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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 2: (QUAD AND HORIZONTAL BIAS)

1

Squat Variation

Note: Your preference (in order of my recommendation): Pendulum, Hack Squat, Leg Press Standard, Hatfield Squat, Front Squat, Barbell High/Low Bar ~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

2A

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed.

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

2B

Bent Knee Calf Raise

Note: SL. Feet straight, 2s pause at bottom ~90-150s rest

SETS: 4

REPS: 6es

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

3A

Chest Supported Row Variation

Note: Keep chest on bench row elbows behind body at ~45-deg angle. Either Prone Bench Row, Floor Seated Row or a different pin-loaded machine.

SETS: 4

REPS: 12

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

3B

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed. ~90-120s rest

SETS: 4

REPS: 12

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 Leg Curl

Note: Don’t let machine push past active knee extension range if there is a stretch feeling.

SETS: 4

REPS: 8

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

Walking Lunge

Note: Slight forward torso lean and press through mid-foot (don’t try to stay on heels) ~90-120s rest

SETS: 3

REPS: 20es

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

5

Overhead Triceps Cable Extension

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