Built-to-Last-DeFranco.pdf

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----- The Ultimate Program for Long-term Strength, Health & Muscle -----

BUILT 2 LAST

PROGRAM CREATED BY: Joe DeFranco & Mike Guadango

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Joe DeFranco and/or Mike Guadango.

This manual is being offered for education and information purposes. There is inherent risk with any physical activity. Please consult your physician before starting this (or any)

any injury that may occur while participating in this program. Training Systems, LLC

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STOP! DO NOT skip to the 10-‐week program until you read through ALL of the following notes! Reading this information is crucial to your success on the Built 2 Last program!

Background & Goals

This program is the culmination of years of research, experimentation, and experience. After much trial and error, we really feel like we created an incredibly unique program that works BIGTIME!

Before we get started, we want to make it clear that this is NOT a powerlifting program that was designed with the sole purpose of only improving your bench, squat and deadlift. This program will it to be one-‐dimensional. Our goal with this program is to improve strength, while simultaneously improving your body composition, muscularity, mobility and your overall healthwill work long-‐term, as opposed to g while destroying your joints and making you feel like shit in the process. In fact, we both went through this entire program 4X before we perfected it and created the finished product you are about to embark on. Each and every time we went through the program, we actually felt better and we know you will too!

Joe DeFranco Mike Guadango

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PROGRAM COMPONENTS

-‐ -‐based training

we are not training at or above 90% of our 1RM until Week 9 on this program. This drastically reduces the stress on your joints, as well as

ourselves and with our clients for quite some time and woptimal rep ranges, percentages and volume to increase strength while training sub-‐maximally. In fact, our joints started feeling better as our strength improved on this program!

NOTE: We used as a guideline while developing this program. was developed from extensive research done with Russian

Olympic weightlifters. It depicts the optimal number of reps that should be performed with certain percentages of your 1RM in order to increase strength. The researchers developed the following numbers:

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the B2L program [IMPORTANT: MUST READ!!!]

You must know your REAL maxes on the Barbell Bench Press, Squat & Deadlift before you begin this program! MAKE SURE THESE ARE YOUR REAL MAXES no help from your spotter, no guessing, no bullshit! Get your real max!

program! It is much better to be conservative with your max on this program, compared to over-‐shooting and going too heavy. *In other words, if you squatted 405 pounds in the gym, but the rep was a total

yourself a hernia we woulfiguring out your percentages on this program. And FYI, doing this does NOT

-‐-‐ it makes you smart. As you will read in

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NOTE: number, ALWAYS ROUND THE NUMBER DOWN!

For example: You will be performing Narrow Grip Barbell Bench Presses with 70% of your max Bench Press press is 275 pounds. When you multiply 275 x 70% you get 192.5 (275 x .7 = 192.5). In a case like this, we recommend rounding that number down, so you would be performing your work sets with 190lbs (as opposed to rounding up and training with 195lbs).

(+) sign after the rep prescription of your main lift on upper body days and occasionally on lower body days. For example: Week 1 of the Narrow Grip Bench Press looks like this: 70% 4 x 4 (last set 4+)

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This means you will perform 4 sets of 4 reps with 70% of your max, but on the

+ day and you can get more than 4 reps on the final set, Go For It! (If you can only get 4

Make sure you keep records of how many

tracking your progress on this program.

NOTE: conservative with your max (as discussed in the previous section). We would much rather

minimum of 4 reps. Capiche?! Upper Body Core Lifts

Narrow Grip Bench Press and Floor Press as our main upper body movements for two-‐thirds of this program. This is because

found both of these exercises have a great carryover to the regular barbell bench press, while being extremely er-‐incredible triceps strength as well. Less shoulder pain + = happy meathead with a big bench Upper Body Day 3: Eccentrics, Isometrics & (Dynamic) Concentric contractions

The main upper body lift(s) on Day 3 of this program will focus on a different type of muscular contraction

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The first 3 weeks will focus on sub-‐maximal eccentric dumbell bench presses. Slowing down the tempo of the eccentric (lowering) phase of the bench press for a 6-‐second count will help to develop more control and stability through the entire range of motion. Also, the elastic energy typically accumulated during a more rapid downward stroke will be dissipated and more starting strength will be developed out of the bottom of the bench. Finally, a more controlled lowering of the dumbbells will create more muscular damage (due to increased time under tension) and, in turn, build more muscle mass in the chest, shoulders, and triceps. These sub-‐max eccentric benches will help build a great foundation that will carry you through the rest of the program.

