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Advanced Program
Resilience Advanced Program The Advanced program is meant for: - those who have a significant amount of experience with weight lifting -Those who want to drastically increase muscle mass The Advanced program has: -Five lifting days -Mix of days to ensure as much muscle activation per week as Possible. -multiple core days a week to help strengthen core for heavy lifts -two rest days -Core superset is four sets meant to be done with all exercises performed back to back with minimal rest between sets -Cardio to be done as desired if attempting to hit specific fat loss or endurance goals. -just make sure you’re eating enough to build that muscle! For picture or video demonstrations of each exercise, please visit the Bodyspace version of this program. www.myresiliencefit.com Disclaimer: Resilience Fitness and Nutrition and its owners and employees are not responsible for any injury, harm, or loss whatsoever and of any kind or nature, that may occur while participating in our health and fitness programs and routines, or while using any product or services that we endorse. All documents included or exchanged between Resilience Fitness and Nutrition and the Client belong to Resilience Fitness and Nutrition and not to be copied, sold, or redistributed without consent of the owners of Resilience Fitness and Nutrition. For our full disclaimer, see the "About Resilience" page. Resilience Intermediate Program Week 1 Glute Quads Core Barbell full squat 4 sets of 8 reps Shoulders ChesT Triceps Hamstring calves Shoulders chest core Good mornings Cable chest press 3 sets of 15 reps stiff legged barbell deadlift 4 sets of 10 reps medium grip barbell bench press Cable preacher curl floor glute ham raise cable crossover Back Biceps Core medium grip barbell curl 3 sets of 15 reps Barbell bench press 4 sets of 10 reps 4 sets of 8 reps 4 sets of 8 reps leg press 4 sets of 8 reps alternating floor press 4 sets of 10 reps Barbell lunge medium grip barbell 3 sets of 20 reps incline press rope cable hammer curls per leg 4 sets of 8 reps 3 sets of 15 reps Barbell glute bridge barbell shoulder press Alternating renegade row 4 sets of 8 reps Abductor Adductor superset 3 sets of 15 reps of each Goblet Squats 4 sets of 8 reps 3 sets of 15 reps Incline barbell shoulder raise lying cambered barbell row 4 sets of 8 reps 3 sets of 15 reps 3 sets of 15 reps 3 sets of 15 reps Roman chair EZBar skullcrusher 3 sets to failure 4 sets of 10 reps 4 sets of 10 reps cable pull throughs barbell rear delt row lying leg curls Bent over low cable side raise 4 sets of 10 reps 4 sets of 10 reps 3 sets of 15 reps rack pulls Tricep pushdown 4 sets of 8 reps 4 sets of 8 reps 4 sets of 8 reps calf raises 3 sets of 15 reps barbell seated calf raise 3 sets of 15 reps 3 sets of 15 reps Core superset russian twists (20 reps) jack-knife sit up (2o reps) plank (to failure Core superset Plank (to failure) barbell side bend (2o reps per side) leg pull in (20 reps) www.myresiliencefit.com Core superset Plank (to failure) air bikes (20 reps per side) Barbell side bend (20 reps per side) jack-knife sit up (20 reps) Resilience Advanced Program Week 2 Back Biceps Core Glutes Quads Barbell full Bent over squat barbell row 4 sets of 8 reps 4 sets of 10 reps Chest Shoulders Core Glutes Legs calves Medium grip barbell bench pres Dumbbell Split Squats PLYO Core Burpee 4 sets of 10 reps 4 sets of 1 minute sets Glute ham Raise Mountain climbers 4 sets of 8 reps Rack pulls 4 sets of 8 reps barbell deadlift 4 sets of 8 reps medium grip barbell incline bench press 4 sets of 10 reps 4 sets of 1 minute sets 4 sets of 8 reps Barbell curl bench jump 4 sets of 8 reps 4 sets to failure Bent arm barbell pullover Barbell step ups arnold dumbbell press Dumbbell overhead squat 4 sets of 10 reps Plank 4 sets of 1 minute sets 4 sets of 8 reps Preacher curls 4 sets of 8 reps Frankenstein squat 4 sets of 8 reps 4 sets of 10 reps Dumbbell Tricep kickback 3 sets of 15 reps of each