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Mark Carroll 1 On 1 Phase 2

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4K views6 pages

Mark Carroll 1 On 1 Phase 2

Uploaded by

tyler durden
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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000000CLEAN HEALTH FITNESS INSTITUTE WEEKLY TRAINING OVERVIEW - CORRECTIVE GBC

TRAINING OVERVIEW

Client
Program : 5 X 5

COACH: MARK CARROLL


Phase : INTENSIFICATION 1

DAY WORKOUT CARDIO steps


MONDAY Lower 1 10000
TUESDAY Upper 1 15 min intervals post weights - 20/60 10000
WEDNESDAY Lower 2 10000
THURSDAY 40 mins LISS 10000
FRIDAY Lower 1 15 min intervals post weights - 20/60 10000
SATURDAY Upper 2 10000
SUNDAY 40 mins LISS 10000
Calories - 1280
Carb - 106 gm
fat - 40 gm
protein - 125 gm
weight - 118 lbs
height - 5.2 "

000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Int 1 Workout: Lower 1


Coach: Mark Carroll Program: 5 x 5 Day: Monday

A1) Low Bar Squat


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 5 90 5010
2 5 5 90 5010
3 5 5 90 5010
4 5 5 90 5010

A2) Standing One Leg Hamstring curl


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 5 90 3011
2 5 5 90 3011
3 5 5 90 3011
4 5 5 90 3011

B1) Back Foot Elevated DB Split Squat


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 6-8 60 3210
2 4 6-8 60 3210
3 4 6-8 60 3210
4 4 6-8 60 3210

B2) BB Romanian Deadlift


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3110
2 4 8-10 60 3110
3 4 8-10 60 3110
4 4 8-10 60 3110

C) Leg Press - duck stance


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 10-12 45 3010
2 3 10-12 45 3010
3 3 10-12 45 3010
4 3 10-12 45 3010

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1
2
3
4

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Int 1 Workout: Upper 1


Coach: Mark Carroll Program: 5 x 5 Day: Tuesday

A1) Pull Up - Neutral


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 5 90 2012
2 5 5 90 2012
3 5 5 90 2012
4 5 5 90 2012

A2) 45* Incline DB Press - 1 & 1/4 reps neutral grip


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 5 90 2210
2 5 5 90 2210
3 5 5 90 2210
4 5 5 90 2210

B1) Bent Over BB Row - Pronated


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 6-8 60 2010
2 4 6-8 60 2010
3 4 6-8 60 2010
4 4 6-8 60 2010

B2) Decline DB Press - neutral or Parallel Tricep Dips


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3110
2 4 8-10 60 3110
3 4 8-10 60 3110
4 4 8-10 60 3110

C1) Lateral Raises 1 & 1/4 reps


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 10-12 45 2010
2 3 10-12 45 2010
3 3 10-12 45 2010
4 3 10-12 45 2010

C2) Reverse Pec Deck


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 10-12 45 2011
2 3 10-12 45 2011
3 3 10-12 45 2011
4 3 10-12 45 2011

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Int 1 Workout: Lower 2


Coach: Mark Carroll Program: 5 x 5 Day: Thursday

A1) Deadlift
Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 5 90 4110
2 5 5 90 4110
3 5 5 90 4110
4 5 5 90 4110

A2) Back Foot Elevated DB Split Squats


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 6-8 90 2210
2 5 6-8 90 2210
3 5 6-8 90 2210
4 5 6-8 90 2210

B1) BB Hip Thrusts - dead stops


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 75 2011
2 4 8-10 75 2011
3 4 8-10 75 2011
4 4 8-10 75 2011

B2) Hack squat or Feet low and middle


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 75 3010
2 4 8-10 75 3010
3 4 8-10 75 3010
4 4 8-10 75 3010

C) Horizontal Back extensions - BB On Back or DB /plate on chest


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 10-12 45 3010
2 3 10-12 45 3010
3 3 10-12 45 3010
4 3 10-12 45 3010

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1
2
3
4

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Int 1 Workout: Upper 2


Coach: Mark Carroll Program: 5 x 5 Day: Friday

A1) Pull Up Supinated


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 5 90 2012
2 5 5 90 2012
3 5 5 90 2012
4 5 5 90 2012

A2) Standing BB OH Press 1 & 1/4 reps


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 5 90 2210
2 5 5 90 2210
3 5 5 90 2210
4 5 5 90 2210

B1) Seated Row - Neutral Grip


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 6-8 60 2010
2 4 6-8 60 2010
3 4 6-8 60 2010
4 4 6-8 60 2010

B2) Close Grip Bench Press


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 6-8 60 2210
2 4 6-8 60 2210
3 4 6-8 60 2210
4 4 6-8 60 2210

C1) Seated DB Lateral Raises


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 10-12 45 2010
2 3 10-12 45 2010
3 3 10-12 45 2010
4 3 10-12 45 2010

C2) Seated Rope Pull To Neck


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 10-12 45 2011
2 3 10-12 45 2011
3 3 10-12 45 2011
4 3 10-12 45 2011

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Int 1 Workout: Lower 3


Coach: Mark Carroll Program: 5 x 5 Day: Saturday

A1) Low Bar Squat


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 5 120 2310
2 5 5 120 2310
3 5 5 120 2310
4 5 5 120 2310

A2) Lying Leg Curls - toes up


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 5 6-8 120 5010
2 5 6-8 120 5010
3 5 6-8 120 5010
4 5 6-8 120 5010

B1) Leg Press - feet high


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 75 2210
2 4 8-10 75 2210
3 4 8-10 75 2210
4 4 8-10 75 2210

B2) BB Good Mornings


Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 75 3010
2 4 8-10 75 3010
3 4 8-10 75 3010
4 4 8-10 75 3010

C) Leg Extensions
Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 15 45 2010
2 3 15 45 2010
3 3 15 45 2010
4 3 15 45 2010

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1
2
3
4

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

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