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