“BLITZ PROGRAM”

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 H OW TO R E A D T H I S P R O G R A M

Not all coaches use the same program structure or template. While I try to make it as simple and easily understandable as possible, I find that some of the
formatting that I use might be confusing for some.

And since what you do in the gym matters more than what’s on the piece of paper, I want to make sure that you truly understand what the program calls for.

THE PRESCRIPTION GRID

First let’s look at what the program visually looks like.

Front squat
Sets 3 Tempo/Method 8 sec. eccentric

Reps 5 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 5 5 5 5 5 5

RPE 5 6 7 8 8-9 9-10

WEIGHT

Notes : Lower the bar in 8 seconds, lift as fast as you can.

Each workout day has its own sheet(s). 1-2 pages is used depending on the number of exercises for the session. Then you have one table for each exercise
as well as all the information needed to perform that movement correctly.

Let’s start by looking at the general information provided for each training day.
 Then you have the exercise table where you have the information telling you how to train.

1 5
2 6

Lying EZ bar triceps extension

3 Sets 4 Tempo/Method 3010

4 Reps 12-10-8-6 Rest period 60-90 sec

8 SET 1 2 3 4 5 6 7 8 9

9 REPS 12 12 12 10 8 6

10 RPE 6 7 8-9 8-9 8-9 8-9

11 WEIGHT

7 Notes : Add weight from set to set. A1 & A2 are alternated.

1. The order of the exercise. This can include either a letter (“A” in the example) or a letter plus 5. Tempo/method. This tells you how you will be performing you reps/sets. It can be a precise tempo
a number (e.g. “D1”). When there is only a letter, it means that the exercise is performed by itself, i.e. you prescription (see the table below). In which case you will have a 4 digits number giving you the speed
perform all the sets for this movement before moving on to the next. If there is a letter and a number prescription for your reps. The first number indicates the duration in seconds of the eccentric phase of
(e.g. D1 and D2) it indicates a combination of 2+ exercises. Note that this is not necessarily a superset. It the movement (lowering the weight), the second digit would indicate a pause between the eccentric and
simply means that you alternate between a set of D1 with a set o D2. You still respect the rest intervals concentric. I don’t use that in my prescription: if there is a pause I simply write “stato-dynamic” and mention
between both. For example, if the program calls for 90 seconds of rest after D1 and 2 minutes avec D2 the position and duration of the pause in the “notes” box. The third number is the duration, in seconds, on the
you would do: concentric/lifting phase. And the last number is a pause at the end of the concentric rep. Sometimes I simply
give a repetition style (like the “slow eccentric” above), in which case refer to the “notes” box for more info.
First set of D1 / Rest 90 seconds / First set of D2 / Rest 2 minutes / Second set of D1/ Rest 90
seconds/ Second set of D2/ rest 2 minutes, etc. 6. The rest period after your set. You have some leeway here. You don’t have to use the exact rest
period, especially if it kills the rhythm of your workout. But stay in the right ballpark.
2. The name of the exercise. This is pretty straightforward info. It normally includes the exercise
as well as info about the grip if needed. 7. Notes box. This is where I give you information regarding the training method used (e.g. position and
duration of a pause) or technique cues.
3. The number of “work” sets. You’ll notice that the program grid below includes more than the
prescribed number of work sets because the grid also includes the warm-up sets prescription (in grey). 8. Workout grid/sets. This is where you fill out the weight you are using for each set. It also gives you
indication about how to perform each set. This first row is the set number ranging from 1 to 9. Normally the first
4. The number of reps per set. This will tell you either the number of reps for your sets or a 2 or 3 are warm-up sets, which is why they are of a different color.
specific loading scheme. For example, if it says “5” it means that all of your work sets are performed for
5 reps. If it’s something like 8-6-4-4-6-8 it means that the first set has 8 reps, then you add weight for 9. Workout grid/reps. This is the number of reps you perform on each individual set.
the next set which has 6 reps. The third set is still heavier and is done for 4 reps. Then you work your
way up, gradually reducing the reps. You can also have a loading scheme name, like “Miller clusters 1”
10. Workout grid/RPE. RPE means “Rate of Perceived Effort” or how hard you are pushing each set. This
in which case the scheme will be explained in the note section. Sometimes you will be given a range:
will help you with the load selection for each set.
6-8. This means that as long you get 6, 7 or 8 reps in you set, you are fine. This allows you to be more
aggressive with your weight selection.
11. Workout grid/weight. This is where you enter the weight you used for your set.
 RPE CHART

The following table gives you an idea of what each RPE level means.