During Weeks 4-‐6, your main lift on Day 3 will be an iso-‐hold (pause) dumbbell bench press. Isometrics offer a wide range of benefits including improvements in yielding and reversal strength, injury prevention, motor unit recruitment, and joint stability.

NOTE: Dumbbells are used for the main lift on the second upper body workout each week because we do not believe in bench-‐pressing with a barbell twice a week. That is, if you want to be built to last. Your shoulders will thank us 5-‐10 years from now

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The main lift during the final mini-‐cycle of this program will be a plyo push-‐up variation. Dynamic-‐effort training (such as plyo push-‐ups) improves your rate of force development (RFD) and activates the high threshold motor units. We chose to incorporate plyo push-‐ups (as opposed to dynamic-‐effort barbell

shoulder.

Cycling and focusing on these 3 different muscular contractions (eccentric, isometric, concentric) has worked wonders for improving our strength and muscularity, while experiencing much less joint pain and nagging injuries.

ircuits

accessory exercises on Upper Body workouts are

our -‐-‐ where insignificant resistance is used for an endless

number of reps. We like to call these circuits circuits.

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build strength and muscle, while you simultaneously get benefit. -‐state cardio, yabout to discover a much better way to get lean.)

e away from one another. This allows you to handle heavier weights (with better form), for a longer period of time. We havcircuits to work wonders for improving body composition and work capacity. They also enable you to have a great workout without spending all day in the gym! They are one of the key components to the Built 2 Last program.

Retired NY Giants O-‐lineman Dave Diehl went from a playing weight of 315lbs to a lean & mean 278lbs while on the Built to Last program.

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Weight Selection

the proper weight for the exercises in the strength capacity circuits. You want the weight for each exercise to be

You should never miss a rep or need help with any exercise in the strength capacity circuits. NOTE: If the reps are descending during each week of a mini-‐cycle, you should be trying to go heavier each week. For example: Day 1 of Week 4 calls for you to perform 10-‐12 reps in the Bent-‐over DB Row. The next week, 8-‐10 reps are prescribed. Finally, Week 6 calls for 6-‐8 reps. In this case, you should be attempting to go approximately 5-‐10 pounds heavier each week (without sacrificing your form).

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Workout Tempo

One of the goals of the strength capacity circuits is to improve your work capacity, so we want to train at a quick tempo. But, you from exercise to exercise when performing the strength capacity circuits. You will see notes in the workouts that tell you to take about 10-‐20sec. between each exercise. This is enough time to walk over (if necessary) to the next

make sure to set up all 4-‐5 exercises of the circuit ahead of time! gym looking for equipment and setting up as you go along. Set up all dumbbells, benches, etc, in the same general area, so you can train at an intense pace and focus on exercise technique (instead of looking for equipment). With that being

rings and strength capacity circuits as convenient and realistic to perform as possible.

need are barbells, dumbbells, your bodyweight and an occasional medicine ball

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Even with his busy travel schedule, Dave Diehl was able to stay on the

Built to Last program while having to train at different gyms all over the country. Lower Body workouts

ll notice that there is only one Lower Body workout each week on this -‐up

lift for a living , there are outside factors stressing the body

that limit recovery. (Work, stress, kids, relationships, etc.)

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We feel that performing two leg days with this type of program could be counterproductive for a lot of people.

the first few weeks the (barbell deadlift and barbell squat) is being performed in a supplemental fashion. This is because the main emphasis is being placed on the eccentric and isometric contraction of the unilateral movement to assure that it is being properly trained and developed before it undergoes maximal loading. The purpose of performing the bilateral movement (barbell squat and barbell deadlift) in a supplemental fashion is to expose the body to the movement early, yet sub-‐maximally, so there is enough time for the body to adapt. With greater time for adaptation comes a decrease in muscle soreness, reduction in stiff joints and a much program progresses, the bilateral movement is performed first to allow for proper concentration of the stress.

The B Farmers Walk on Lower Body days during Weeks 4 thru 6. They are great for getting lean & muscular.

