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Program: FB 2-DAY

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

DAY 1: (H/S AND VERTICAL BIAS)

1

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels) ~180s rest

SETS: 4

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
W | R

2

Dip

Note: Use weight/band if necessary to make appropriate difficulty. ~120-180s rest

SETS: 4

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
W | R

3A

Standing Calf Raise

Note: DL. Feet straight, 2s pause at bottom.

SETS: 4

REPS: 12

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

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

W | R
W | R
W | R
W | R

3B

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~90-150s rest

SETS: 4

REPS: 10

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
W | R

4A

Seated DB Lateral Raise

Note: Chase that pump.

SETS: 4

REPS: 25

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

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

W | R
W | R
W | R
W | R

4B

Leg Extension

Note: 2s pause at top of contraction, go through full range of motion (as much knee flexion as possible). ~90-120s rest

SETS: 4

REPS: 10

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

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

W | R
W | R
W | R
W | R

5A

KB Shrug

Note: Keep arms straight and shrug shoulders to ears. Don’t bend arms to cheat

SETS: 3

REPS: 15

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

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

W | R
W | R
W | R

5B

Leaning Cable Bicep Curl

Note: Ensure arm stretch behind body and lock elbows in position. ~90-120s rest

SETS: 3

REPS: 15

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

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

W | R
W | R
W | R

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