Block Four Grow Program
Due to Grow being an advanced program that requires meticulous tracking of each workout, you are going to follow along your Tracking Sheet during your workouts instead of a PDF.
You will be able to find all the coaching videos you need below!
Block Four encompasses weeks 7 & 8 of your TFGG Training.
Block Four Grow Coaching
Legs & Glutes
Movement Prep
Lunge w/ Reach
Monk Stretch
Downward Dog
Bodyweight Squats
Barbell Only Squats
Bodyweight Hip Thrusts
Train
Banded Pause Back Squats: 6 sets of 6 reps (60 seconds rest b/w sets)
Tempo Hip Thrusts: 4 sets of 12 reps (60 seconds rest b/w sets)
Superset no. 1
Complete 3 sets PAIRED / rest 45 seconds between each set
A. Split Squats x 12/leg
B. Split Squat Jumps x 25/leg
High Rep Finisher
Complete 1 set
Banded Weighted Jump Squats x 50
Staggered RDLs x 25/leg
Pull Day
Movement Prep
Chest Opener
Band Raises
Band Pull Aparts
Lunge w/ Reach
Walkout to Push-up
Front to Back Bearcrawl
Train
Pull-ups + Iso Pull-up Hold: 4 sets x (5 Pull-ups + 30 second Iso Pull-up Hold)
60 seconds rest b/w sets
Barbell Bent Over Row 12 reps x 3 sets (60 seconds rest b/w each)
Deficit Pull-ups: 8 reps x 2 sets
45 seconds rest b/w each set
Superset no. 1
Complete 3 sets / rest 45 seconds between each set
A. Wide- Grip Lat Pull-Down x 10
B. Narrow-Grip Lat Pull-Down x 10
Superset no. 2
Complete 3 sets / rest 45 seconds between each set
Stability Ball Plank x 2 minutes
Reverse Fly x 20
Glute Day
Movement Prep
Downward Dog
Monk Stretch
Lunge w/ Reach
Banded Bodyweight Thrusts
Train
Sumo Deadlifts: 4 sets of 12 reps (60 seconds b/w sets)
Double Banded Lateral Walk: 3 sets of 20 steps/direction (30 seconds rest b/w sets)
Banded Wide Stance Tempo Hip Thrusts: 4 sets of 12 reps (60 seconds rest b/w sets)
Superset no. 1
Complete 3 sets PAIRED / rest 45 seconds between each set
A. Elevated Split Squats w/ Pulse x 12/leg
B. Stability Glute Bridges x 15/leg
Push Day
Movement Prep
Chest Opener
Band Pull Aparts
Walkout to Push-up
Superset no. 1
Complete 5 sets / rest 45 seconds between each set
A. Barbell Overhead Press x 6
B. Banded OHP x 30 seconds
Circuit no. 1
Complete 3 sets / rest 60 seconds between each set
A. DB Bench Press x 8
C. Weighted Plank x 60 seconds
B. 90’ Push-up Hold x 30 seconds
Giant Circuit
Complete 3 sets / rest 60 seconds between each set
A. X Hold x 30 seconds
C. Lateral Raise x 12
E. V Sit w/ Press x 20
B. Front Raise Hold x 30 seconds
D. Front Raises x 12
Conditioning
Movement Prep
Monk Stretch
Squat Reach Sequence
Downward Dog
Plank
Circuit no. 1
Complete 3 sets / rest 45 seconds between each set
A. Add a Pulse Goblet Squats x 8
B. SS Hold w/ SA Row x 12/arm
C. Lunge w/ Press x 12/leg
D. Weighted Donkey Kicks x 20/leg
Circuit no. 2
Complete 3 sets / rest605 seconds between each set
A. Deficit Pull-ups x 8
C. Russian Torture x 12
D. Stability Toe Taps x 60 seconds