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Deload week

Contrary to most eload week in this 10-‐week cycle. This is because the loading intensity remains relatively low throughout the developmental period of this program. The body should have little issue recovering. The deload workouts are performed during Week 7 and are composed primarily of bodyweight and light band movements. This is for preventative measure. The final three weeks of this program are the most CNS intensive weeks and we want to make sure the body can handle the extreme loading that occurs during this time; not just from a CNS standpoint, but for comfort reasons as well. The purpose of this program is to feel good while you train. Our goal is NOT for you to feel like shit while on the Built 2 Last program.

Joe D. performs light band curls during his deload week

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Warm-‐up notes

It is critical that you warm up properly before every training session! Warming

lasting gains. Remember that this program is about being built to last and

missing 2 months We have provided two of our most practical (yet extremely effective) warm-‐ups for both upper and lower body workouts. DO NOT SKIP THESE WARM-‐UPS! They must be done before every single Built 2 Last workout in this book! [Make sure to click on the hyperlinks and watch the videos of each warm-‐up

ly.]

Once you complete your warm-‐ -‐3 warm-‐up sets of

For example: Day 1 of Week 1 has you supersetting Narrow Grip Barbell Bench Presses with Iso-‐hold Y-‐W-‐ max on the barbell and jump right into it. In this case, we recommend performing 3 warm-‐up sets of the Narrow Grip Barbell Bench Press before you

One example would be to perform 8 reps @ 35%, 6 reps @ 50%, then 4 reps at

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Weekly schedule The Built 2 Last program is best performed on non-‐consecutive days. For example: Monday, Wednesday, Friday OR Tuesday, Thursday, and Saturday.

body workout and lower body workout on back-‐to-‐back days. Just make sure to get at least 48 hours between the two upper body workouts.

Built to Last co-‐creator Mike Guadango dropped 4% bodyfat while gaining 10 pounds on the Built to Last program. His close grip bench press went from 275 x 6 reps to 275 x 14 reps!

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FINAL NOTES

-‐

The Built 2 Last program is a strength program. It will definitely improve your overall fitness levels as well, but we would categorize this program as the

quotes because you will quickly realize that three days a week is PLENTY on this program. Trust us.)

At 39-‐years-‐old, Built to Last co-‐

been in his entire life. He dropped 10 pounds of bodyfat while gaining strength. His max bench press went from 315 x 4 to 365 x 5!

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The beauty of this 3-‐day split is that it gives you 4 other days of freedom to do what YOU like! please everyone; so we decided to develop the hard part, so you can go out and have fun doing what you going to be different for everyone.

sled-‐dragging workout during the weekend while he was on this program. He would also perform incline treadmill walking with a weight vest week.

We had some former athletes that liked to run hill sprints, push the prowler and/or incorporate some battle rope workouts once or twice a week while on this program.

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A few parents told us that they went for a bike ride and/or played basketball with their kids on their off days.

A bunch of people preferred to do some low intensity cardio in between the high intensity Built 2 Last workouts.

And some guys did absolutely nothing on their off days. As you can see, there are endless possibilities. Make this program your program.

TIME TO TRAIN!!!

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THE WARM-‐UPS

B2L Upper Body Warm-‐up -‐

1. The B2L Upper Body Foam Roll series 2. Prone Shoulder Rotations w/ band: 1 x 10 3. -‐ 1 x 10 4. Kneeling Thoracic Extension + Rotation (hips on heels): 1 x 10 each side 5. Static Lat Stretch: 1 x 20-‐30sec each side 6. Pre-‐Bench Dumbell Shoulder Circuit: 2 sets

a. Seated Lateral Raises (3sec pause at top, 3sec eccentric) x 6 b. Seated Cuban Press x 8 c. Standing Single Arm DB Shrugs (off arm behind back) x 10 -‐ 20

B2L Lower Body Warm-‐up

1. mobility series

2. Weighted Calf/Achilles stretch: 30sec w/ leg straight, 15sec w/ knee bent

(Hold 25lb 45lb dumbell or weight plate)

http://youtu.be/KGIBewVO9X8

http://youtu.be/hUgqhxQuoSE

https://www.youtube.com/watch?v=O89_9BcHtUY

http://youtu.be/VspjyFQ5FGY

http://youtu.be/INIE8tiQfo8

http://youtu.be/oK-XSV-hpBg

https://www.youtube.com/watch?v=FSSDLDhbacc

http://youtu.be/zBpYcXWfjL8

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Week 1 Day 1: Upper Body Workout *Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Narrow Grip Barbell Bench Press: *70% 4 x 4 (last set 4+)

1B. Iso-‐hold Y-‐W-‐T: 4 x 10sec hold each position -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets 2. Strength Capacity Circuit: 3 rounds

a. Off-‐set Med Ball Push-‐ups w/ Shoulder Touch x 5-‐10 each arm b. Seated Cable Rows x 12-‐15 c. L-‐Lateral Raise w/ Long Lever Eccentric x 10-‐12 d. McGill Sit-‐Ups x 8-‐

-‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round *NOTE: All percentages on Upper Body days are based off of your Barbell Bench Press (regular grip) max.

