Jack Toumey

Back in the Gym

My first program

Back in the Gym

(Pictured: Rocky doing a training montage)

It's been a long time since I competed in a powerlifting meet last April. First, my gym closed. Then, I took a month to travel around Europe. Then, I went to an intense coding bootcamp. Then, I was unemployed for three months. These are all excuses of course, but training wasn't a priority enough to maintain during this time, and I let it slip.

I've visited the gym periodically in between last April and now, but usually I wouldn't have my full strength or I simply wouldn't have the endurance to finish a full workout. The last few times I tried a squat workout, I wanted to puke the entire time.

Anyways, I'm over that now and planning a new program to get me in the gym 3-4 times a week. I used to have my programming given to me, but that was then and this is now.

This is a hypertrophy-focused program.

Week 1

Day 1:

  • 3 Rounds

    • 250m Row
    • 10 KB Swings (Moderate Weight)
    • 10 Mobility Climbers
  • Glute Release x :90/Leg
  • Wall Glute Stretch x :90/Leg
  • Reverse Banded Back Squats 4x8x90%-100% 1RM
  • Front Squats 3x10xLight
  • Pendlay Rows 3x10
  • Bulgarian Split Squats 3x8/Leg
  • Kettlebell RDLs 3x15xHeavy

Day 2:

-3 Rounds

  • 20 Jumping Jacks
  • 20 Mountain Climbers
  • 10 Passthroughs
  • 10 Pushups
  • Quad Soft Tissue Release x :90/Leg
  • Couch Stretch x :90/Leg
  • DB Bench Press 4x8xHeavy (make note of the weight)
  • Dips (Bench, Bars, or Weighted) 4x10
  • Rolling Tricep Extensions 4x12x Light to Moderate
  • 5 Rounds

    • DB Pullovers x 10
    • Weighted Situps x 10

Day 3:

  • 3 Rounds

    • 10m Banded Lateral Walks
    • 10 Jumping Squats
    • 10 Back Extensions
  • Glute Release x :90/Leg
  • Wall Glute Stretch x :90/Leg
  • Reverse Banded Deadlifts 4x8xHeavy (make note of the weight)
  • Alternate Stance Deadlifts 3x10xLight-Moderate
  • Staggered Stance KB RDLs 4x8/LegxModerate
  • Glute Ham Raises 5x5

Day 4:

  • 3 Rounds

    • 10 Band Pull Aparts
    • 10 Jumping Pullups
    • 10 Pass Throughs
  • Adductor Release x :90/Leg
  • Banded Frog Pose x :90/Leg
  • Barbell Push Press 4x8xHeavy (make note of the weight)
  • Kneeling 1 Arm Landmine Press 3x10/Arm x Moderate
  • DB Lateral Raises 4x10xModerate
  • Turkish Situps 3x10/Arm x Moderate

Day 5:

  • 3 Rounds

    • 100m Run
    • 10 Leg Swings/Leg
    • 10 Walking Lunges
  • Calf Release x :90/Leg
  • Downward Dog x :90/Leg (Favor one leg then the other)
  • Reverse Band Back Squats

    • 4 x 5 x +5-10Lbs from Monday
    • 1xMax Rep x -20lbs from above
  • Trap Bar Deadlifts (high handles) 3x10xHeavy
  • Weighted Walking Lunges 3x16
  • Hanging Leg Raises 3 x Max Rep

Week 2

Day 6:

  • 2 Rounds

    • 350m Row
    • 10 Rollover->V-Sits
    • 10 Mobility Climbers
  • Hamstring Mobilization x :90/leg
  • Hamstring PNF Stretch x :90/leg
  • Reverse Banded Back Squats 4x8x Same weight as Friday or 5-10lbs increase from last Monday
  • Front Squats 3x10xLight
  • Meadows Rows 3x10
  • DB Step UPs 3x8/Leg
  • Kettlebell RDLs 3x15xHeavy

That's a lot. I wish I had a more compact way to share this information, but this will do for now.