Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
THE OBJECTIVE
• Increase strength and muscle
• Increase cardiovascular performance
• Decrease fat
TRAINING OVERVIEW
This is a hybrid program picking knowledge and principals from several different styles of training (CrossFit,
bodybuilding, powerlifting, cardiovascular endurance, etc.) designed to improve the aesthetic appeal of the
physique while simultaneously improving performance. If followed with consistency, one will see consistent
strength and muscle gains from week to week. All sets except the first set of each exercise should be taken very
close to failure. Muscle is built in the last 2-3 reps that you do not think you can get. Kill it! Intensity is key!
THE WORKOUTS
DAY 1 – CHEST
(Warm-up) Pull-ups 4 sets. First two sets 3-4 reps shy of failure. Last
two sets until failure
M1: Rack Pulls Warm-up: 3 x 6-10 w/ light weight. Each set
increasing in weight (30-50lb increments)
3 x 4-8. Last set failure
M2: Medium-Grip Lateral Pull-Down 4 x 10-15. First set is drop set. Last set failure
M3: Bent Dumbbell Rows 4 x 10-12. First set is drop set. Last set failure
M4: Alternating Hammer Curls (Heavy) 3x8
M5: Lower Back Extension Machine 3 x 10-12
M6: Straight Arm Pushdown 4 x 8-10
M7: Bicep Curl Machine 3 x 8-10
M8: High Row Machine 4 x 8-10
DAY 3 – LEG
• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M7 sets.
• Aerobic Warm-up – 10-minute walk (3 mph) and 15 minutes of stretching (hamstrings, quads, glutes, hip
flexors, calves).
• Aerobic Cool-down (Not required, but recommended) – 10-minute slow walk on the treadmill.
M1: Squats (High bar or Low bar – Your choice) Warm-up: 3 x 6-10 w/ light weight.
3 x 4-8. Last set failure
M2: Hack Squats (On Smith Machine or 3 x 10-12
equivalent)
M3: Leg Curls 4 x 10-15. First set is drop set. Last set failure
M4: Calf Raises 5 x 20
M5: Walking Dumbbell Lunges 3 x 10 (20 steps)
M6: Leg Extension (Machine) 4 x 10-15. First set is drop set. Last set failure.
M7: Leg Press (Machine) 3 sets until failure
• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M6 sets.
• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above).
Focus on staying in the rep range and maintaining good form. Decrease the weight mid-movement if
necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster
• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above).
Focus on staying in the rep range and maintaining good form. Decrease the weight mid-movement if
necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster
(Warm-up) Pull-ups 4 sets. First two sets 3-4 reps shy of failure. Last
two sets until failure
M1: Deadlifts (Conventional or Sumo) Warm-up: 3 x 6-10 w/ light weight. Each set
increasing in weight (30-50lb increments)
3 x 4-8. Last set failure
M2: Plate-loaded Low Row Machine 4 x 10-12. First set is drop set. Last set failure
M3: Standing Straight Bar Curls 3 x 10-12. Last set failure
M4: Medium-Grip Lateral Pull-Down 4 x 10-15. First set is drop set. Last set failure
M5: Bicep Curl Machine 3 x 10
M6: Pull-Down w/ V-Bar 3 x 15. Lighter weight. Last set failure
M7: Dumbbell Rows 4 x 10-12. Last set failure
DAY 8 – LEG
• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above).
Focus on staying in the rep range and maintaining good form. Decrease the weight mid-movement if
necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster
M1: Flat Bench Press on Smith Machine 4 x 10-12. Last set failure
M2: Rope Tricep Pushdown 3 x 15-20. Last set failure
M3: Cable Fly (or Peck Deck) 4 x 15-20. First set is drop set. Last set failure
M4: Dips (Weighted if necessary) 3 x 10
M5: Single-Arm Incline Press (Machine) 4 x 10. Lighter weight necessary. Last set failure
M6: Tricep Push-down Machine 3 x 10-12. Last set failure
M7: Push-Ups 5 sets until failure
• 30-60 second rest in between all sets. The goal of this workout is move as fast as possible and to keep your
heart rate elevated. Focus on staying in the rep range and maintaining good form. Decrease the weight
mid-movement if necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster
FINAL NOTES
o While I want you to stick to the exercises in this plan specifically, I also encourage my clients to try new
things. If you desire additional exercises, please do! BodyBuilding.com’s app “BodySpace” houses an
exercise database that allows you to search by body part and exercise popularity. It includes
instructional videos as well. Very helpful.
o I use the app Strong to track the majority of my workouts. I suggest using this app (or one like it, as there
are many) to track your progress. It is beneficial to be able to reference old workouts to see how strong
you were at that specific time.
Confidentiality Notice and Warning: All communications, emails, programs, and other documents provided by Brian DeCosta are the
intellectual property of SHREDDED FOR LIFE and cannot be sold, copied, shared, or redistributed without written permission. The information
contained in this communication/document and any accompanying attachment(s) is intended only for the use of the intended recipient and
may be confidential. If you are not the intended recipient of this communication, you are hereby notified that any unauthorized use, reliance,
dissemination, disclosure, or copying of this communication, or the information contained in it or attached to it, is strictly prohibited and may
be unlawful.
SHREDDED FOR LIFE TM
7