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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 2: (BACK BIAS)

1

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~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

Floor Seated Row

Note: Keep chest in contact with bench and ribs compressed. ~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

3

Leg Press Standard

Note: Standard foot placement. Only work in active range (don’t let weight round lower back). ~90-120s rest

SETS: 3

REPS: 15

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

4

Floor Pulldown

Note:Double Arm (not single arm like in video). Keep ribs compressed, drive elbows down. ~90-120s rest

SETS: 3

REPS: 10

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

5A

Standing Calf Raise

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

SETS: 4

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
W | R

5B

45-Deg Incline DB Eccentric Butterflys

Note: Imagine the butterfly swimming stroke. Go through stroke holding DBs and control weight down for 5s in front of you each rep.

SETS: 3

REPS: 10

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

5B

DB Hammer Curl

Note: Thumbs point up and keep arms facing straight, not across body. ~90-120s rest

SETS: 3

REPS: 8

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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