Hey guys , I am a HUGE fan of DeFranco training programs simply because they work . I was doing his Built like a badass program and was loving it, recently I Bought his Built2last program. I can see it is his new style of training but I still like to lift heavy and I dont feel like im old enough (washed up) to really focus extensively warming u etc. Do you think I should follow his new stuff or his old program? I will give an example of week 1 of each program.
Blaba-
Monday â?? Upper Body
Max-Effort
- Bench Press: 72.5% of your 1RM x 8, 77.5% x 6, 82.5% x 4 or more
Bodybuilding - Flat Dumbbell Press: 2 x Max Reps using the same weight for both sets. (Choose a weight that you can get around 20-25 reps with on the first set.)
3A. Seated Overhand-Grip Cable Row: 4x15
3B. Cable Triceps Pushdown (straight bar): 4x15
4A. Dumbbell Shrugs(2-second hold at the top): 3x15
4B. Dumbbell Lateral Raise: 3x15
Finisher - Barbell Complex (Deadlift, Bent-over Row, Hang Clean, Push Press, Back Squat): Do two sets of 10 reps on each exercise. Rest 90 seconds between sets.
Wednesday â?? Lower Body
Excite the nervous system - Dumbbell Squat Jumps, holding 10-pound Dumbbells: 4x6
Max-effort - Squat or Deadlift: 72.5% of your 1RM x 8, 77.5% x 6, 82.5% x 4
Bodybuilding
3A. 45-Degree Back Raise (hold weight plate over chest): 3x15
3B. Seated Medicine Ball Twists (feet off ground): 3x20 each side
Finisher - Timed one-mile run: You can do this on a treadmill or outside on a track. If you’re unable to run due to injuries, you can substitute this with two miles on the exercise bike or elliptical. Whatever you choose, make sure you try and complete the distance in the least amount of time. Record your time!
Friday â?? Upper Body
Max-effort - Chin-ups (total reps): Chin-up max + 50%
Note: If you got 20 reps when you tested your chin-up max, you would take 50 percent of 20 (10 reps) and add that to your total to make it look like this:
20 reps (max) + 50% (10 reps) = 30 total reps of chin-ups.
Break it into as many sets as you need but make sure every rep is perfect.
Bodybuilding
2A. Lat Pull-down (Wide, overhand-grip): 2 x Max Reps using the same weight for both sets. (Choose a weight that you can get around 20-25 reps for your first set.)
2B. Standing Dumbbell Military Press: 2 x Max Reps using the same weight for both sets. (Choose a weight that you can get around 15-20 reps for your first set.)
3A. “Rolling” Triceps Extension: 4x8
3B. Hammer Curl (both arms same time): 4x8 - Core Circuit: x 2
a. 20 Toe Touches
b. 30 Bicycles
c. Side Plank x 30 seconds each side
Finisher - 100 push-ups as fast as possible. Record the time it took you to complete all 100.
Built2last
Week 1: Upper Body Workout
Built 2 Last warmup / foam rolling
1a. Narrow Grip Barbell Bench Press
70% 4x4 Last set 4+
1B Iso-hold Y-W-T 4x10 sec hold each position
- Strength Capacity Circuit : 3 Rounds
a. Off-set Med ball Push-ups w/ shoulder touch x 5-10 reps each arm
b. Seated Cable rows x 12-15
c. L-lateral Raise w. Long lever Eccentric x 10-12
d. Mcgrill Sit-ups x8-10 each side
Day 2. Lower Body Workout
Built 2 last warm â??up
-
Pre-squat Activation circuit: 2 rounds
a. Toes rises x15
b. TKEâ??s x 15 each leg
c. Straight leg heel raise x8-10
d. Side planks x 10-15 each leg -
Eccentric Rear foot elevated Barbell split Squat -6sec lowering
30% 3x5 each leg -
Trap Bar Deadlift 55% 2x8
4.a Single leg hip thrusts 2x8-10
b.BW Calf raises on floor 2x10-15
c. Stability Ball Crunch 2x10
Day 3 â?? Upper Body
Built 2 last upper body warmup
1a. Eccentric Incline DB Bench Press- 6 sec lowering 20% 3x8
1b. Bilateral Lat pulldown w/unilateral eccentric 6sec lower 3x5
2.Strength Capacity Circuit : 3 rounds
a.Strict DB flys w/internal rotation x 8-10
b.mini-band pull parts underhanded x12-15
c. concentration curls x 8-10
d. Dead-stop DB tricep extensions x 8-10
e.Pike plank x12-15