R AT E O F P E R C E I V E D E F F O R T I N L I F T I N G AC T I V I T E S

10 Maximal effort Cannot do more

9.5 Quasi-maximal effort Can’t do 1 more repetition, but might add a bit more weight

9 Extremely intense Can do 1 more repetition

8.5 Very intense Can do 1 more repetition, maybe 2

8 Intense Can do 2 more repetition

7.5 Moderately difficult Can do 2 more repetition. maybe 3

7 Moderate effort Can do 3 more repetition

5-6 Comfortable Can do 4-6 more repetition

1-4 Easy Warm Up

MORE ABOUT THE TEMPO

Remember that the tempo can be prescribed as a four digits number (e.g. 3010). Or as a guideline (e.g. lower the bar/perform the eccentric in 5 seconds).

In many movements the order of the 4 digits is the same as what happens during the exercise. The first number (duration of the eccentric phase) also occurs first during the lift.
For example, in the squat or bench press you start by lowering the bar (eccentric).

1 2 3

For example, going from image 1 to image 2 is the eccentric phase (you are resisting the weight) and is thus the first digit in the number. Going from image 2 to image 3
represents the concentric phase (overcoming/lifting the weight) and is noted as the third digit. The second digit would represent a pause somewhere between image 1 and
image 2 and the fourth digit a pause as the top of image 3.

But in some movements the order of the digits (which doesn’t change) and the phases of the movement are not the same. For example, in a deadlift, military press or chin-up the
concentric phase (third digit) occurs first in the movement.
 1 2 3

In the example above going from image 1 to 2 happens first in the movement. But since it is the concentric phase (overcoming/lifting the weight) it is still noted as the third digit,
not the first one.

The first digit is the duration of the eccentric phase. And the eccentric phase is when you are resisting/lowering the weight and that happens when you go from image 2 to
image 3.

You thus have exercises where the digit order is the same as what happens in the performance of the movement and movements where you start each rep with the concentric
phase which means that the third digit happens first when you perform the exercise.

Same digit and performance order Phase noted as third digit happens first

Bench press variations Lay pulldown variations

Squat variations Rowing variations

Romanian deadlift Duffin upright row

Triceps extension variations Biceps curl variations

Leg press Cuban press/Seated clean & press

Hack squat Pretty much all cable exercises

DB split squat Bench press/squats from pins

DB press* Deadlift from floor or pins

Leg curl

*In the DB press you often have to press the DB to get them to the starting position, this could technically be seen as using a reverse order. But I
prefer not to include the pressing action you use to get the DB up in the first place.

WEEK 1
BLITZ PROGRAM - BLOCK 1 - WEEK 1

/ BLITZ PROGRAM 7
 B LO C K 1 - W E E K 1 - M O N DAY

A1. BACK SQUAT B2. DB ROMANIAN DEADLIFT

Sets 4 Tempo/Method 5 sec eccentric Sets 4 Tempo/Method 5 sec eccentric

Reps 10-8-6-12 Rest period 45 sec Reps 10-8-6-12 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 110 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

A2. BARBELL CURL C1. LAT PULLDOWN CLOSE GRIP

Sets 4 Tempo/Method 5 sec eccentric Sets 4 Tempo/Method 5 sec eccentric

Reps 10-8-6-12 Rest period 90 sec Reps 10-8-6-12 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

B1. INCLINE BENCH PRESS C2. DB LYING TRICEPS EXT.

Sets 4 Tempo/Method 5 sec eccentric Sets 4 Tempo/Method 5 sec eccentric

Reps 10-8-6-12 Rest period 45 sec Reps 10-8-6-12 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed.. periods during the set if needed.

