Globo Gym 5-week program

POWER CLEAN MAX 235 BENCH PRESS MAX 265
BACK SQUAT MAX 365 DEADLIFT MAX 375
Week 1 DAY1
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
HANG POWER CLEAN 1 4 60% 141
3 4 75% 176.25
BACK SQUAT 1 5 53% 193.45
1 5 70% 255.5
5 5 75% 273.75
INTERNAL/EXTERNAL ROTATIONS 5 5ea BAND
PULL-UPS 4 8
RDL 3 8 60% 141
ZOTTMAN DB CURLS 3 10 20
(SLOW CONTROLLED REPS)
SPECIAL: 1) CORE: FLORIDA GATOR ABS 2 SETS
2) STRETCH SEQUENCE
Week 1 DAY2
EXERCISE SETS REPS % WEIGHT
BENCH PRESS 1 5 53% 140.45
1 5 70% 185.5
5 5 75% 198.75
LEG PRESS 1 5 90% 328.5
2 10 120% 438
TRICEPS
CABLE PULL DOWN 3 10 to 12
LYING DB EXTENSION 3 8 to 10
DIPS 3 10 to 12
FOREARMS
BARBELL WRIST EXTENSION 2 20
CABLE FLYS 3 10
SPECIAL: 1) STRETCH SEQUENCE
Week1 DAY3
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 5 60% 141
(SUPER SET WITH BOX JUMP) 1 5 70% 164.5
5 5 82% 192.7
BOX JUMP 5 5
HANG PULL TO CLEAN 1 4 60% 141
1 SET=(3 PULL+1 CLEAN) 1 4 65% 152.75
(SUPER SET) 1 4 70% 164.5
DB FRONT+ SIDE RAISE 3 8ea 20
SB RDL 3 8 to 10
BAND PULL-APART 3 15
SPECIAL: 1) CORE: CABLE OBLIQUE TWISTS 2 SETS EACH
2) STRETCH SEQUENCE
Week 1 DAY4
EXERCISE SETS REPS % WEIGHT
DEADLIFT 1 5 40% 150
(SUPER SET WITH PULL-UPS) 1 5 60% 225
5 5 75% 281.25
PULL-UPS 5 8
SEATED ROW 3 8 to 10
(SUPER SET)
HAMMER CURLS 3 10ea 35 to 40
LAT PULL DOWN 3 10 to 12
(SUPER SET)
WALL ARM SLIDES 3 15
BOSU BALL PUSH UP VARIATION 3 8
(SUPER SET)
BACK EXTENSION 3 15 25
CALVES 3 25
3 WAY (INSIDE, OUSTIDE, NUETRAL)
SPECIAL: 1) STRETCH SEQUENCE
Week 1 Day5
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
FRONT SQUAT 1 5 135
1 5 155
5 5 185
BAND BICEP 5 10ea
BARBELL LUNGES 2 6ea 135
1 6ea 155
BAND TRICEP 3 20
DB INCLINE BENCH PRESS 3 10 50-60
SPECIAL: 1) CORE: CMU BBALL
2) STRETCH SEQUENCE
POWER CLEAN MAX 235 BENCH PRESS MAX 265
BACK SQUAT MAX 365 DEADLIFT MAX 375
Week 2 Day 1
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
HANG POWER CLEAN 1 4 60% 141
3 4 78% 183.3
BACK SQUAT 1 5 53% 193.45
1 5 70% 255.5
5 4 80% 292
INTERNAL/EXTERNAL ROTATIONS 5 5ea BAND
PULL-UPS 4 8
RDL 3 6 78% 183.3
ZOTTMAN DB CURLS 3 10 20
(SLOW CONTROLLED REPS)
SPECIAL: 1) CORE: FLORIDA GATOR ABS 2 SETS
2) STRETCH SEQUENCE
Week 2 DAY2
EXERCISE SETS REPS % WEIGHT
BENCH PRESS 1 5 53% 140.45
1 5 70% 185.5
5 4 80% 212
LEG PRESS 1 5 90% 328.5
2 10 120% 438
TRICEPS
CABLE PULL DOWN 3 10 to 12
LYING DB EXTENSION 3 8 to 10
DIPS 3 10 to 12
FOREARMS
BARBELL WRIST EXTENSION 2 20
CABLE FLYS 3 10
SPECIAL: 1) STRETCH SEQUENCE
Week 2 DAY3
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 5 60% 141
(SUPER SET WITH BOX JUMP) 1 5 70% 164.5
5 4 85% 199.75
BOX JUMP 5 5
HANG PULL TO CLEAN 1 4 60% 141
1 SET=(3 PULL+1 CLEAN) 1 4 65% 152.75
(SUPER SET) 1 4 70% 164.5
DB FRONT+ SIDE RAISE 3 5ea 22.5
SB RDL 3 8 to 10
BAND PULL-APART 3 15
SPECIAL: 1) CORE: CABLE OBLIQUE TWISTS 2 SETS EACH
2) STRETCH SEQUENCE
Week 2 DAY4
EXERCISE SETS REPS % WEIGHT
