Capacity Code: Week 8 Program
Week 8 Program
Important Notes:
The goal from last week is to either: add more weight or use the same weight and increase the reps. Once you reach the top end of the rep scheme, increase the weight.
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 6-10 reps (top set)
Rest 2:00
1x 10-15 @lighter than your top set
remember guys, once you reach the top end of that set, increase the load
B: Bent Over Barbell Row
2x8-12 @tough load (top set)
1x10-15 @lighter
C: Cable Material Raise
2x8-12
1x10-15
Rest 90 seconds
D: Super Set
10-15 hammer curls (both arms at the same time)
+
10-15 straight bar push downs
Rest 90 seconds
X3
Day 2 : Row AnThreshold
500 meter row
Rest 2:00
X6 sets
This week, instead of increasing the effort. I want you to find one pace that will be really hard to hold for six sets. Sets 1-3 should feel manageable, but 4 , 5 and specifically 6 should feel absolutely terrible
Day 3: Lower Body
A: Leg Press
1x8-12 (Top set)
1x10-20, during this set, if you fail before reaching 20 reps, rack the weight, rest 30 seconds and go again. Continue this until 20 reps are completed
Rest 2:00
B: Lying Hamstring Curl
Build to a heavy 8-12 (top set)
Then
Rest as needed
Set 2
2
Complete as many reps as you can, rest 30 seconds and go again
C: Leg Extension Machine
3x10-20
Rest 90 seconds
D: Dumbbell Romanian Deadlift
1x6-12 (top set)
1x10-15 reps
Rest 2:00
1 second pause in the bottom of every rep
Day 4: Row Aerobic Threshold
Row 2,000 meters
Rest 2:00
Row 1500 meters
Rest 1:30
Row 1,000 meters
Rest 1:00
Row 500 meters
Hold the same pieces as last week, we’re decreasing the rest here
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: 8-12 reps
Rest 2:00
Increase load as reps decrease
C: Cable Chest Fly
1x8-12
2x-10-15
Rest 90 seconds
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