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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 5: (SHOULDER BIAS)

1

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed. ~180s rest

SETS: 4

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
W | R

2

Leaning Lateral Raise (Cable)

Note: Lean away whilst holding onto pole, keep ribs compressed and don’t lean up to cheat weight. ~120s rest

SETS: 3

REPS: 10es

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

Floor Seated Row

Note: Keep chest in contact with bench and ribs compressed. ~120s rest

SETS: 3

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

4A

B-stance DB RDL

Note: Use back leg for balance but maintain 90% of weight in front foot. Hold weight opposite arm.

SETS: 3

REPS: 12es

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

4B

DB Incline Bench Curl (45-Deg)

Note: Keep elbows in same position and curl up (don’t let elbows come up) ~120s rest

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

5A

Bent Knee Calf Raise

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

SETS: 4

REPS: 6es

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

Push Up (Plus)

Note: Fully protract shoulder blades at top of the movement. As many reps as you can do. ~90s rest

SETS: 3

REPS: RPE

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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