WORKOUT OF THE MONTH: April 2018 and Squat Challenge

The Challenge will be done with body weight only, no extra weight is needed.

In addition to having a split routine plan (See below), we are adding a challenge. One hundred squats each day, for 30 days. Yes you read that right, 100 body-weight squats for each day of the month of April. Before you start, take a photo so you can track changes and take another photo at the end of the month. You might be surprised at the outcome. Try and do all 100 Squats in one session. You can break them up i.e. 10 x 10 or 25 x 4. It would be better if you can do them all at once. By the way, the 100 squats are in addition to the workout plan...enjoy!

The program is set for 2 months. For the month of April will be heavily focused on volume/hypertrophy, and the month of May will be heavily based on pure strength.
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If you have already been training for at least 2 or 3 months, you should expect the gains to come quicker. If you are a beginner, you will definitely notice gains in strength and fat loss, but not necessarily hypertrophy. 

​The following Variables are for all the Exercises for the month of April
Rep Range: 10 - 15
Set Range: 3 - 4
Break between sets: <2 mins
Intensity: 65% - 75% of 1 RM
Tempo: For the advanced, you can think of each rep as 2-1-2 (eccentric/isometric/ concentric.)

Day 1 - upper body

1A) Overhead Barbell Press x 10 reps
​1B) Facepulls x 15

2A) Chin-ups/Inverted Rows x MAX reps
2B) DB Chest press x 12-15 reps

3A) Lat Pull Downs x 10 reps
3B) Pushups x MAX reps
3C) Upright rows x 10 reps

​Assistance Exercises
​(rest 1 minute ​between sets)
Bicep Curls x 12-15 reps (3 sets)
Reverse Flies x 12-15 reps (3 sets)
Tricep extensions x 12-15 reps (3 sets)

Finisher:
Farmer walks HEAVY
30 sec on/10 sec off (8 rounds)​

​DAY 2 - LOWER BODY

1A) Barbell Squats x 10 reps
​1B)  Calve Raises x 15

2A) Hip Thrusters x 15 reps
2B) Good Mornings x 10 reps

3A) DB Box Squats x 15 reps
3B)  DB Sumo Stance Deadlift x 15 reps

​Assistance Exercises
​(rest 1 minute ​between sets)
DB Split Squat x 12 reps (3 sets)
Hamstring curls x 15 reps (3 sets)
Sissy Squats x 10 reps (3 sets)

Finisher:
Burpees
20 sec on/10 sec off (8 rounds) ​​

Repeat throughout the month, adding slightly more weight to challenge further. If you can't make it through the work day for all the lifts, just cut back on 1 set or cut back on a few reps.

Warm-up and Cool-downs are to last no longer than 8 - 10 minutes each. Try and use different methods such as running, mobility drills and activities like skipping rope. Limit the static stretching to muscles that you feel are tight.