Hitting The Gym: Core Lifting Program

hitting-the-gym-core-lifting-programI am currently wrapping up Body Beast and will be starting Focus T25 on July 8th.  With the program being only 5 days a week and 25 minutes a day, I plan to do some supplemental workouts!  I am ready to change it up… and am starting with hitting the gym to do some old school lifting.  I have developed a core lifting program that I will do 2 days a week to go along with all the cardio and body weight resistance I am doing in Focus T25.

I have the urge to hit the Olympic barbell and lift heavy after doing so much work with the dumbbells and EZ bar.  I was looking for a simple but effective split set workouts… one day being a chest and back split, the other being a legs and shoulders split.  I am going to start out with sets of 8 to get used to the weight and then will be dropping to 6 and eventually 4 reps per set in later weeks… once I get used to the lift and the weight.  I will be doing these lifts as a hypertrophy program to start with.  This means 4-5 seconds on the negative of each rep, only a 30 second rest between sets, and 3 minutes between lifts.

We will be lifting BIG.  This excites me.

So here are the two workouts that I based around the Savage 4X4 lifts.

Core Lifting Program: Chest & Back

Benchpress: 4 sets
Deadlift: 4 sets
Incline Benchpress: 4 sets
Good Mornings: 4 sets
T-Bar Rows: 4 sets
Skullcrusher: 4 sets
Reverse Grip Barbell Rows: 4 sets

Core Lifting Program: Legs & Shoulders

Squats
Seating Overhead Barbell Press: 4 sets
Romanian Deadlifts: 4 sets
Arnold Press: 4 sets
Front Squats: 4 sets
Barbell Curls: 4 sets
Standing Calf Raises: 4 sets

Hitting The Gym: Core Lifting Program

Simple, but it looks challenging and hopefully effective.  I plan on doing this for two months or so before diving into another round of Body Beast.  I think that if I can do some different lifts, I can increase my strength in the Body Beast workouts.  And mixed with the Focus T25 program, it should be a good mix of fun stuff… enough to keep me engaged for the rest of the summer.

After all, I got to 1000+ workouts by MIXING IT UP and not doing the same thing all the time.  I’m a Beachbody Coach and absolultely LOVE Beachbody programs… but this will only help me get more out of the programs in the future (or at least until Body Beast 2, haha).

I will post some of the workouts  and how they go.  I expect to be weak at first on most of these lifts as they are different from what I am used to… and it takes time and practice to master the movement.

Either way, I can’t wait!  See you in the gym.  :)

Ryan GillespieRyan Gillespie
P90X Certified Trainer / Diamond Beachbody Coach

I currently live in sunny San Diego California and work with people around the country and Internationally on their health and fitness goals. Join my Free Beachbody Team, follow me on Facebook, or friend me on Facebook to join my Free Accountability and Support group. Start today!

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4 Responses to “Hitting The Gym: Core Lifting Program”

  1. I’ve been thinking about setting up the weight bench and starting to lift again too. I did Stronglifts early last year and had good results – It’d be interesting to see if I’ve improved in the big three through the P90X work.

    • I’ll put money down right now that you have. All those ab rippers have to be good for something. So what is the Stronglift schedule?

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