/ BLITZ PROGRAM 8
 B LO C K 1 - W E E K 1 - T U E S DAY

A1. FARMER'S WALK B2. DB OVERHEAD WALK

Sets 4 Tempo/Method Walking Sets 4 Tempo/Method Walking

Reps 40 seconds Rest period 45 sec Reps 40 seconds Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
20 20 20 40 40 40 40 20 20 20 40 40 40 40
REPS seconds seconds seconds seconds seconds seconds seconds
REPS seconds seconds seconds seconds seconds seconds seconds
RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : You can use farmer walk handles, heavy dumbbells or a trap bar. Notes : The goal is to walk for 40 seconds with the same DBs as in B1 held in the overhead position.
Walk for the prescribed duration.

A2. SERRATUS CRUNCHES C1. PROWLER PUSHING

Sets 4 Tempo/Method 3020 Sets 4 Tempo/Method Walking

Reps 10 TO 12 Rest period 90 sec Reps 40 seconds Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
20 20 20 40 40 40 40
REPS 10 10 10 10 to 12 10 to 12 10 to 12 10 to 12 REPS seconds seconds seconds seconds seconds seconds seconds
RPE 5 6 7 8 8 8 to 9 8 to 9 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : If you don't have a prowler use a stationary bike with very high resistance.
periods during the set if needed. Use a heavy weight for the duration.

B1. DB THRUSTERS C2. SWISS BALL CRUNCHES

Sets 4 Tempo/Method Explosive Sets 4 Tempo/Method 3030

Reps 10-8-6-12 Rest period 45 sec Reps 10 TO 15 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 10 10 10 12 to 15 12 to 15 12 to 15 12 to 15

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 9 to 10 9 to 10 9 to 10 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : The goal here is to make the reps as difficult as possible, go slow and squeeze hard every inch
periods during the set if needed. of every rep.

/ BLITZ PROGRAM 9
 B LO C K 1 - W E E K 1 - W E D N E S DAY

A1. FRONT SQUAT B2. LYING LEG CURLS

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 15 sec + 8-10 Rest period 45 sec Reps 15 sec + 8-10 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the mid range position for the prescribed duration in the rep section, then immediately Notes : Hold the 90 degrees position for the prescribed duration in the rep section, then immediately
do your reps do your reps.

A2. DB HAMMER CURL C1. LAT PULLDOWN MID GRIP

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 15 sec + 8-10 Rest period 90 sec Reps 15 sec + 8-10 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the 90 degrees position for the prescribed duration in the rep section, then immediately Notes : Hold the peak contraction position for the prescribed duration in the rep section, then
do your reps. immediately do your reps

B1. BAR Z-PRESS C2. DB LATERAL RAISE

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 15 sec + 8-10 Rest period 45 sec Reps 15 sec + 8-10 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the bar at eyes level for the prescribed duration in the rep section, then immediately do Notes : Hold the peak contraction position for the prescribed duration in the rep section, then
your reps. immediately do your reps

/ BLITZ PROGRAM 10
 B LO C K 1 - W E E K 1 - F R I DAY

A1. B.SQUAT HEELS ELEVATED B2. DB ALTERNATING LUNGES

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 12-10-8-15 Rest period 45 sec Reps 12-10-8-15 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 12 10 8 15 REPS 8 8 8 12 10 8 15

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 15 reps with the weight you used for 12 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

A2. REVERSE EZ BAR CURL C1. SEATED ROW

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 12-10-8-15 Rest period 90 sec Reps 12-10-8-15 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 12 10 8 15 REPS 8 8 8 12 10 8 15

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed.. periods during the set if needed.

B1. BENCH PRESS C2. EZ BAR LYING TRICEPS EXT.

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 12-10-8-15 Rest period 45 sec Reps 12-10-8-15 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 12 10 8 15 REPS 8 8 8 12 10 8 15

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

/ BLITZ PROGRAM 11
 B LO C K 1 - W E E K 1 - S AT U R DAY

WEEK INTERVALS 1 STEADY STATE INTERVALS 2

Easy Hard Number Duration Intensity Easy Hard Number

1 45 seconds 15 seconds 3 35 min 110 - 120 heart rate -- -- --

2 45 seconds 15 seconds 5 35 min 110 - 120 heart rate -- -- --

3 45 seconds 15 seconds 8 30 min 110 - 120 heart rate 30 seconds 30 seconds 3

4 30 seconds 30 seconds 5 30 min 110 - 120 heart rate 30 seconds 30 seconds 5

5 30 seconds 30 seconds 7 25 min 110 - 120 heart rate 30 seconds 30 seconds 6

6 30 seconds 30 seconds 9 20 min 110 - 120 heart rate 30 seconds 30 seconds 7

Notes : This day doesn't change throughout the 6 week, only the parameters will. Here is the programing for the whole 6 weeks

