Capacity Code: Week 1 Program
Week 1 Program
Important Notes :
Each set should be taken to failure
If there isn’t a given rest, rest as long as you need
When working towards a top set. Perform warm up sets of 5 building to the weight that you will use for the set
A superset means you perform both movements back to back without resting between them!
Day 1: Upper Body
A: Incline Barbell Bench Press
Build to a heavy 8-12 reps (top set)
Rest 2:00
1x 10-15 @ lighter than your top set
For both sets, select a weight that falls within the rep scheme and you fail before you reach the top of the rep range
B: Bent Over Barbell Row
1x8-12 @ tough load (top set)
2x10-15 @ lighter
C: Dumbbell Lateral Raises
3x12-20
Rest 90 seconds
Set 1 should be closer to 20 and reps should drop off each set
D: Super Set
10-15 barbell curls
+
10-15 rope tricep extensions
Rest 90 seconds
X3
Day 2: Row AnThreshold
1:00 @ tough pace
1:00 rest
X20
Try to maintain the same pace for all 20 sets, this should be a challenging pace
Day 3: Lower body
A: Leg press
3x12-20
Rest 90 seconds
Set 1 should be closer to 20 and reps should drop off each set
B: Lying Hamstring Curl
Build to a heavy 12-15 (top set)
Then Perform 2 sets @ the same weight (expect less reps)
Rest 90 seconds
C: Leg Extension Machine
3x12-20
Rest 90 seconds
Set 1 should be closer to 20 and reps should drop off each set
D: Dumbbell Romanian Deadlift
2x10-15 reps
Rest 2:00
1 second pause in the bottom of every rep
Day 4: Row Aerobic Threshold
Row 1,000 meters
Rest 1:00
X5
Find a pace that is a 7/10 effort and sustain it for all 5 sets. If you can get gradually faster each set, do so!
Day 5: Upper Body
A: Lat Pull Down
Build to a heavy 8-12 reps (top set)
Rest 2:00
1x 10-15 @lighter than your top set
For both sets , select a weight that falls within the rep scheme and you fail before you reach the top of the rep range
B: DB Shoulder Press
Set 1: 12-15 reps
Set 2: 10-12 reps
Set 3: 8-10 reps
Rest 2:00
Increase load as reps decrease
C: Cable Chest Fly
3x12-20
Rest 90 seconds
Set 1 should be closer to 20 and reps should drop off each set
D: Super Set
12-20 cable curls
+
10-15 DB skull crushers
Rest 90 seconds
X3
Aim for the top end of the rep range on set 1 and expect reps to drop off each set.
Day 6: Zone 2 Run
3-5 mile run at easy effort
Nice and controlled running here! Don’t run too fast!
If you have questions or want to work with Tommy personally, please email tommypomaticofitness@gmail.com