Phase 1 of Operation 16 is all about shocking the body. Therefore, we use timed sets instead of reps to maximize your results. Follow the six-day training split below for one month before moving on to Phase 2.
Muscle Group Breakdown:
Monday – Chest Tuesday – Back Wednesday – Abs Thursday – Biceps & Triceps Friday – Legs Saturday – Shoulders
START THE WORKOUT
PHASE 1: CHEST DAY
EXERCISE 1: DB Incline Chest Press QUANTITY: 3 sets of 30 seconds DETAILS: Choose weight equal to 10RM. Rest 3 seconds when you reach failure. If form is lost your rep has failed. STAY IN FORM. USE SPOTTER IF POSSIBLE. Modification: Smith Machine
EXERCISE 2: Bench Press QUANTITY: 3 sets of 20 seconds DETAILS: Choose weight equal to 10RM. Rest 3 secs when you reach failure. If form is lost your rep has failed. STAY IN FORM. USE SPOTTER IF POSSIBLE. Modification: Smith Machine
EXERCISE 3: Reverse Grip Bench Press QUANTITY: 3 sets of 30 seconds DETAILS: Lower the bar on to your chest. Switch to reverse grip and proceed to lift.
EXERCISE 4: DB Incline Low Fly QUANTITY: 3 sets of 30 seconds
EXERCISE 5: Elevated Weighted Pushups QUANTITY: 4 sets of 30 seconds DETAILS: Be sure to use enough weight to challenge your 10RM. Modification: Ballistic Pushup
EXERCISE 1: Deadlifts QUANTITY: 4 sets of 20 seconds DETAILS: Any form of deadlifts can be used. Executing proper form is vital.
EXERCISE 2: Barbell Bent-over Row (underhand grip) QUANTITY: 3 sets of 30 seconds DETAILS: No cheated reps. Keep the back flat and use strict form.
EXERCISE 3: One-arm Dumbbell Row QUANTITY: 3 sets of 30 seconds each arm
EXERCISE 4: Negative Pullups QUANTITY: 3 sets of 30 seconds DETAILS: Add extra weight for eccentric (5 second drop) motion of the lift. Use a step to assist on the concentric motion of the lift.
EXERCISE 5: Lat Pulldown (wide grip) QUANTITY: 3 sets of 30 seconds
EXERCISE 6: Band Explosive Row QUANTITY: 3 sets of 30 seconds DETAILS: To be done at max intensity as fast as possible with a 10RM resistance level band. Use extra bands if needed.
EXERCISE 1: Weighted Hanging Leg Raise QUANTITY: 3 sets of 1 minute DETAILS: A weighted belt is needed. Wrap chain around plates 2-3 times to get tight against thighs.
EXERCISE 3: Dragon Flags Leg Raises QUANTITY: 3 sets of 30 seconds DETAILS: Keep the upper body and lower body flat and stiff like a board.
EXERCISE 4: Side Ab Rotation QUANTITY: 3 sets of 20 seconds DETAILS: To be done at max intensity as fast as possible with a 10RM resistance level band. Use extra bands if needed.
EXERCISE 1: Straight Bar Bicep Curls QUANTITY: 3 sets of 30 seconds
EXERCISE 2: Open-palm Dumbbell Curl (close grip) QUANTITY: 2 sets of 90 seconds DETAILS: Use a slight bent over position. Feel the stretch and contraction. Full range of motion is vital.
EXERCISE 3: Standing Band Curl QUANTITY: 2 sets of 60 seconds
EXERCISE 4: High Band Curl QUANTITY: 2 sets of 45 seconds DETAILS: To be done at max intensity as fast as possible with a 10RM resistance level band. Use extra bands if needed.
EXERCISE 1: Free-Weights barbell squats QUANTITY: 4 sets of 30 seconds Modification: Smith Machine or Hack Squat
EXERCISE 2: Leg Press QUANTITY: 3 sets of 45 seconds DETAILS: Use a foot position that emphasizes pushing through the heel.
EXERCISE 3: Walking Lunges QUANTITY: 2 sets of 60 seconds DETAILS: Keep the stepping knee over the ankle. Use a big step.
EXERCISE 4: Standing Leg Curl QUANTITY: 3 sets of 30 seconds
EXERCISE 5: Sled Pull QUANTITY: 4 sets of 60 seconds DETAILS: Use a weight where failure is achieved after 20 steps total. Modification: Have a partner hold you back with bands or rope
EXERCISE 6: Weighted Calve Hop QUANTITY: 4 sets of 20 seconds DETAILS: Keep your core tight to support the back.
EXERCISE 7: One-leg Step-up QUANTITY: 2 sets of 20 seconds each leg
EXERCISE 1: Dumbbell Side Raises QUANTITY: 2 minutes DETAILS: Keep your thumbs down and pinky finger high. Maintain good posture.
EXERCISE 2: Poston Press QUANTITY: 2 minutes DETAILS: Start with palms facing the face. Lift the weight in an outward motion bringing the elbows to a military press position. Repeat in constant tension tempo.