DEADLIFT 1 5 52% 195
(SUPER SET WITH PULL-UPS) 1 5 62% 232.5
5 4 78% 292.5
PULL-UPS 5 8
SEATED ROW 3 8 to 10
(SUPER SET)
HAMMER CURLS 3 10ea 35 to 40
LAT PULL DOWN 3 10 to 12
(SUPER SET)
WALL ARM SLIDES 3 15
BOSU BALL PUSH UP VARIATION 3 8
(SUPER SET)
BACK EXTENSION 3 15 25
CALVES 3 25
3 WAY (INSIDE, OUSTIDE, NUETRAL)
SPECIAL: 1) STRETCH SEQUENCE
Week 2 DAY5
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
FRONT SQUAT 1 5 135
1 5 155
5 4 195
BAND BICEP 5 10ea
BARBELL LUNGES 1 6ea 135
2 6ea 175
BAND TRICEP 3 20
DB INCLINE BENCH PRESS 3 10 50-60
SPECIAL: 1) CORE: CMU BBALL
2) STRETCH SEQUENCE
POWER CLEAN MAX 235 BENCH PRESS MAX 265
BACK SQUAT MAX 365 DEADLIFT MAX 375
Week 3 Day 1
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
HANG POWER CLEAN 1 4 60% 141
3 4 78% 183.3
BACK SQUAT 1 5 53% 193.45
1 5 70% 255.5
5 4 85% 310.25
INTERNAL/EXTERNAL ROTATIONS 5 5ea BAND
PULL-UPS 4 8
RDL 3 6 82% 192.7
ZOTTMAN DB CURLS 3 10 20
(SLOW CONTROLLED REPS)
SPECIAL: 1) CORE: FLORIDA GATOR ABS 2 SETS
2) STRETCH SEQUENCE
Week3 DAY2
EXERCISE SETS REPS % WEIGHT
BENCH PRESS 1 5 53% 140.45
1 5 74% 196.1
5 4 82% 217.3
LEG PRESS 1 5 90% 328.5
2 10 150% 547.5
TRICEPS
CABLE PULL DOWN 3 10 to 12
LYING DB EXTENSION 3 8 to 10
DIPS 3 10 to 12
FOREARMS
BARBELL WRIST EXTENSION 2 20
CABLE FLYS 3 10
SPECIAL: 1) STRETCH SEQUENCE
Week 3 DAY3
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 5 60% 141
(SUPER SET WITH BOX JUMP) 1 5 82% 192.7
5 3 87% 204.45
BOX JUMP 5 5
HANG PULL TO CLEAN 1 4 60% 141
1 SET=(3 PULL+1 CLEAN) 1 4 65% 152.75
(SUPER SET) 1 4 70% 164.5
DB FRONT+ SIDE RAISE 3 8ea 17.5
SB RDL 3 8 to 10
BAND PULL-APART 3 15
SPECIAL: 1) CORE: CABLE OBLIQUE TWISTS 2 SETS EACH
2) STRETCH SEQUENCE
Week 3 DAY4
EXERCISE SETS REPS % WEIGHT
DEADLIFT 1 5 52% 195
(SUPER SET WITH PULL-UPS) 1 5 62% 232.5
5 3 80% 300
PULL-UPS 5 8
SEATED ROW 3 8 to 10
(SUPER SET)
HAMMER CURLS 3 10ea 35 to 40
LAT PULL DOWN 3 10 to 12
(SUPER SET)
WALL ARM SLIDES 3 15
BOSU BALL PUSH UP VARIATION 3 8
(SUPER SET)
BACK EXTENSION 3 15 25
CALVES 3 25
3 WAY (INSIDE, OUSTIDE, NUETRAL)
SPECIAL: 1) STRETCH SEQUENCE
Week 3 DAY5
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
FRONT SQUAT 1 5 135
1 5 155
5 3 205
BAND BICEP 5 10ea
BARBELL LUNGES 1 6ea 135
2 6ea 175
BAND TRICEP 3 20
DB INCLINE BENCH PRESS 3 10 50-60
SPECIAL: 1) CORE: CMU BBALL
2) STRETCH SEQUENCE
POWER CLEAN MAX 235 BENCH PRESS MAX 265
BACK SQUAT MAX 365 DEADLIFT MAX 375
Week 4 Day 1
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
HANG POWER CLEAN 1 4 60% 141
3 4 78% 183.3
BACK SQUAT 1 5 78% 284.7
2 3 85% 310.25
2 3 90% 328.5
INTERNAL/EXTERNAL ROTATIONS 5 5ea BAND
PULL-UPS 3 8
RDL 3 6 80% 188
ZOTTMAN DB CURLS 3 10 20
(SLOW CONTROLLED REPS)
SPECIAL: 1) CORE: FLORIDA GATOR ABS 2 SETS
2) STRETCH SEQUENCE
Week4 DAY2
EXERCISE SETS REPS % WEIGHT
BENCH PRESS 1 5 74% 196.1
1 5 90% 238.5
2 1 100% 265
LEG PRESS 1 5 90% 328.5
2 10 150% 547.5
TRICEPS
