Joe DeFranco - Goliath Workout - Weeks 1-3

45sec.3 = 94. Week 3 = 4 x 30sec. Rest 30 . 3B. 3x10.WEEKS 1-3 MONDAY . etc. Cluster Barbell Bench Press Week 1 = 85% of 1RM x 10 total reps. b/t reps 2. Plate Iso-Hold Rows (Overcoming isometrics) Week 1 = 3 x 20sec.com. b/t reps Week 3 = 85% of 1RM x 15 total reps. and 3C” back-to-back without resting. Incline Rear Delt Flyes (arms straight. Incline Dumbell Bench Press (*30% of Cluster Barbell Bench Press weight) Week 1 = 30 total reps Week 2 = 35 total reps Week 3 = 40 total reps *Example: If you performed your Barbell Bench Press Cluster reps with 315lbs. Cable Triceps Pushdowns Week 1 = 3 x 12 reps Week 2 = 3 x 15 reps Week 3 = 4 x 15 reps *Perform “3A. 3B. Once all 3 exercises are complete. 3A. pinkies up) Week 1 = 3 x 12 reps Week 2 = 3 x 15 reps Week 3 = 4 x 15 reps 3C. you will perform your Incline DB Benches with 95lb dumbbells because 315 x . rest 2 minutes before performing your next tri-set. Copyright © 2014 DeFrancoInsider.5.) as long as you complete the required # of reps. **You can choose any set/rep scheme you like (2x15. Rest 30sec. . Rest 30sec. Week 2 = 3 x 30sec.UPPER BODY WORKOUT #1 1. b/t reps Week 2 = 85% of 1RM x 12 total reps. All rights reserved. b/t reps Week 2 = 85% of 1RM x 12 total reps. b/t reps Week 3 = 85% of 1RM x 15 total reps.75 = 273. Barbell Free Squats or Barbell Box Squats (*75% of your Cluster Deadlift weight) Week 1 = 25 total reps Week 2 = 30 total reps Week 3 = 35 total reps *Example: If you performed your Deadlift cluster reps with 365lbs. 3A. as long as you complete the required # of reps. Rest 30sec. Once you complete both exercises. . Side Plank/RKC Plank Combo: 3 sets Week 1 = 3 x 10sec hold each position Week 2 = 3 x 12sec hold each position Week 3 = 3 x 15sec hold each position *Perform “3A & 3B” back-to-back without resting. you will perform your Barbell Squats with 275lbs because 365 x .WEDNESDAY .com.8.6. Cluster Deadlifts Week 1 = 85% of 1RM x 10 total reps. b/t reps 2. Rest 30sec.3 sets (8. etc. Bridged Leg Curls w/ “furniture sliders”: 3 sets Week 1 = 3 x 10 Week 2 = 3 x 12 Week 3 = 3 x 8-12 (place a 45lb weight plate over furniture sliders) 3B.6) or 2 higher rep sets (13. rest 1-2 minutes before performing the next superset.75.LOWER BODY WORKOUT 1. **You can choose any set/rep scheme you like .6. 12). Copyright © 2014 DeFrancoInsider. Rest 30 . All rights reserved.45sec.7) or 4 sets (7. Choose whatever you prefer. Standing EZ Bar Curls Week 1 = 3 x 10 reps Week 2 = 3 x 12 reps Week 3 = 4 x 12 reps *Perform “3A. Rest 30 . “Pec Poppin Squeeze Push-ups” Week 1 = 3 x 4 reps (5sec.75 (245 x . b/t reps Week 2 = 85% of 1RM x 12 total reps. . b/t reps Week 3 = 85% of 1RM x 15 total reps. b/t reps 2. Seated Dead-stop Lateral Raises Week 1 = 3 x 10 reps Week 2 = 3 x 12 reps Week 3 = 4 x 12 reps 3C. squeeze each rep) 3B. This would give him a good estimate for the weight to use on Lat Pulldowns. rest 2 minutes before performing your next tri-set.com. Cluster Chin-ups . Rest 30sec. these are just estimates…all cable/pulley machines are different.75).UPPER BODY WORKOUT #2 1. squeeze each rep) Week 3 = 4 x 5 reps (5sec. Lat Pulldown .FRIDAY .45sec.neutral grip (start from dead hang) Week 1 = 85% of 1RM x 10 total reps. and 3C” back-to-back without resting.65 = 159. 3A.) Use your best judgment.75 = 183. Please remember. he’d perform his 30 total reps with approximately 160 to 185 pounds on the Lat Pulldown machine. he would take his total weight (245lbs) and multiply it by . All rights reserved. Once all 3 exercises are complete. Copyright © 2014 DeFrancoInsider. (In this example.overhand grip (*65-75% of your total Chin-up weight) Week 1 = 30 total reps Week 2 = 35 total reps Week 3 = 40 total reps *Example: If a 200lb man performed his Cluster Chin-up reps with a 45lb plate around his waist. Rest 30sec. 3B. squeeze each rep) Week 2 = 3 x 5 reps (5sec.25) and .65 (245 x . we highly recommend you make it a sled dragging workout or a bodyweight/calisthenics-type of workout. here are a few other options: a. d.PROGRAM NOTES:  Make sure you warm up properly before each workout. This is because deadlifting and squatting in the same workout (like you’ll be doing on your main Lower Body day) is very taxing on your system. etc. If you can’t perform a single chin-up. you can add it on Saturday (if you’re training on Monday. Thurs. Perform less sets (we recommend a minimum of 5 sets) and work your way up each week. (Things like steady-state cardio. Thursday and Saturday).com. you won’t be performing “cluster” reps. Sat). Regardless of when you add the second Lower Body workout. If you prefer. Copyright © 2014 DeFrancoInsider. you would just be performing 5 to 10 sets of 1-rep chin-ups. b.)  If you prefer a 4-day split and you’d like to add a second Lower Body workout. perform “flexed arm hang” cluster sets.  If you cannot perform a minimum of 10 “cluster rep” bodyweight chin-ups. If you can’t perform multiple sets of 3-5 second eccentric chins. Take up to a minute rest between each rep/set. (In other words. Take more rest. but don’t do anything that will take away from the 3 main “GOLIATH” workouts. You can do other things on your “off” days. All 3 workouts are CNS intensive so we prefer you perform them on non-consecutive days (Mon. so your second Lower Body day should be a more “recovery friendly” day. Rest 30-60sec then repeat for 5-10 sets. Rest 30-60 seconds then repeat for 5-10 sets. Wed.or if you’re really pressed for time – you can use one of the “abbreviated” warm-ups we recently posted on youtube: 5 minute Upper Body warm-up Quick Lower Body warm-up: Top 3 Kettlebell Stretches  “GOLIATH” consists of 3 main workouts. For example: Jump up so your chin clears the bar and then lower yourself under control in 3-5 seconds. are all fine activities to do on “off” days. All rights reserved. c. extra mobility/foam rolling. perform cluster eccentrics. Wednesday and Friday) or Sunday (if you’re training on Tuesday. You can choose from any of the warm-ups shown in our previous CPPS Monthly workouts . For example: Jump up so your chin clears the bar and then hold yourself in that position for 5-10 seconds. light sled dragging. you can switch to a Monday/Tuesday/Thursday/Friday split. Fri or Tues. .