Example: If your Barbell Bench Press max is 300lbs, you will be using 210lbs today for your Narrow Grip Barbell Bench Press work sets. (300 x .7 = 210)

http://youtu.be/5ZNeG9gX074

http://youtu.be/LuJjTIwkM0w

http://youtu.be/FWcdk9uBokA

http://youtu.be/VZBVdV_gH0g

http://youtu.be/rdW8J9Ixkfc

http://youtu.be/2mMGAGVmwNU

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Day 2: Lower Body Workout Before starting your workout, perform the B2L Lower Body Warm-‐up! 1. Pre-‐Squat Activation circuit: 2 rounds

a. Toe Risers (dorsi flexion) x 15 b. x 15 each leg c. Straight Leg Heel Raise (shift hips back) x 8-‐10 each leg d. Side Planks x 10-‐15sec. each side

-‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

2. Eccentric Rear Foot Elevated Barbell Split Squat 6sec lowering: *30% 3 x 5 each leg

3. Trap Bar or Straight Bar Deadlift: 55% 2 x 8

4A. Single Leg Hip Thrusts, back on bench: 2 x 8-‐10 each leg

4B. Bodyweight Calf Raises on floor: 2 x 10 15

4C. Stability Ball Crunches: 2 x 10-‐15 -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set *Use 30% of your max barbell squat

http://youtu.be/rgUc9K5KaMA

http://youtu.be/RgAnLjwhOxY

http://youtu.be/gJnz96rRIkg

http://youtu.be/ImaoR3GSmx8

http://youtu.be/Xhl8mm2RFYk

http://youtu.be/_AOtMG8gIvY

http://youtu.be/AE-1rJ9clM0

http://youtu.be/lWrRqE8IhpE

http://youtu.be/x72kmRnQBt4

http://youtu.be/owhhaGh9jOo

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Day 3: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. *Eccentric Incline DB Bench Press 6sec. lowering: 20% 3 x 8

1B. Bilateral Lat Pulldown w/ Unilateral Eccentric (6sec.): 3 x 5 each arm -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets 2. Strength Capacity Circuit: 3 rounds

a. **Strict DB Flyes w/ internal rotation x 8-‐10 b. Mini-‐band Pull-‐aparts (underhand) x 12-‐15 c. Concentration Curls x 8-‐10 each arm d. Dead-‐stop Dumbell Tricep Extensions x 8-‐10 e. Pike Planks x 12-‐15

-‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round *NOTE #1: percentage of your 1RM in the Barbell Bench Press. Example: If your max Barbell Bench is 300lbs, you will multiply 300 x 20%. (300 x .2 = 60) That gives you 60. This means you will use 60lb dumbbells for this exercise. PLEASE NOTE THAT ALL PERCENTAGES LISTED FOR DUMBELL BENCH PRESS VARIATIONS DURING WEEKS 1 6 ON THIS PROGRAM ARE JUST GUIDELINES. YOU CAN ADJUST THE WEIGHT ACCORDINGLY (IF NEEDED) IN ORDER TO COMPLETE THE PRESCRIBED # OF REPS. In other words, if the wei -‐ go heavier. If the weight is too heavy to complete the prescribed reps -‐ go lighter. **NOTE #2: STRICT DB FLYES Each dumbbell should represent approximately 10% of your max barbell bench press weight when performing this strict variation of the fly. Example: If your max bench is 300 pounds, you will perform these strict flyes with 30lb dumbells (or less).

http://youtu.be/nCPn9EOAhVU

http://youtu.be/_Y-VQz6k2Bo

http://youtu.be/TaJFlYHps6w

http://youtu.be/Y8PROdq1E3U

http://youtu.be/WJ2ipZsP1kQ

http://youtu.be/_wPPidKBBgE

http://youtu.be/38fHr9DxeYM

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Week 2 Day 1: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Narrow Grip Barbell Bench Press: 75% 4 x 3 (last set 3+)