CABLE PULL DOWN 3 10 to 12
LYING DB EXTENSION 3 8 to 10
DIPS 3 10 to 12
FOREARMS
BARBELL WRIST EXTENSION 2 20
CABLE FLYS 3 10
SPECIAL: 1) STRETCH SEQUENCE
Week 4 DAY3
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 5 60% 141
(SUPER SET WITH BOX JUMP) 1 4 82% 192.7
4 2 90% 211.5
BOX JUMP 4 5
HANG PULL TO CLEAN 1 4 60% 141
1 SET=(3 PULL+1 CLEAN) 1 4 65% 152.75
(SUPER SET) 1 4 70% 164.5
DB FRONT+ SIDE RAISE 3 8ea 17.5
SB RDL 3 8 to 10
BAND PULL-APART 3 15
SPECIAL: 1) CORE: CABLE OBLIQUE TWISTS 2 SETS EACH
2) STRETCH SEQUENCE
Week 4 DAY4
EXERCISE SETS REPS % WEIGHT
DEADLIFT 1 5 52% 195
(SUPER SET WITH PULL-UPS) 1 5 62% 232.5
5 3 82% 307.5
PULL-UPS 5 8
SEATED ROW 3 8 to 10
(SUPER SET)
HAMMER CURLS 3 10ea 35 to 40
LAT PULL DOWN 3 10 to 12
(SUPER SET)
WALL ARM SLIDES 3 15
BOSU BALL PUSH UP VARIATION 3 8
(SUPER SET)
BACK EXTENSION 3 15 25
CALVES 3 25
3 WAY (INSIDE, OUSTIDE, NUETRAL)
SPECIAL: 1) STRETCH SEQUENCE
Week 4 DAY5
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
FRONT SQUAT 1 5 135
1 5 185
4 4 225
BAND BICEP 5 10ea
BARBELL LUNGES 1 6ea 135
2 6ea 175
BAND TRICEP 3 20
DB INCLINE BENCH PRESS 3 10 50-60
SPECIAL: 1) CORE: CMU BBALL
2) STRETCH SEQUENCE
POWER CLEAN MAX 235 BENCH PRESS MAX 265
BACK SQUAT MAX 365 DEADLIFT MAX 375
Week 5 DAY 1
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
HANG POWER CLEAN 1 4 60% 141
3 4 82% 192.7
BACK SQUAT 1 5 78% 284.7
2 3 85% 310.25
3 4 90% 328.5
INTERNAL/EXTERNAL ROTATIONS 5 5ea BAND
PULL-UPS 3 8
CALF RAISES 3 15
INCLINE DUMBELL PRESS 2 10 60
SPECIAL: 1) PALLOFF CABLE ABS
2) STRETCH SEQUENCE
Week 5 DAY2
EXERCISE SETS REPS % WEIGHT
BENCH PRESS 1 4 74% 225.25
2 2 90% 238.5
1 1 100% 265
LEG PRESS 1 5 90% 328.5
2 10 150% 547.5
TRICEPS
CABLE PULL DOWN 3 10 to 12
LYING DB EXTENSION 3 8 to 10
DIPS 3 10 to 12
FOREARMS
BARBELL WRIST EXTENSION 2 20
CABLE FLYS 3 10
SPECIAL: 1) STRETCH SEQUENCE
Week 5 DAY3
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 5 60% 141
(SUPER SET WITH BOX JUMP) 1 4 75% 176.25
4 2 82% 192.7
BOX JUMP 4 5
HANG PULL TO CLEAN 1 4 60% 141
1 SET=(3 PULL+1 CLEAN) 1 4 65% 152.75
(SUPER SET) 1 4 70% 164.5
DB FRONT+ SIDE RAISE 3 8ea 20
SB RDL 3 8 to 10
BAND PULL-APART 3 15
SPECIAL: 1) CMU Abs
2) STRETCH SEQUENCE
Week 5 DAY4
EXERCISE SETS REPS % WEIGHT
DEADLIFT 1 5 52% 195
(SUPER SET WITH PULL-UPS) 1 5 65% 243.75
5 3 85% 318.75
PULL-UPS 5 8
SEATED ROW 3 8 to 10
(SUPER SET)
HAMMER CURLS 3 10ea 35 to 40
LAT PULL DOWN 3 10 to 12
(SUPER SET)
WALL ARM SLIDES 3 15
BOSU BALL PUSH UP VARIATION 3 8
(SUPER SET)
BACK EXTENSION 3 15 25
CALVES 3 25
3 WAY (INSIDE, OUSTIDE, NUETRAL)
SPECIAL: 1) STRETCH SEQUENCE
Week 5 DAY5
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
FRONT SQUAT 1 5 135
1 5 185
3 3 245
BAND BICEP 5 10ea
BARBELL LUNGES 1 6ea 135
2 6ea 175
BAND TRICEP 3 20
DB INCLINE BENCH PRESS 3 10 50-60
SPECIAL: 1) CORE: CMU BBALL
2) STRETCH SEQUENCE

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