Core - Week 8

LINEAR PROGRESSION - Week 2

This week you will take the same workouts you did last week and ADD 10% to upper body movements and 15% to lower body movements.

One Suggestion Is to switch up some of the other movements (NOT the primal movements you picked)

I like to call all of the “other” work Auxiliary work. It’s kind of there to check a box.
The best way to track this is volume:
- If you did 5 sets of squats @ 100lb, then this week try 5 sets at 115lb
- BUT, let’s say you did 3 sets of 20 bodyweight squats, and then 3 sets of 20 Walking lunges.
  - Take the TOTAL VOLUME (3x20 + 3x20 = 120 reps) add 15% = 140~ reps and fee free to do any other leg exercises, so long as it adds up to 140 reps.
  - The goal is CONSISTENCY in the primary movements, and consistency in VOLUME of secondary (auxiliary) movements.

Goal for Week 8

Continue week 2 of your program

Refer back to the primal movements, and you will Pick Two to focus on for the next 4 weeks.

More often than not people like to pick Squat + Hinge, Push + Pull, or Lunge + Carry, etc…

NOTE: This program is based around 3 days per week, you are still encouraged to do whatever the hell you want on the days that do not fall on the “programmed” days. Have fun, do something different, add variety.

EXAMPLE WEEK 2

If you chose Squat and Hinge, You will perform 5 sets of 8 squats AND 5 sets of 8 RDLs.

If you choose to increase reps, each week will progress in the following manner:
- Week 1: 5x8 @ x weight
- Week 2: 5x10 @ x weight
- Week 3: 5x12 @ x weight
- Week 4: 5x15 @ x weight
- NOTE: The weight remains the SAME each week, only reps change
If you choose to increase weight, each week will progress in the following manner:
- Week 1: 5x8 @ Whatever weight you pick, for this example we’ll use 135lb
- Week 2: 5x8 @ 150lb
- Week 3: 5x8 @ 170lb
- Week 4: 5x8 @ 195lb
- NOTE: The reps remain the SAME, only weight changes

Now it’s time to decide if you want to join a gym, invest in your own gear, or continue using minimal equipment

This is important because if you do not want to buy more equipment, or join a gym, you will be relying on more repetitions primarily.

If you decide to join a gym (you can find very cheap gyms these days) you allow yourself more variety and room for progression, but it is not a requirement.