder 10 mins 

Pull Up Bar Hang 3x max / shifting directions and grips


Heavy bag combos 12 rounds


Sunday: SABBATH


DYING FOR MORE??

JOIN THE LIFTING DEAD ARMY TO ACCESS PUMPKIN REPS II : BLOOD WEIGHTS!

...THE 4 WEEK FINISHER TO THIS KILLER PROGRAM. 

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