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Program: FB 5-DAY

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, DAY 5, REST
Day 1
Day 2
Day 3
Day 4
Day 5

DAY 4: (LOWER BIAS)

1

Hip Thrust

Note: Shins stay vertical and knees don’t get pulled back excessively (whilst still ensuring a decent range of motion). Keep ribs compressed and hinge at the hips without lower back movement. ~180s rest

SETS: 3

REPS: 6

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

2

Dip

Note: If no safety squat bar, use DB and hold onto something sturdy (weight in opp hand) ~120-180s rest

SETS: 3

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3A

Rear Delt Cable Row Standing

Note: Don’t retract shoulder blades, focus on stretch to rear delt.

SETS: 3

REPS: 8es

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3B

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement ~120-180s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4A

Leg Extension

Note: 2s pause at top of contraction, go through full range of motion (as much knee flexion as possible).

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4B

SA DB Row

Note: Keep support arm fully protracted, drive shoulder and elbow back. ~120s rest

SETS: 3

REPS: 12es

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5

Overhead Triceps Cable Extension

Note: Reach elbows up (protract shoulders) ~90s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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