/ BLITZ PROGRAM 12

WEEK 2
BLITZ PROGRAM - BLOCK 1 - WEEK 2

/ BLITZ PROGRAM 13
 B LO C K 1 - W E E K 2 - M O N DAY

A1. BACK SQUAT B2. DB ROMANIAN DEADLIFT

Sets 4 Tempo/Method 6 sec eccentric Sets 4 Tempo/Method 6 sec eccentric

Reps 10-8-6-12 Rest period 45 sec Reps 10-8-6-12 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 110 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

A2. BARBELL CURL C1. LAT PULLDOWN CLOSE GRIP

Sets 4 Tempo/Method 6 sec eccentric Sets 4 Tempo/Method 6 sec eccentric

Reps 10-8-6-12 Rest period 90 sec Reps 10-8-6-12 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

B1. INCLINE BENCH PRESS C2. DB LYING TRICEPS EXT.

Sets 4 Tempo/Method 6 sec eccentric Sets 4 Tempo/Method 6 sec eccentric

Reps 10-8-6-12 Rest period 45 sec Reps 10-8-6-12 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed.. periods during the set if needed.

/ BLITZ PROGRAM 14
 B LO C K 1 - W E E K 2 - T U E S DAY

A1. FARMER'S WALK B2. DB OVERHEAD WALK

Sets 4 Tempo/Method Walking Sets 4 Tempo/Method Walking

Reps 50 seconds Rest period 45 sec Reps 50 seconds Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
20 20 20 50 50 50 50 20 20 20 50 50 50 50
REPS seconds seconds seconds seconds seconds seconds seconds
REPS seconds seconds seconds seconds seconds seconds seconds
RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : You can use farmer walk handles, heavy dumbbells or a trap bar. Notes : The goal is to walk for 40 seconds with the same DBs as in B1 held in the overhead position.
Walk for the prescribed duration.

A2. SERRATUS CRUNCHES C1. PROWLER PUSHING

Sets 4 Tempo/Method 3020 Sets 4 Tempo/Method Walking

Reps 10 TO 12 Rest period 90 sec Reps 50 seconds Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
20 20 20 50 50 50 50
REPS 10 10 10 10 to 12 10 to 12 10 to 12 10 to 12 REPS seconds seconds seconds seconds seconds seconds seconds
RPE 5 6 7 8 8 8 to 9 8 to 9 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : If you don't have a prowler use a stationary bike with very high resistance.
periods during the set if needed. Use a heavy weight for the duration.

B1. DB THRUSTERS C2. SWISS BALL CRUNCHES

Sets 4 Tempo/Method Explosive Sets 4 Tempo/Method 3030

Reps 10-8-6-12 Rest period 45 sec Reps 10 TO 15 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 10 10 10 12 to 15 12 to 15 12 to 15 12 to 15

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 9 to 10 9 to 10 9 to 10 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : The goal here is to make the reps as difficult as possible, go slow and squeeze hard every inch
periods during the set if needed. of every rep.

/ BLITZ PROGRAM 15
 B LO C K 1 - W E E K 2 - W E D N E S DAY

A1. FRONT SQUAT B2. LYING LEG CURLS

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 20 sec + 8-10 Rest period 45 sec Reps 20 sec + 8-10 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the mid range position for the prescribed duration in the rep section, then immediately Notes : Hold the 90 degrees position for the prescribed duration in the rep section, then immediately
do your reps do your reps.