1B. Iso-‐hold Y-‐W-‐T: 4 x 12sec hold each position -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets

2. Strength Capacity Circuit: 4 rounds


-‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round







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2. Eccentric Rear Foot Elevated Barbell Split Squat 6sec lowering: 32.5% 3 x 4 each leg


4A. Single Leg Hip Thrusts, back on bench: 3 x 8-‐10 each leg

4B. Bodyweight Calf Raises on floor: 3 x 10 15

4C. Stability Ball Crunches: 3 x 10 -‐ 15 -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set











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Day 3: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Eccentric Incline DB Bench Press 6sec. lowering: 22.5% 3 x 7

1B. Bilateral Lat Pulldown w/ Unilateral Eccentric (6sec.): 3 x 4 each arm -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets


a. Strict DB Flyes w/ internal rotation x 6-‐8 b. Mini-‐band Pull-‐aparts (underhand) x 15-‐20 c. Concentration Curls x 6-‐8 each arm d. Dead-‐stop Dumbell Tricep Extensions x 6-‐8 e. Pike Planks x 15-‐20









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Week 3 Day 1: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Narrow Grip Barbell Bench Press: 80% 4 x 2 (last set 2+)

1B. Iso-‐hold Y-‐W-‐T: 4 x 15sec hold each position -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets










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2. Eccentric Rear Foot Elevated Barbell Split Squat 6sec lowering: 35% 3 x 3 each leg


4A. Single Leg Hip Thrusts, back on bench: 3 x 8-‐10 each leg (add resistance if

you can)

4B. Bodyweight Calf Raises on floor: 3 x 15-‐20

4C. Stability Ball Crunches: 3 x 10 -‐ 15 -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set











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Day 3: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Eccentric Incline DB Bench Press 6sec. lowering: 25% 3 x 6

1B. Bilateral Lat Pulldown w/ Unilateral Eccentric (6sec.): 3 x 4 each arm -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets


a. Strict DB Flyes w/ internal rotation x 6-‐8 b. Mini-‐band Pull-‐aparts (underhand) x 15-‐20 c. Concentration Curls x 6-‐8 each arm d. Dead-‐stop Dumbell Tricep Extensions x 6-‐8 e. Pike Planks x 15-‐20









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Week 4 Day 1: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Barbell Floor Press: 77.5% 4 x 4 (last set 4+)

1B. Iso-‐hold Rear Delt Bench Flyes: 4 x 5 (hold each rep at top for 5sec) -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets


a. Med -‐ups x 6-‐12 b. Bent-‐over Dumbell Row x 10-‐12 each arm c. Dead Stop Lateral Raises x 10-‐12 d. Straight leg hip-‐ups on bench x 10-‐12


http://youtu.be/X1NeIyasTmc

http://youtu.be/8BnJ_w-qHH0

http://youtu.be/VQrDx_57sCM

http://youtu.be/cqgEQwfuWWo

http://youtu.be/YPMH5OaPJ-k

http://youtu.be/hNLBG_1NuoQ

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Day 2: Lower Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Pre-‐Squat Activation circuit: 2 rounds

a. Toe Risers (dorsi flexion) x 15-‐20 b. x 15-‐20 each leg

c. Straight Leg Heel Raise (shift hips back) x 10-‐12 each leg d. Side Planks x 15-‐20sec. each side


2. Iso-‐Hold Rear Foot Elevated Barbell Split Squat 3sec pause:

32.5% 3 x 5 each leg

3. Barbell Box Squat or Barbell Squat: 65% 3 x 5

4A. Dumbell : 3 x 8 -‐ 10

4B. Weighted Calf Raises: 3 x 10 15

4C. Hollow Body Rocks: 3 x 20 30sec. -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set

5. Forward/Backward Farmers Walks: 2 x 3-‐4 *reps

*1 rep = Walk forward (5-‐10yds), stop for 2sec, Walk backward (5-‐10yds), stop for 2sec.






http://youtu.be/aD-q0IzCLLU

http://youtu.be/Pbz-txpK7KA

http://youtu.be/4aMAjh1Ra38

http://youtu.be/RAJAJ3PYaLI

http://youtu.be/HcC7LuoSYII

http://youtu.be/WGRpAOCzSls

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Day 3: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Iso-‐hold Incline Dumbell Bench Press -‐ 3sec pause: 22.5% 3 x 7

