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One of the things I really enjoy doing is writing up workouts for people.  It’s just another way for me to think creatively and do something exercise related.  Ever since I left the University of Redlands and my position as Head Strength and Conditioning Coach, there is definitely a piece missing in my life and that’s the constant programming and coming up with workouts for people on the spot.

“Coach, what’s another good back exercise,” or “What’s a good ab routine?” or “Brah, how you get gunz like that? Serious kine.”

When a couple of my former athletes tweeted me asking for a workout, it all made sense that although I may not be actually training groups right now doesn’t mean I should stop writing workouts.

So here we go…

Monday is going to be known as Workout of the Week aka WOW.  Yea, I’m biting off Crossfit’s WOD but I think WOW sounds way better.  You can follow the conversations and ask any questions about the workout through email or even over twitter with #BodyByAipa (hashtag inspired by several University of Redlands Bulldog football players).

Phase 1 Week 1

I feel like personal trainers these days don’t teach anymore.  It’s important for people to learn about their bodies rather than just spoon fed exercises, sets, and reps.  That’s not how I do things.  I wrote about a few ‘Red Flags’ when it comes to hiring a personal trainer, here.

This phase is to prepare your body for Phase 2.  Even if you’ve been exercising for awhile and feel you are pretty advanced, I’d still suggest you start off with Phase 1 because you’ll still get a solid workout.  Here’s the good thing, if your goal is build muscle or get shredded, you will benefit from this workout.

Enough talking, here’s the workout.  Remember any questions, feel free to email me or use #BodyByAipa to join in on the conversation.

How to use the program

This workout is set up for people who can train 3-4 times a week with weights.  You can still do other activities on your off days and I will even give a few workout ideas to do throughout the week. This program is set up as a total body routine.

For those who want to get lean, remember the more muscles your stimulate during a workout the more calories you expend.  And for those who want to build muscle, by increasing the frequency of training muscles you give your body more of a chance to re-build.  So everyday you will be training your whole body but I will emphasize a certain muscle groups each workout; Push, Pull, and Legs.  This is sort of a Hypertrophy/Fat loss Hybrid program.

This program will will incorporate tri-sets and circuits to increase the metabolic disturbance of the workout. When you see exercises grouped together by letters such as A and B, you will perform all the exercises one after the other resting no longer than 30 sec.    You will see the prescribed rest period.

For example in Workout A1 you have DB Incline Press, Goblet Squat, and DB Row all grouped together with (A).  This means you will perform Db Incline Press, then with minimum rest you move on to Goblet Squat, again with minimum rest you move to DB Row.  After you finish DB Row, you will rest for the prescribed time before you do 2 more sets of the circuit.

If you train during crazy rush times which can be a pain in the ass, especially when someone is doing biceps curls in the squat rack and you need it to do some squats, then the main thing is to make sure to do all exercises.

Sample Week Program Set-up

4 Day a Week

Day	Muscle Group
Monday	Workout A1
Tuesday	Workout B1
Wednesday	OFF
Thursday	Workout C1
Friday	Workout A2

You will rest during the weekend from the program and start back up on Monday continuing the cycle which will start with Workout B2 which will be a pulling muscle group emphasis (back and biceps) day.  Got it? Get it? Good!

3 Day a Week

Day	Muscle Group
Monday	Workout A1
Tuesday	Off
Wednesday	Workout B1
Thursday	Off
Friday	Workout C1
Saturday	Off
Sunday	Off
Monday	Workout A2

With 3 Days a week, the main focus is to have one day in between workouts if possible (you can train; Tuesday, Thursday, Saturday).  If you can’t and have to train 3 days in a row or whatever go for it.  Just make sure you schedule in 3 workouts during the week.  Make it a priority.

WOW 1 – Body By Aipa

MONDAY Workout A1	Exercise	Sets x Reps	Rest (sec)
	Push Press	3 x 6	60
	A) DB Incline Press	3 x 8	-
	A) Goblet Squat	3 x 8	-
	A) Single Arm DB Row	3 x 8 ea	90
	B) Dips	3 x 8	-
	B) Single Leg Glute Bridge	3 x 8	-
	B) Push-ups	3 x AMAP	90
TUESDAY Workout B1	Exercise	Sets x Reps	Rest (sec)
	Pull-ups	3 x 6	60
	A) Seated Cable Row	3 x 8	-
	A) DB or KB Deadlift	3 x 8	-
	A) DB Shoulder Press	3 x 8	90
	B) Lat Pulldown	3 x 8	-
	B) DB Reverse Lunge	3 x 8	-
	B) DB Bent Over Row	3 x 8	90
THURSDAY Workout C1	Exercise	Sets x Reps	Rest (sec)
	5/5/5 BW Squats*	3 x 5 ea	60
	A) Goblet Squats	3 x 8	-
	A) DB Flat Bench Press	3 x 8	-
	A) RDL	3 x 8	90
	B) DB Walking Lunges	3 x 8 ea side	-
	B) Rev. Grip Pullup or Pulldown	3 x 8	-
	B) DB Bent Over Row	3 x 8	90
FRIDAY Workout A2	Exercise	Sets x Reps	Rest (sec)
	A) Bench Press	3 x 10	-
	A) Split Squat Jumps	3 x 10 ea	-
	A) Single Arm DB Row	3 x 10 ea	90
	Circuit) Planks (ALAP)/Push-ups/Db Shoulder Press	3 x 30s/10/10/10	90
	B) Face Pulls	3 x 10	-
	B) Wall Sits	3 x 30s	-
	B) DB Flyes	3 x 10	90

Program notes:

AMAP: As many as possible
ALAP: As long as possible
5/5/5 BW Squats (no weight): 5 Squats, 5 Tempos Squats (4 count up, 1 count down, hold for 2 count, repeat), then 5 squat jumps. 
Workout A2: You will see Circuits in the middle of your X2 workouts.  The purpose of this is to add more volume to the emphasized muscle group as well as increase the heart rate a bit.  This is meant to be done in a circuit fashion going from one exercise to the other with no rest.

I think that’s all of the notes I have for now.  Remember if you are only training 3 days a week, Workout A2 will be during Week 2′s cycle.  Any other questions, feel free to leave them in the comments below or ask in the conversation on Twitter with #BodyByAipa.

ALOHA!