Incline barbell tricep ext 3 sets of 15 reps Roman chair Lateral band Anti-gravity press walk 4 sets of 20 reps per leg donkey kick 4 sets of 8 reps 4 sets of 10 reps Cable kickbacks 4 sets of 10 reps each barbell Deadlift 4 sets of 8 reps Deadbugs (20 reps) Cable russian twists (2o reps) Bosu ball cable crunch & Side bend (20 reps) Frog sit ups 3 sets of 15 reps 4 sets of 10 reps Barbell Barbell front raise glute bridge 4 sets of 10 reps to band pull aparts Core superset 3 sets of 15 reps 4 sets of 10 reps 3 sets to failure Core superset Hanging leg raises Calf Press 3 sets of 20 reps Barbell side bend (20 reps per side) legs on ball crunch (2o reps) Decline revese www.myresiliencefit.com crunch (20 reps) Side jack-knife 3 sets of 15 reps Janda sit up 3 sets of 15 reps Resilience Advanced Program Week 3 Chest Shoulders Core Back Biceps Triceps Around the worlds Concentration curls 4 sets of 8 reps Quads Hams 4 sets of 8 reps ShoulderS Back Glutes Calves Core Barbell full Close-grip Donkey kicks squat lat pulldown 4 sets of 8 reps 4 sets of 8 reps to band pull 4 sets of 10 reps each Medium grip barbell bench press 4 sets of 8 reps Romanian deadlift Reverse barbell preacher curls 4 sets of 8 reps Dumbbell one Barbell arm upright glute bridge 4 sets of 8 reps row 4 sets of 10 reps 4 sets of 8 reps alternating lying high hang clean bench 4 sets of 8 reps 4 sets of 8 reps barbell curl Barbell front raise face pulls 4 sets of 10 reps Band hip extension 4 sets of 10 reps 4 sets of 8 reps Dumbbell flys Incline bench 4 sets of 8 reps pulls barbell shoulder press 4 sets of 8 reps 4 sets of 8 reps 4 sets of 8 reps lying cambered barbell row Kettlebell pistol squat 4 sets of 8 reps 3 sets to failure Pull ups 4 sets of 10 reps EZBar Skullcrusher 3 sets of 15 reps 4 sets of 10 reps Pendlay rown 4 sets of 10 reps Barbell seated calf raise 4 sets of 10 reps knee tuck jump Rack pulls 4 sets of 10 reps 4 sets of 1 minute sets Lateral band walk 4 sets of 10 reps Box Jumps 4 sets of 1 minute sets Core superset Core superset Ab roller (20R) Barbell side bends (2o reps per side) Flat bench leg raise (20 reps) Hanging pike (20R) Janda situpt (20R) Rocking standing calf raise 4 sets of 10 reps 4 sets of 8 reps Dumbbell Decline ezbar lying rear triceps ext lateral raise 3 sets of 15 reps Roman chair jefferson squats www.myresiliencefit.com Ab roller (15 reps) Janda situp (15 reps) Medicine ball rotational throw (15 reps per side) Resilience Advanced Program Week 4 Quads Hams Shoulders back core Barbell squats Turkish get up 4 sets of 8 reps 4 sets of 10 reps Chest Biceps Triceps Glutes Calves Wide grip Donkey kicks 4 sets of 10 reps barbell per leg bench press Plyo Bench Jump 4 sets of 1 minute sets 4 sets of 8 reps Front barbell squats 4 sets of 8 reps Decline underhand cable pull- Dumbbell flys down to as- 4 sets of 8 reps sisted pull up 4 sets of 10 & 8 reps hang clean Bradford/ Incline cable flys to bodyrocky press 4 sets of 8 reps weight squat 4 sets of 8 reps 4 sets of 8/10 reps Cone Hops 4 sets of 1 minute sets Curtsy lunge 4 sets of 8 reps sumo deadlift 4 sets of 10 reps Band Hip thrust 4 sets of 10 reps Kneeling jump squat 4 sets of 8 reps Box jumps 4 sets of 1 minute sets Mountain climbers 4 sets of 1 minute sets Tricep pushdowns 4 sets of 8 reps 4 sets of 8 reps Single leg Jump squats glute bridge 4 sets of 1 minute seated one arm cable row cable rope overhead tricep ext Calf press on Alternating leg Split leg press jumps machine 4 sets of 1 minute Cable rear delt fly 4 sets of 8 reps 4 sets of 8 reps close grip front lat pulldown Bench dips 4 sets of 8 reps Core superset 4 sets of 1o reps 4 sets of 10 reps per leg 3 sets of 15 reps sets reps Lateral band Supine two arm overwalk 4 sets of 15 reps head throw Bottoms up (20 reps) kneeling cable oblique crunch (20 reps per side) Medicine ball cable reversewww.myresiliencefit.com crunch (20 reps) per leg 4 sets of 1 minute reps Core superset Ab roller (15 reps) Janda situp (15 reps) Medicine ball rotational throw (15 reps per side)