1B. *Iso-‐hold Incline Dumbell Rows -‐ 3sec pause: 3 x 7 -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets


a. Standing J-‐Pulldowns w/ Rope x 10-‐12 b. Cable Face Pulls w/ Rope x 10-‐12 c. Cable Tricep Pushdowns w/ Rope x 10-‐12 d. Zottman Curls x 10-‐12 e. RKC Planks x 5

-‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round *NOTE: When performing Iso-‐hold Incline Dumbell Rows we suggest using approximately 60-‐70% Iso-‐hold Incline Dumbell Bench Presses. Example: -‐hold Dumbell Bench Presses with 100lb dumbells, you would perform your Iso-‐hold Rows with 60-‐70lb dumbbells. (Using a lighter weight when performing the Rows enables you to perform the exercise with better technique and recruit the desired musculature.)

https://www.youtube.com/watch?v=V_tCmGmDtDc

http://youtu.be/GOHrx2vQKX4

http://youtu.be/Tlj_e0vmRnw

http://youtu.be/0Fs1W7-wYfI

http://youtu.be/zsyWGFiZPs0

http://youtu.be/0bBmXdGRZkA

http://youtu.be/-9tqGKy8bBU

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1B. Iso-‐hold Rear Delt Bench Flyes: 4 x 5 (hold each rep at top for 5sec) -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets


a. Med -‐ups x 6-‐12 b. Bent-‐over Dumbell Row x 8-‐10 each arm c. Dead Stop Lateral Raises x 8-‐10 d. Straight leg hip-‐ups on bench x 10-‐12








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Day 2: Lower Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Pre-‐Squat Activation circuit: 2 rounds

a. Toe Risers (dorsi flexion) x 15-‐20 b. x 15-‐20 each leg c. Straight Leg Heel Raise (shift hips back) x 10-‐12 each leg d. Side Planks x 15-‐20sec. each side


2. Iso-‐Hold Rear Foot Elevated Barbell Split Squat 3sec pause: 35% 3 x 4 each leg

3. Barbell Box Squat or Barbell Squat: 70% 3 x 4

4A. 3 x 8 10


4C. Hollow Body Rocks: 3 x 20 30sec. -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set









http://youtu.be/4aMAjh1Ra38




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Day 3: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Iso-‐hold Incline Dumbell Bench Press -‐ 3sec pause: 25% 3 x 6

1B. Iso-‐hold Incline Dumbell Rows -‐ 3sec pause 3 x 6 -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets











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1B. Iso-‐hold Rear Delt Bench Flyes: 4 x 5 (hold each rep at top for 5sec) -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets 2. Strength Capacity Circuit: 6 rounds

a. -‐ups x 6-‐12 b. Bent-‐over Dumbell Row x 6-‐8 each arm c. Dead Stop Lateral Raises x 6-‐8 d. Straight leg hip-‐ups on bench x 10-‐12








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a. Toe Risers (dorsi flexion) x 15-‐20 b. x 15-‐20 each leg c. Straight Leg Heel Raise (shift hips back) x 10-‐12 each leg d. Side Planks x 15-‐20sec. each side


2. Iso-‐Hold Rear Foot Elevated Barbell Split Squat 3sec pause: 37.5% 3 x 3 each leg

3. Barbell Box Squat or Barbell Squat: 75% 3 x 3 (last set 3+)

4A. Dumbell (band optional): 3 x 8 10


4C. Hollow Body Rocks: 3 x 20 30sec. -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set









http://youtu.be/hor6_e5Ejyc




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Day 3: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Iso-‐hold Incline Dumbell Bench Press -‐ 3sec pause: 27.5% 3 x 5

1B. Iso-‐hold Incline Dumbell Rows -‐ 3sec pause: 3 x 5 -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets











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Week 7 -‐ Deload Day 1 Full Body (Upper focus) Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Upper Body Circuit: Go thru 4X a. Push-‐ups x 10-‐25 b. Band Pull-‐aparts (overhand) x 10-‐25 c. Band Curls x 10-‐25 -‐Rest 10sec. b/t exercises and 30-‐60sec. b/t rounds

