CHAD FIT

 

CHAD FIT

No proper programming, this is the wild west.

Things you need to know

- 1-10-1 “do reps from 1,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

- 10-1  “do reps from 10,9,8,7,6,5,4,3,2,1”

-BW = “Bodyweight”

-EMOM = “every minute on the minute”

-30/30 = “30 seconds on 30 seconds off”

5RM = 5 Rep Max

1RM = 1 Rep Max

Every 3 Blocks you complete, Pick in order from 1,2,3 from fill in days listed below.

Remember to fucking warm up

Remember to STRETCH

If the percentages are to hard/easy. Adjust accordingly based on skill/strength level. Be true to yourself. Once you find a percentage that is challenging, finish 4 weeks adjust in 5% increments

Take rest days when you feel like you need one.

Fill in Block #1

• 10-1 situps, pushups for time
• Toes to bar 10 x10 reps
• 1000 bicycles
• 5x 50m Sprints

Fill in Block #2

• Reverse hill sprint x 5
• 2 mile run /walk
• Lunge 50m sprint back x5

Fill in Block #3

• Nike Quick Core crunch (app) (10 min abs)
• Plank to your favorite song (3-5 mins) x2 sets
• 1000 flutter kicks

 

Block 1

• Squat  @ 55% of 5RM 6x10 reps
• Push Press  @45% of BW 8 x 8 reps
• Chins – 100 total reps
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100-200 total reps

Block 2

• Deadlift @ 80-90% of BW 6x10 reps
• Pullups 1-10-1 Pyramid  (if you need a resistance band that’s cool)
• Lat Flexion with band  100 reps
• DB Rows – 5 sets @  of 10-20 reps
• Preacher Curls – 100 total reps

Block 3

• Bench Press @ 60 % of 5RM 6 x 8 reps
• Incline DB @ 70-80% of BW 5 x 10 reps
• Overhead Tricep Extension @30-35 BW 30/30
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100 -200 total reps

Block 4  

• Preacher curl 30/30 @ 10 mins
• Hammer curl 30/30 @ 10 mins
• Cable curl narrow 30/30 @10mins
• Overhead tricep extension 30/30 @ 10 mins
• Tricep cable press down 30/30 @ 10 mins
• Overhead tricep resistance band (100 reps)
• Resistance band curls (100 reps)

 

Block 5

• Squat  @60-65% of 5RM 5x6 reps
• Push Press @ 30% of BW 30/30 for 10 mins
• Lunges @ 50% BW 4 x 12 steps
• Chins – 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts – 100 total reps
• Farmer Walks @70% body weight 4 x 100M

 

Block 6

• Deadlift @ 70% of 1RM for 20 mins
• Pullups  5 pullups 30/30 for 20 mins
• DB Rows – 5 sets of 10-20 reps
• Curls – 100 total reps
• Farmer hold @ 100% BW for 1min x 5

Block 7

• Bench Press  @ 50% BW 30/30 for 10 mins
• Incline DB Press @ 60% BW 30-30 for 8 mins
• Dips – 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts – 100 total reps
• Tricep Cable Extension 5 x Max Reps @ 50% BW

Block 8

• DB flys 30/30 for 10 mins
• Shoulder DB press 30/30 for 10 mins
• Preacher Curls 30/30 for 15 mins

 

Block 9

• Squat  @ 80% of 1RM/ EMOM for 20 mins
• Lunges (body weight) 500m
• Press @ 40% AMRAP
• Chins – 100 total reps
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100-200 total reps

 

Block 10

• Deadlift  5x5 @ 80% of 5RM
• Pullups 5 sets to failure
• Lat Flexion 100 pulls
• Face Pulls/Band Pullaparts – 100 total reps
• Shrugs – 100 total reps

 

 

 

Block 11

• Bench Press  5x5 @ 80 % 5RM
• Incline DB Press @ 90% BW  5x5
• Dips  5 sets 50 reps
• Tricep overhead  100 total reps
• Tricep Cable Extension 5 x Max Reps @ 55% BW

 

Block 12

• Squat 10 x12 @50% BW (1 minute rest)
• Hip thrusters 10 x 12 @50% BW (1 minute rest)
• Lunges @ 50 % 3 x 20 steps
• Push Press @ 65% 4 x max reps
• Band Face pulls 100 reps