Before starting the program be sure to go over and watch each video to ensure you understand how to execute each exercise properly and understand the proper progressions for each drill.
Intro to program
Considerations for progression long term in terms of execution and sets and reps
Equipment that is NOT needed yet would be helpful for progression long term
Resources and links for training with minimal or zero equipment (if you want more variety in workouts these are affordable options to upgrade your program and exercise selection NOT required yet can help)
If you need more guidance or one on one help click below to upgrade to online coaching click below http://www.gaglionestrength.com/gaglione-power/
Program Overview
Strength and Size Inside Program Perform Workouts 3-5 times per week As you get better, improve technique and get stronger then progress slowly over time based on guidelines in exercise index Use exercise index to start at a progression that is challenging yet you can maintain proper form
Squat Progressions (use these progressions on odd workout days
Single-Leg Split Squat Progression (use these progressions on odd weeks )
Wk 1 – 3 sets of 8-12 reps
Wk 2 – 4 sets of 8-15 reps
Wk 3 – 5 sets of 8-20 reps
WK 4 – 2 sets of 8-25 reps
Goal is week is to increase total number or reps and or aim for a harder progression and or and in more tempo or pauses the movement. If you can hit at 12 reps or more on your final set you should aim to use a harder progression next workout. If you get less than 12 reps for final set then stick with same exercise variation next workout.
Push Up Progressions
You can also throw in some triceps dominant pressing at the end for extra credit
Wk 1 – 3 sets of 8-12 reps
Wk 2 – 4 sets of 8-15 reps
Wk 3 – 5 sets of 8-20 reps
WK 4 – 2 sets of 8-25 reps
Goal is week is to increase total number or reps and or aim for a harder progression and or and in more tempo or pauses the movement. If you can hit at 12 reps or more on your final set you should aim to use a harder progression next workout. If you get less than 12 reps for final set then stick with same exercise variation next workout.
Glute Bridge Progressions (use these progressions on odd workout days)
Leg Curl with Sliders
Straight Leg Glute Bridge Progressions (use these exercises on even workout days)
Wk 1 – 3 sets of 8-12 reps
Wk 2 – 4 sets of 8-15 reps
Wk 3 – 5 sets of 8-20 reps
WK 4 – 2 sets of 8-25 reps
Goal is week is to increase total number or reps and or aim for a harder progression and or and in more tempo or pauses the movement. If you can hit at 12 reps or more on your final set you should aim to use a harder progression next workout. If you get less than 12 reps for final set then stick with same exercise variation next workout
Exercises
Prone Shoulders series and suspension rows (use these prone shoulder progressions on odd workout days and if have suspension trainer use row progression on even workout days)
Chin Up Progressions (use these progressions on even workout days if have access to pull up bar )
Wk 1 – 3 sets of 8-12 reps
Wk 2 – 4 sets of 8-15 reps
Wk 3 – 5 sets of 8-20 reps
WK 4 – 2 sets of 8-25 reps
Goal is week is to increase total number or reps and or aim for a harder progression and or and in more tempo or pauses the movement. If you can hit at 12 reps or more on your final set you should aim to use a harder progression next workout. If you get less than 12 reps for final set then stick with same exercise variation next workout.
Planks (use these front progressions on odd workout days alternate between front and side plank variations on even workout days)
Hanging Ab progressions if access to pull up bar
(To Be Added Soon)
You can also add in crunches for extra core work if you like
Wk 1 – 3 sets of 8-12 reps
Wk 2 – 4 sets of 8-15 reps
Wk 3 – 5 sets of 8-20 reps
WK 4 – 2 sets of 8-25 reps
Goal is week is to increase total number or reps and or aim for a harder progression and or and in more tempo or pauses the movement. If you can hit at 12 reps or more (or :30 seconds on planks )on your final set you should aim to use a harder progression next workout. If you get less than 12 reps (or :20 seconds on planks) for final set then stick with same exercise variation next workout.
Mix in or add in for variety and an added challenge if you have access to bands
Lower Body Workouts with Bands
Upper Body Workout with Bands
Core exercises with bands
Template for People with Access to Bands
You can alternate these workouts with the main program and go back and forth between workouts for even better results !
Squats with Bands and or Hip Circle
Zercher Squat Wk 1 3 sets of 8-12 reps
Zercher Squat Wk 2 4 sets of 8-15 reps
Front Squat Wk 3 5 sets of 8-20 reps
Front Squat WK 4 2 sets of 8-25 reps
Push-Ups with Bands or Band Chest Press or Banded Flys
Wk 1 3 sets of 8-12 reps
Wk 2 4 sets of 8-15 reps
Wk 3 5 sets of 8-20 reps
WK 4 2 sets of 8-25 reps
Hinge Movements
Zercher Good Morning Wk 1 3 sets of 8-12 reps
Zercher Good Morning Wk 2 4 sets of 8-15 reps
Band Good Morning Wk 3 5 sets of 8-20 reps
Band Good Morning WK 4 2 sets of 8-25 reps
Pull Exercises
Rows or Pull Downs with Bands Wk 1 3 sets of 8-12 reps
Rows or Pull Downs with Bands Wk 2 4 sets of 8-15 reps
Rows or Pull Downs with Bands Wk 3 5 sets of 8-20 reps
Rows or Pull Downs with Bands WK 4 2 sets of 8-25 reps
Core Anti Rotation Press with bands per side or Leg Lowers with bands
Wk 1 3 sets of 8-12 reps or :15-:30 seconds
Wk 2 4 sets of 8-15 reps or :15-:40 seconds
Wk 3 5 sets of 8-20 reps or :15-:50 seconds
WK 4 2 sets of 8-25 reps :15-:60 seconds
Goal is week is to increase total number or reps and or aim for a harder progression and or and in more tempo or pauses the movement. If you can hit at 12 reps or more (or :30 seconds on planks )on your final set you should aim to use a harder progression next workout. If you get less than 12 reps (or :20 seconds on planks) for final set then stick with same exercise variation next workout.
Extra workouts to be done after main work if still want an added challenge
Giant Set Banded Leg Curls, Hip Circle Abduction, Banded Triceps Banded Curls
Band Front Raise or Upright rows Bands Wk 1 3 sets of 8-12 reps
Set Banded Leg Curls, Hip Circle Abduction, Banded Triceps Banded Curls Band
Front Raise or Upright rows Wk 2 4 sets of 8-15 reps
Set Banded Leg Curls, Hip Circle Abduction, Banded Triceps Banded Curls Band
Front Raise or Upright rows Wk 3 5 sets of 8-20 reps
Set Banded Leg Curls, Hip Circle Abduction, Banded Triceps Banded Curls Band
Front Raise or Upright rows WK 4 2 sets of 8-25 reps
Adjust band tension as needed to hit target rep range! You can also adjust distance from anchor point to adjust difficulty. Remember to inspect bands before using for safety. Bands that are fraying should be replaced promptly.
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