2. B2L Dumbell Complex: Go thru 2-‐3X a. Renegade Rows x 5 each arm b. Mountain Climbers x 6 each leg c. Burpees x 7 d. Curl to Press x 8 -‐Rest 1-‐3 minutes b/t rounds

http://youtu.be/uPtU2N7skyg

http://youtu.be/t50SZ9deA_s

http://youtu.be/jVRkBAuR6wc

http://youtu.be/QL9t-tO0w-c

[ 40 ]

Day 2 Full Body (Lower focus) Before starting your workout, perform the B2L Lower Body Warm-‐up! 1. Lower Body Circuit: Go thru 4X a. Lateral X-‐Band Walks x 12 steps each side b. Goblet Squats x 8 c. Band Pull-‐aparts (underhand) x 12 d. x 8 each leg -‐Rest 10-‐20sec. b/t exercises and 30-‐60sec. b/t rounds

2. B2L Bodyweight Complex: Go thru 2-‐3X a. Plank to Push-‐up x 4 each side b. Burpees w/ jump x 6 c. Mountain Climbers x 8 each leg d. x 10 -‐Rest 1-‐3 minutes b/t rounds

http://youtu.be/RNAZ-ztTeaI

http://youtu.be/B-7a78DeZ3k


http://youtu.be/iDIZE88OWzI

http://youtu.be/s7TNGt2AT1A

[ 41 ]

Week 8 Day 1: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Barbell Bench Press: 85% 4 x 2 (last set 2+)

2. 4 x 8-‐12

3. 3-‐6-‐12 Biceps Tri-‐set from Hell: 2-‐3 sets

a. Eccentric Close Grip Underhand Chins x 3 reps (6-‐10sec lowering)

b. Incline 1 ½ Rep Dumbell Curls x 6 reps c. Standing Hammer Curls or Band Curls x 12 reps

https://www.youtube.com/watch?v=PowVUufPZ5g

http://youtu.be/oS1tM-yl42E

https://www.youtube.com/watch?v=DKTu4jV86iw

[ 42 ]

Day 2: Lower Body Workout Before starting your workout, perform the B2L Lower Body Warm-‐up! 1. Pre-‐Squat Activation series: Go thru 2X a. Toe Risers (dorsi flexion) x 15-‐20

b. x 15-‐20 each leg c. Straight Leg Heel Raise (shift hips back) x 10-‐12 each leg d. Side Planks x 15-‐20sec. each side


2. Barbell Box Squat or Barbell Squat: 85% 4 x 3 (last set 3+)

3. (1 ½ reps): 2 x 8-‐10 each leg

4A. Eccentric Hamstring Curls w/ furniture sliders 6sec lowering:

2 x 4-‐6

4B. Anti-‐Rotation Alphabet w/ band: 2 x each side






http://youtu.be/vODZPFLnAQE

http://youtu.be/6AHZbJzoL8U

http://youtu.be/cIjnYe_LWoQ

[ 43 ]

Day 3: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Strength Capacity Circuit: 5 rounds

a. *Plyo Push-‐ups x 4 b. Iso-‐dynamic Lateral Raises x 6 each arm c. **Inverted Bodyweight Rows or Pull-‐ups (added weight is optional) x 8

d. Sprinter Sit-‐ups x 10 (5 each side) -‐REST 10sec. between exercises and 30-‐60sec. between each round. *Plyo Push-‐up options (choose one): Beginner, Intermediate, Advanced

**Inverted Bodyweight Row options (choose one): Beginner, Intermediate, Advanced

2. *Rest-‐Pause Flat Dumbell Bench: 1x8 (warm-‐up), 1 x Rest-‐Pause

*NOTE: Rest-‐Pause Dumbell Bench = Choose a weight that represents your 15 rep max (or close to it). Perform about 12-‐13 reps with that weight. (Make sure to leave 1-‐2 reps in the tank .) Rest for 15-‐20 seconds and then perform another 5-‐7 reps with that weight. Rest another 15-‐20 seconds and then perform as many reps as you can with that same weight. That completes your Rest-‐Pause set.