A2. DB HAMMER CURL C1. LAT PULLDOWN MID GRIP

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 20 sec + 8-10 Rest period 90 sec Reps 20 sec + 8-10 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the 90 degrees position for the prescribed duration in the rep section, then immediately Notes : Hold the peak contraction position for the prescribed duration in the rep section, then
do your reps. immediately do your reps

B1. BAR Z-PRESS C2. DB LATERAL RAISE

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 20 sec + 8-10 Rest period 45 sec Reps 20 sec + 8-10 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the bar at eyes level for the prescribed duration in the rep section, then immediately do Notes : Hold the peak contraction position for the prescribed duration in the rep section, then
your reps. immediately do your reps

/ BLITZ PROGRAM 16
 B LO C K 1 - W E E K 2 - F R I DAY

A1. B.SQUAT HEELS ELEVATED B2. DB ALTERNATING LUNGES

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 10-8-6-12 Rest period 45 sec Reps 10-8-6-12 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 15 reps with the weight you used for 12 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

A2. REVERSE EZ BAR CURL C1. SEATED ROW

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 10-8-6-12 Rest period 90 sec Reps 10-8-6-12 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed.. periods during the set if needed.

B1. BENCH PRESS C2. EZ BAR LYING TRICEPS EXT.

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 10-8-6-12 Rest period 45 sec Reps 10-8-6-12 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

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 B LO C K 1 - W E E K 2 - S AT U R DAY

WEEK INTERVALS 1 STEADY STATE INTERVALS 2

Easy Hard Number Duration Intensity Easy Hard Number

1 45 seconds 15 seconds 3 35 min 110 - 120 heart rate -- -- --

2 45 seconds 15 seconds 5 35 min 110 - 120 heart rate -- -- --

3 45 seconds 15 seconds 8 30 min 110 - 120 heart rate 30 seconds 30 seconds 3

4 30 seconds 30 seconds 5 30 min 110 - 120 heart rate 30 seconds 30 seconds 5

5 30 seconds 30 seconds 7 25 min 110 - 120 heart rate 30 seconds 30 seconds 6

6 30 seconds 30 seconds 9 20 min 110 - 120 heart rate 30 seconds 30 seconds 7

Notes : This day doesn't change throughout the 6 week, only the parameters will. Here is the programing for the whole 6 weeks

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WEEK 3
BLITZ PROGRAM - BLOCK 1 - WEEK 3

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 B LO C K 1 - W E E K 3 - M O N DAY

A1. BACK SQUAT B2. DB ROMANIAN DEADLIFT

Sets 4 Tempo/Method 7 sec eccentric Sets 4 Tempo/Method 7 sec eccentric

Reps 10-8-6-12 Rest period 45 sec Reps 10-8-6-12 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 110 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

A2. BARBELL CURL C1. LAT PULLDOWN CLOSE GRIP

Sets 4 Tempo/Method 7 sec eccentric Sets 4 Tempo/Method 7 sec eccentric

Reps 10-8-6-12 Rest period 90 sec Reps 10-8-6-12 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

B1. INCLINE BENCH PRESS C2. DB LYING TRICEPS EXT.

Sets 4 Tempo/Method 7 sec eccentric Sets 4 Tempo/Method 7 sec eccentric

Reps 10-8-6-12 Rest period 45 sec Reps 10-8-6-12 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 8 8 8 10 8 6 12

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed.. periods during the set if needed.

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 B LO C K 1 - W E E K 3 - T U E S DAY

A1. FARMER'S WALK B2. DB OVERHEAD WALK

Sets 4 Tempo/Method Walking Sets 4 Tempo/Method Walking

Reps 60 seconds Rest period 45 sec Reps 60 seconds Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
20 20 20 60 60 60 60 20 20 20 60 60 60 60
REPS seconds seconds seconds seconds seconds seconds seconds
REPS seconds seconds seconds seconds seconds seconds seconds
RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : You can use farmer walk handles, heavy dumbbells or a trap bar. Notes : The goal is to walk for 40 seconds with the same DBs as in B1 held in the overhead position.
Walk for the prescribed duration.

A2. SERRATUS CRUNCHES C1. PROWLER PUSHING

Sets 4 Tempo/Method 3020 Sets 4 Tempo/Method Walking

Reps 10 TO 12 Rest period 90 sec Reps 60 seconds Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
20 20 20 60 60 60 60
REPS 10 10 10 10 to 12 10 to 12 10 to 12 10 to 12 REPS seconds seconds seconds seconds seconds seconds seconds
RPE 5 6 7 8 8 8 to 9 8 to 9 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : If you don't have a prowler use a stationary bike with very high resistance.
periods during the set if needed. Use a heavy weight for the duration.

