Run RBC Renage 28 day mass program.pdf

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Disclaimer

You must get your physician’s approval before beginning this exercise program.

These recommendations are not medical guidelines but are for educational purposes only.

You must consult your physician prior to starting this program or if you have any medical

condition or injury that contraindicates physical activity. This program is designed for

healthy individuals 18 years and older only.

The information in this report is not meant to supplement, nor replace, proper exercise

training. All forms of exercise pose some inherent risks. The editors and publishers advise

readers to take full responsibility for their safety and know their limits. Before practicing the

exercises in this book, be sure that your equipment is well-maintained, and do not take risks

beyond your level of experience, aptitude, training and fitness. The exercises and dietary

programs in this book are not intended as a substitute for any exercise routine or treatment

or dietary regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for

instruction and assistance when lifting. Don’t perform any exercise without proper

instruction. See your physician before starting any exercise or nutrition program. If you are

taking any medications, you must talk to your physician before starting any exercise

program, including

Run RBC: 28 Day Strength & Mass Program.

If you experience any

lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and

consult a physician.

You must have a complete physical examination if you are sedentary, if you have high

cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30

years old. Please discuss all nutritional changes with your physician or a registered dietician.

This publication is intended for informational use only. Jason Ferruggia and

www.JasonFerruggia.com will not assume any liability or be held responsible for any form of

injury, personal loss or illness caused by the utilization of this information.

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Run RBC: 28 Day Strength & Mass Program

Day 1

1a) Pull Up-

5 x 5-8 x 60 sec. rest

1b) Barbell Military Press-

1 x 5RM, 1 x AMAP @ 85% of 5RM x 60 sec. rest

2a) TRX or Blast Strap Face Pull-

3 x 8-10 x 60 sec. rest

2b) 1 Arm Incline Dumbbell Press -

2 x 7-9 x 60 sec. rest

3) Alternate Standing Dumbbell Curl-

3 x 8-10 x 90

Day 2

1) Hurdle or Vertical Jump-

5 x 5 x 60 sec. rest

2) Squat-

1 x 5RM, 1 x AMAP @ 80% of 5RM x 180 sec. rest

3) Back Foot Elevated Split Squat-

2 x 10-12 x 45 sec. rest (btwn legs)

4) Rack Dead Lift (below knees)-

2 x 8-10, 5-7 x 180

Day 3

1a) Inverted or Chest Supported Row-

5 x 8-10 x 60 sec. rest

1b) Parallel Bar Dip-

4 x 8-12 x 60 sec. rest

2) EZ Bar Reverse Curl-

3 x 8-10 x 90 sec. rest

3a) Power Wheel Rollout-

3 x 8-12 x 45 sec. rest

3b) Glute Ham Raise or Power Wheel/TRX Leg Curl-

2 x 8-12 x 60 sec. rest

Notes:

This program follows an upper/lower/full body split. The optimal set up is to train on Monday,

Wednesday and Friday or Tuesday, Thursday and Saturday. If you have to train on back to back days the

best bet would be to do Day 1 (upper body) and Day 2 (lower body) on Monday and Tuesday and then hit

Day 3 on Thursday or Friday. Don’t do Day 2 and Day 3 or Day 3 and Day 1 on consecutive days.

Even though Day 3 is technically a full body day since we include abs and glute ham raises it is more upper

body dominant just because the upper body recovers faster and can handle more volume. It is also assumed

that most people are doing some type of conditioning twice per week which needs to be taken into account.

We stick with glute hams or Power Wheel leg curls on this day to spare the knees.

More notes are included in the workout log sheets on the following pages.

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Name:

Date:

- Day 1

Week 1

Week 2

Week 3

Week 4

1a) Pull Up

Sets: 5

Reps: 5-8

Rest: 60

Note:

--------------------

-------------------

------------------

Deload

------------------

2x5@70% of

------------------

5RM

------------------

1b) Military Press

Sets: 2 (+5-8 warm ups)

Reps: 5RM, 1xAMAP

@85% of 5RM

Rest: 60

Note:

--------------------

-------------------

2a) TRX or Blast Strap

Face Pull

Sets: 3

Reps: 8-10

Rest: 60

Note:

--------------------

-------------------

2b) 1 Arm Incline

Dumbbell Press

Sets: 2

Reps: 7-9

Rest: 60

Note:

--------------------

-------------------

------------------

3) Alternate Standing

Dumbbell Curl

Sets: 3

Reps: 8-10

Rest: 90

Note:

--------------------

-------------------

------------------

Notes:

•

Alternate one set of pull ups for every set of military presses while working up to your five rep max (5RM).

Be sure to leave 1-2 reps in the tank and don’t go to failure. Use weight on the pull ups if you can do more

than 8 reps. If you can’t do 5 reps with bodyweight use a band to assist you.

After you hit your 5RM take 85% of that weight and do one more set for as many reps as possible, stopping

1-2 shy of failure.

If, for some reason, you can’t do military presses you can sub in incline presses, bench presses or floor

presses.

If you don’t have a TRX or Blast Straps do cable face pulls instead.

Record your workouts for each day by writing the weight times the reps. So if you do 1 arm incline dumbbell

presses with 70’s for 9 reps you would write 70x9. Try to add weight or reps each week.

•

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Name:

Date:

- Day 2

Week 1

Week 2

Week 3

Week 4

1) Hurdle or Vertical

Jump

Sets: 5

Reps: 5

Rest: 60

Note:

--------------------

-------------------

------------------

Deload

------------------

2x5@70% of

------------------

5RM

------------------

2) Squat

Sets: 2 (+5-8 warm ups)

Reps: 5RM, 1xAMAP

@80% of 5RM

Rest: 60-180

Note:

--------------------

-------------------

3) Back Foot Elevated

Split Squat

Sets: 2

Reps: 10-12

Rest: 45 (btwn legs)

Note:

--------------------

-------------------

4) Rack Deadlift (Just

below knees)

Sets: 2

Reps: 8-10, 5-7

Rest: 180

Note:

--------------------

-------------------

------------------

Notes:

•

If you have a hurdle, set it up to a challenging height (after a few lower height warm up sets) and jump over it.

Land and immediately turn around and jump back over for a total of 5 reps. If you don’t have hurdles you can

wrap a band around a power rack and have a friend hold it for you. Note the number of holes on the rack that

the band is being held at. If neither of those are an option simply do vertical jumps by standing with your

hands at your side, descending down rapidly into a quarter squat position and jumping as fast as possible

straight into the air trying to touch a fixed target above your head with both hands.

Take 5-8 sets to work up to your five rep max squat (1-2 reps shy of failure), rest 180 seconds and then do one

more set with 80% of the 5RM for as many reps as possible (1-2 reps shy of failure).

Place your back foot on a bench for the split squats and squat straight down until your hamstring touches your

calf. Hold dumbbells in both hands.

Work up to one heavy set of 8-10 reps on the rack deadlift, rest 180 seconds and then put more weight on for

one more set of 5-7 reps.

•

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