3. Mini Band Pull-‐aparts (overhand): *70 total reps *You can perform the reps however you would like.

Example: 7 sets x 10 reps or 5 sets x 14 reps, etc. Use the rep range that enables you to complete the highest quality reps.

http://youtu.be/a32bpHtEtOI

http://youtu.be/z7oO6a2iDX8

https://www.youtube.com/watch?v=CUutZnBoN0U&feature=youtu.be

https://www.youtube.com/watch?v=UD8EDxBZzKU&feature=youtu.be

https://www.youtube.com/watch?v=Pf6owQ4hYJg&feature=youtu.be

http://www.youtube.com/watch?v=sDoOh0ErkT4&feature=youtu.be

https://www.youtube.com/watch?v=M9AYKIMUzuw&feature=youtu.be

http://youtu.be/iPhIS0BGw6w

http://youtu.be/gBbXZ4PMzZQ

http://youtu.be/PeZAZ3wUNOg


[ 44 ]

Week 9

Day 1: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Barbell Bench Press: 90% 3 x 1 (last set 1+)

2. 4 x 8-‐12

3. 3-‐6-‐12 Biceps Tri-‐set from Hell: 3 sets



https://www.youtube.com/watch?v=PowVUufPZ5g



[ 45 ]




2. Barbell Box Squat or Barbell Squat: 90% 3 x 1 (last set = 1+)

3. (1 ½ reps): 2 x 8-‐12 each leg


2 x 5-‐6







http://youtu.be/t6z-IQ4n9jo

http://youtu.be/vODZPFLnAQE



[ 46 ]



d. Sprinter Sit-‐ups x 10 (5 each side) -‐REST 10sec. between exercises and 30-‐45sec. between each round. *Plyo Push-‐up options (choose one): Beginner, Intermediate, Advanced


2. Rest-‐Pause Flat Dumbell Bench: 1x8 (warm-‐up), 1 x Rest-‐Pause

3. Mini Band Pull-‐aparts (overhand): 85 total reps



http://youtu.be/CUutZnBoN0U

http://youtu.be/UD8EDxBZzKU

http://youtu.be/UD8EDxBZzKU

http://youtu.be/sDoOh0ErkT4

http://youtu.be/M9AYKIMUzuw





[ 47 ]

WEEK 10 Test Week Day 1: Upper Body Workout Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Barbell Bench Press: work up to 1RM!

Warm-‐up sets: 40% x 6, 50% x 4, 65% x 2, 70% x 2 Work sets: 80% x 1, 87.5% x 1, 92.5% x 1, 97.5% x 1, *NEW MAX! *We suggest -‐10 pounds) to start. If you crush that weight (which we know you will), you can then attempt another set with a heavier weight.

2. 4 x 8-‐12 3. 3-‐6-‐12 Biceps Tri-‐set from Hell: 2-‐3 sets



http://youtu.be/u_KdUGFrrQo



[ 48 ]




2. Barbell Box Squat or Barbell Squat: Work up to 1RM!

Warm-‐up sets: 40% x 6, 50% x 4, 65% x 2, 70% x 2 Work sets: 80% x 1, 87.5% x 1, 92.5% x 1, 97.5% x 1, *NEW MAX! *We suggest go 10-‐20 pounds) to start. If you crush that weight (which we know you will), you can then attempt another set with a heavier weight.


2 x 4-‐6







http://youtu.be/d3sjggY0EBg



[ 49 ]



d. Sprinter Sit-‐ups x 10 (5 each side) -‐REST 10sec. between exercises and 30sec. between each round. *Plyo Push-‐up options (choose one): Beginner, Intermediate, Advanced


2. Rest-‐Pause Flat Dumbell Bench: 1x8 (warm-‐up), 1 x Rest-‐Pause

3. Mini Band Pull-‐aparts (overhand): 100 total reps



https://www.youtube.com/watch?v=CUutZnBoN0U&feature=youtu.be

https://www.youtube.com/watch?v=UD8EDxBZzKU&feature=youtu.be

https://www.youtube.com/watch?v=Pf6owQ4hYJg&feature=youtu.be

http://youtu.be/sDoOh0ErkT4

https://www.youtube.com/watch?v=M9AYKIMUzuw&feature=youtu.be





[ 50 ]

CONGRATS, You made it!!! You survived a tough 10 weeks and you should be proud! But now what?

We suggest taking a few days (or a week) off and then get right back

performed over and over again. In fact, we performed FOUR consecutive 10-‐week cycles of this program while we were putting this ebook together! After each cycle we would relax for a week or so and then start all over again. (Just make sure to use your new maxes when calculating the percentages for your next Built 2 Last cycle.)

Documents

Built-to-Last-DeFranco.pdf