B1. DB THRUSTERS C2. SWISS BALL CRUNCHES

Sets 4 Tempo/Method Explosive Sets 4 Tempo/Method 3030

Reps 10-8-6-12 Rest period 45 sec Reps 10 TO 15 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 10 8 6 12 REPS 10 10 10 12 to 15 12 to 15 12 to 15 12 to 15

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 9 to 10 9 to 10 9 to 10 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : The goal here is to make the reps as difficult as possible, go slow and squeeze hard every inch
periods during the set if needed. of every rep.

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 B LO C K 1 - W E E K 3 - W E D N E S DAY

A1. FRONT SQUAT B2. LYING LEG CURLS

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 25 sec + 8-10 Rest period 45 sec Reps 25 sec + 8-10 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the mid range position for the prescribed duration in the rep section, then immediately Notes : Hold the 90 degrees position for the prescribed duration in the rep section, then immediately
do your reps do your reps.

A2. DB HAMMER CURL C1. LAT PULLDOWN MID GRIP

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 25 sec + 8-10 Rest period 90 sec Reps 25 sec + 8-10 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the 90 degrees position for the prescribed duration in the rep section, then immediately Notes : Hold the peak contraction position for the prescribed duration in the rep section, then
do your reps. immediately do your reps

B1. BAR Z-PRESS C2. DB LATERAL RAISE

Sets 4 Tempo/Method Iso-dynamic Sets 4 Tempo/Method Iso-dynamic

Reps 25 sec + 8-10 Rest period 45 sec Reps 25 sec + 8-10 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10 REPS 8 8 8 8 to 10 8 to 10 8 to 10 8 to 10

RPE 5 6 7 8 8 8 to 9 9 to 10 RPE 5 6 7 8 8 8 to 9 9 to 10

WEIGHT WEIGHT
Notes : Hold the bar at eyes level for the prescribed duration in the rep section, then immediately do Notes : Hold the peak contraction position for the prescribed duration in the rep section, then
your reps. immediately do your reps

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 B LO C K 1 - W E E K 3 - F R I DAY

A1. B.SQUAT HEELS ELEVATED B2. DB ALTERNATING LUNGES

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 8-6-4-10 Rest period 45 sec Reps 8-6-4-10 Rest period 90 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 6 4 10 REPS 8 8 8 8 6 4 10

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 15 reps with the weight you used for 12 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

A2. REVERSE EZ BAR CURL C1. SEATED ROW

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 8-6-4-10 Rest period 90 sec Reps 8-6-4-10 Rest period 30 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 6 4 10 REPS 8 8 8 8 6 4 10

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed.. periods during the set if needed.

B1. BENCH PRESS C2. EZ BAR LYING TRICEPS EXT.

Sets 4 Tempo/Method 2010 Sets 4 Tempo/Method 2010

Reps 8-6-4-10 Rest period 45 sec Reps 8-6-4-10 Rest period 75 sec

WARM-UP SETS WORK SETS WARM-UP SETS WORK SETS

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 6 4 10 REPS 8 8 8 8 6 4 10

RPE 5 6 7 8 8 8 9 to 10 RPE 5 6 7 8 8 8 9 to 10

WEIGHT WEIGHT
Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest Notes : On the last set the goal is to get 12 reps with the weight you used for 10 reps, take short rest
periods during the set if needed. periods during the set if needed.

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 B LO C K 1 - W E E K 3 - S AT U R DAY

WEEK INTERVALS 1 STEADY STATE INTERVALS 2

Easy Hard Number Duration Intensity Easy Hard Number

1 45 seconds 15 seconds 3 35 min 110 - 120 heart rate -- -- --

2 45 seconds 15 seconds 5 35 min 110 - 120 heart rate -- -- --

3 45 seconds 15 seconds 8 30 min 110 - 120 heart rate 30 seconds 30 seconds 3

4 30 seconds 30 seconds 5 30 min 110 - 120 heart rate 30 seconds 30 seconds 5

5 30 seconds 30 seconds 7 25 min 110 - 120 heart rate 30 seconds 30 seconds 6

6 30 seconds 30 seconds 9 20 min 110 - 120 heart rate 30 seconds 30 seconds 7

Notes : This day doesn't change throughout the 6 week, only the parameters will. Here is the programing for the whole 6 weeks

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