STRENGTH & AESTHETICS
Sculpt Your Body & Maximize Your Strength!
THIS PROGRAM IS FOR YOU IF YOU WANT TO:
✔️ Build Muscle
✔️ Get Way Stronger
✔️ Improve Overall Body Composition
✔️ Keep Training Motivation & Morale High
✔️ Feel BETTER THAN EVER, Inside & Outside the Gym!
“S&A” is a full body training program that cycles progressions of the primary strength lifts, and features additional accessory lifts targeting specific muscle groups.
Follow this program on its own, or to supplement our Peak program, for extra focus on strength, muscle development and definition.
NEW CYCLE STARTS MONDAY, MARCH 20TH!
New Cycle Details:
✔ 4-Weeks Long
✔ 5 Working Days /Week (modifications for 3 or 4 days)
✔ ~60min Sessions
✔ Coaches Always Available to Help
✔ Community & Support!
Why Are We Offering This BRAND NEW Program at Flagship?
We wanted to offer our members something new to either pair with Peak classes, or do on its own, because sometimes we need to switch things up to reignite our passion for training and we understand everyone has unique goals!
Strength & Aesthetics is a highly effective full body training program - meaning you will be doing one movement for each body part, every day. We love this style because, scientifically, full body training splits are proven to produce MORE muscle & strength development than traditional ‘bro‘ splits. It allows you to have more intensity in each workout, train each body part more frequently, while getting LESS SORE. That’s a win-win-win in our books!
How does it work in class?
This program can be followed either during Open Gym or during group Peak class times. If followed during Peak, this will allow athletes to sign in and warm up with regular class and then focus on JUST strength training + accessory work. Your coach will be there to answer questions but they are not specifically leading these S&A workouts. Movement instruction videos are included with the program.
Can I participate in regular class AND do S&A in the same session?
ABSOLUTELY. Athletes use the new S&A programming to enhance the regular PEAK program by for example joining class for part 1 and then moving to S&A for the rest of class.
Can I follow JUST S&A during regular class?
YES. You will still sign in and warm up with regular class. After warm up you start working through the S&A program of the day!
Does this include Olympic Weightlifting or other advanced movements?
No, this program never includes any olympic weightlifting movements. This class is friendly to ALL fitness levels. If modifications are needed, they can absolutely be made with the help of our coaches to ensure you maximize the effectiveness of the program while avoiding injury.
Monday
4x10
*Rest 90 seconds between sets.
3x12
*Rest 90 seconds between reps.
SUPERSET WITH CROSS-BODY CURLS BELOW
15-20 Banded Tricep Overhead Extensions
into
12 DB cross body curls
*Rest 90 seconds after completing both movements. 3 total sets of EACH
*Consider doubling up the band if you have strong triceps!
*Input the band you uses and the total amount of reps you got over the 3 sets!
3x12 (each arm)
3x15 (Each leg)
*Rest 90 seconds between sets
*Use a light band for this and really focus on a good squeeze.
*Take 3 seconds to lower each rep.
:30 of max reps :30 Rest x5 sets
*Perform as many reps as possible in 30 seconds and then rest 30 seconds for 5 total rounds.
*Your score is the total amount of reps you completed over the 5 sets.
Tuesday
3x10
*Rest 30 seconds between legs!
*Rest 2:00 between sets
*Use the same weight as last week!
3x10 (Each arm)
*Rest 90 seconds between sets.
3x12
*Rest 90 seconds between sets.
3x15
*Rest 90 seconds between reps
3x15
*Rest 90 seconds between sets.
3x10
Rest 90 seconds between sets.
1:00 of Max Reps : 1:00 Rest x3 sets
*Take 3 seconds to lower each rep.
Wednesday
3x6
*Rest 2:00 between sets.
*One full rep = Bar starting on the shoulders, pressing to the eyes, back down to shoulders, and then all the way above the head. Watch the video for a better reference!
*These will be sneaky hard so don't over estimate how much weight you can use.
3x12
*Rest 2:00 between sets.
3x10
*Rest 2:00 between sets.
*Take 3 seconds to lower each rep.
*Think of this movement as more of a "Squatting style" deadlfit. Lots of knee bend and keep your chest very upright.
3x Max Reps
*Rest 90 seconds between sets.
*If you can't perform more than 5 reps at a time, use a band.
*Use a grip that is slightly wider than your normal grip for pull-ups.
2-3 sets
*Rest 90 seconds between sets.
3x12 (Each arm)
*Rest 90 seconds between sets.
20 reps (10/side)
rest 30 seconds
16 reps (8/side)
rest 20 seconds
12 reps (6/side)
rest 10 seconds
8 reps (4/side)
*Use the same weight for all the reps.
*Control this movement, the slower you go , the more it hurts, the more it works!
Thursday
Friday
3x10(Each leg)
*Rest 30 seconds between legs.
*Rest 90 seconds between sets.
*Use the same weight as last week.
*The split stance RDL is performed with a staggered stance, meaning one foot in front of the other. The front foot should have a slight knee bend and the back leg should be relatively straight. The front leg is the one being target for muscle growth.
3x8-12
*Rest 90 seconds between sets.
*On the final set, once you finish your set, take off the weight and immediately go into a max set of bodyweight reps!
*If you can't perform this movement with load, use your body weight, if you can't perform 5 reps with just your body weight, use a band.
*If you don't have a dip bar, use rings.
3x10 (each arm)
*Rest 90 seconds between sets.
3x12
*Rest 90 seconds between sets.
*This movement is very similar to a skull cruhser but rather than lowering to the forehead you lower towards your chin.
3x12 (each arm)
*Rest 90 seconds between sets.
3x15
*Rest 90 seconds between sets.
*Even if you have access to cables, I would highly suggest performing this movement, its sick. If you don't have rings you can use a TRX or you can perform banded face pulls.
Set 1: 21 reps
Set 2 : 15 reps
Set 3: 9 Reps
*Increase the weight as the reps decrease.
*Rest 1:00 between sets.
*Pause at the top and bottom of each rep for one second.
*Score your set of 9 reps.
Saturday
This session is going to leave you with a pump that you never thought was imaginable. FST-7, also known as fascia stretch training, is a training principle created by Hany Rambod, that is designed to provide intense muscle pumps and size. For todays workout you will be completing 5 sets to failure with a quick 45 second rest between sets. Each movement has a designated amount of reps that I want you to be able to hit before reaching failure. Your score is the total amount of reps completed over the 5 sets. Make sure to record this score as we will be using the same a movements over the next 3 weeks!
6x Max Reps
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 10-15 reps each set.
*Squeeze your glutes at the top of each rep for 1 second.
*Your score is your total reps over the 5 sets.
6x Max Reps
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 10-15 reps each set.
*Squeeze your traps at the top of each rep for one seconds before lowering the DBs down.
6x Max Reps
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 10-15 reps each set.
6x Max Reps
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 8-12reps each set.
6x Max Reps
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 8-12reps each set.
1:00 of max repetitions
x6
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 15-20reps each set.
Sunday
3x10
*Rest 2:00 between each set.
*Perform all 3 sets at the same weight as last week but now we're going to perform 10 reps instead of 8.