Block Five 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 One encompasses weeks 1 & 2 of your TFGG Training.
Block Five Grow Coaching
Legs & Glutes
Movement Prep
Lunge w/ Reach
Monk Stretch
Downward Dog
Bodyweight Squats
Barbell Only Squats
Bodyweight Hip Thrusts
Train
Back Squat: 5 sets x 8 reps (60 seconds rest b/w sets)
Barbell Hip Thrust: 3 sets x 21’s (7 bottom, 7 top, 7 full)
(60 seconds rest b/w sets)
Superset no. 1
Complete 3 sets PAIRED / rest 45 seconds between each set
A. Split Squat 21’s (7 top half / 7 bottom half / 7 full reps)
B. Single-leg Hamstring Curl x 15/leg
Single-leg Hip Thrusts x 30/leg
Pull Day
Movement Prep
Chest Opener
Band Raises
Band Pull Aparts
Lunge w/ Reach
Walkout to Push-up
Front to Back Bearcrawl
Train
Unassisted Pull-ups: 4 x max reps
60 seconds rest b/w sets
Inverse Row: 4 sets x 10 reps
60 seconds rest b/w sets
Iso Pull-up Hold x 3 sets
60 seconds rest b/w sets
Superset no. 1
Complete 3 sets / rest 45 seconds between each set
A. KB Upright Row x 12
B. Bent Over Row w/ Iso Hold x 6/6/6
Superset no. 2
Complete 3 sets / rest 45 seconds between each set
A. Paused KB Upright Row x 10
B. Tilted Plank x 90 seconds
1 Mile Run
Test your new PR time!
Glute Day
Movement Prep
Downward Dog
Lunge w/ Reach
Monk Stretch
Banded Lateral Taps
Train
Sumo Deadlift: 4 sets x 10 reps
60 seconds rest b/w sets
Banded Wide Stance Hip Thrust w/ Pulse: 4 sets x 25 reps
60 seconds rest b/w sets
Superset no. 1
Complete 3 sets / no rest between sets
A. Double Banded Lateral Walk x 20/direction
B. Elevated Split Squat w/ Pulse x 15/leg
Superset no. 2
Complete 3 sets PAIRED / no rest between sets
A. Heavy Donkey Kick w/ Pulse x 20/leg
B. Stability Bridges x 20/leg
Push Day
Movement Prep
Chest Opener
Band Pull Aparts
Walkout to Push-up
Train
Barbell Overhead Press: 4 sets x 10 reps
Circuit no. 1
Complete 1 set
A. 45 lb Plate Push-ups: 4 sets x 6 reps
B. 25 lb Plate Push-ups: 3 sets x 10 reps
C. Push-ups: 3 sets x 25 reps
D. Modified Push-ups: 1 set x 40 reps
Superset no. 1
Complete 3 sets / rest 45 seconds between each set. Don’t put down DB’s between each exercise.
A. X Hold x 30 seconds
C. Lateral Raise x 12
Superset no. 2
Complete 3 sets / rest 45 seconds between each set
A. Overhead Tricep Extension x 20
B. Weighted Russian Twist x 2 minutes
Sprints
30 seconds max effort / 30 seconds rest x 10
Conditioning
Movement Prep
Monk Stretch
Squat Reach Sequence
Downward Dog
Plank
Circuit no. 1
Complete 3 sets / rest 45 seconds between each set
A. Banded Goblet Squat: 21’s (7 top half, 7 bottom half, 7 full reps)
C. KB Swings x 30
B. Single-leg Stability Bridges x 15/leg
D. Staggered RDLs x 12/side
Circuit no. 2
Complete 3 sets / rest 45 seconds between each set
A. Pull-ups x 10
B. Tuck Jump Burpees x 15
C. Stability Ball Knee Tuck to Toe Tap x 8
D. Scissor x 60 seconds