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Posted 21 September 2014 by Alex Stuart

Hardcore Training Part 3:


5 week progressive program

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Hardcore Training - Part 1: 10-12-15-18-20 BLITZ

The 10-12-15-18-20 BLITZ training style is designed to be a 5 week progressive program, though as you will see when you read further this program can be used for single workouts too for those that choose.

As with my other 2 articles (Part 1, Part 2) the name of this training style will give you a hint of what is to come. Though where the other workouts were based on a rep scheme the 10-12-15-18-20 BLITZ training style is based on TIME. Each workout will be finished in a certain time frame.

The key to the success of the 10-12-15-18-20 BLITZ is focused intensity throughout the duration of your workout. When your time is up you are done and can rest. There is absolutely NO RESTING during the workout.

Here is the layout of 10-12-15-18-20 BLITZ

Each week you will work out 5 days a week with 2 rest days. Your 2 rest days can not be 2 successive days in a row.

During week 1 your workouts will last 10 minutes in total while using 3 different exercises.

During week 2 your workouts will last 12 minutes in total while using 3 different exercises.

During week 3 your workouts will last 15 minutes in total while using 4 different exercises.

During week 4 your workouts will last 18 minutes in total while using 4 different exercises.

During week 5 your workouts will last 20 minutes in total while using 5 different exercises.

Before each workout you will have a predetermined amount of reps that need to be completed for each exercise before moving on to the next exercise. Once you have finished all the exercises in the circuit, this is considered 1 round and you immediately start back with the first exercises, no rest is taken. Remember this is a Blitz, all out until the time is up. Keep track of how many rounds you complete, this will be critical to figure out your progress…Also when the timer goes off and the workout is over keep track of when in the circuit you finished as many times improvement from workout to the next, can come down to as little as one rep

With 10-12-15-18-20 BLITZ I do like to give you some freedom when it comes to picking exercises and rep scheme.

Though I would like to give some pointers I have found to help make the workouts most effective through trial and error. In regard to rep scheme stick with 12-20 on most of your exercises, something like bodyweight squats or jump rope might require you to use a higher rep range but most other exercises are best kept at the 12-20 rep range. When picking exercises strive to pick compound movements and always include at least 1 upper body dominate (example - Standing Dumbbell Shoulder Presses) and 1 lower dominate (Dumbbell Squats)

Here is an example of the 5 week program:

Workout days will be:

Monday, Tuesday, Wednesday, Friday and Saturday

Days off will be:

Thursday and Sunday

Week 1: 10 Minute Workouts

  • Monday:
    20 Jumping High Knees, 20 Pushups, 20 Crunches.
     
  • Tuesday:
    50 Jumping Jacks, 15 Dumbbell Squats, 12 Standing Dumbbell Presses.
     
  • Wednesday:
    20 Burpess, 40 Jump Lunges, 15 Dumbbell Rows.
     
  • Friday:
    12 Thrusters, 15 Pushups, 50 Jump Rope.
     
  • Saturday:
    50 Mountain climbers, 15 Pendley Rows, 14 one arm Dumbbell or Kettlebell snatches

Week 2: 12 Minute Workouts

  • Repeat workout Week 1 exercises and Rep Scheme.

Week 3: 15 Minute Workouts

  • Monday:
    20 Jumping High Knees, 20 Pushups, 20 Crunches, 20 Pushups.
     
  • Tuesday:
    50 Jumping Jacks, 15 Dumbbell Squats, 12 Standing Dumbbell Presses, 20 Alternate Dumbbell Lunges.
     
  • Wednesday:
    20 Burpess, 40 Jump Lunges, 15 Dumbbell Rows, 20 Lying Leg Raises.
     
  • Friday:
    12 Thrusters, 15 Pushups, 50 Jump Rope 20 Crunches.
     
  • Saturday:
    50 Mountain climbers, 15 Pendley Rows, 14 one arm Dumbbell or Kettlebell snatches 15 V-up Crunches.

Week 4: 18 Minute Workouts

  • Repeat workout Week 3 exercises and Rep Scheme.

Week 5: 20 Minute Workout.

  • Monday:
    20 Jumping High Knees 20 Pushups 20 Crunches 20 Pushups 15 Dumbbell Front Squats.
     
  • Tuesday:
    50 Jumping Jacks, 15 Dumbbell Squats, 12 Standing Dumbbell Presses, 20 Alternating Dumbbell Lunges, 20 Dumbbell Snatches.
     
  • Wednesday:
    20 Burpess, 40 Jump Lunges, 15 Dumbbell Rows, 20 Lying Leg Raises, 15 Thrusters.
     
  • Friday:
    12 Thrusters, 15 Pushups, 50 Jump Rope, 20 Crunches, 50 Mountain Climbers.
     
  • Saturday:
    50 Mountain climbers, 15 Pendley Rows, 14 one arm Dumbbell or Kettlebell snatches,
    15 V-up Crunches 8 (each arm) Alternating Dumbbell Press

There you have it a very intense 5 weeks of progressive training to really help you bring your fitness to the next level. After week 5 you can do 1 of 2 things. Re-Start the cycle or rotate in a couple workouts scheme from the other articles in this series. If you opt to re-start the cycle you will need to restructure the exercise to find which of the exercise were most demanding and use more of those in the program this way you continue to progress or make sure if you pick the same exercise you beat your rep count from last time. I hope you enjoyed all the workouts I put together in this series.

Hardcore training - Introduction

Hardcore training - Part 1

Hardcore training - Part 2

Written By: Alex Stuart

If you have any questions about this article and or anything else related about diet, exercise or supplementation please send your questions to AlexBigStew@gmail.com and I will help you out.

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