Scribd
Upload
3K views

Programs - Dense Strength ATG Members

This document outlines a 12-week transformation program consisting of lower and upper body sessions performed on different days of the week. Each session includes various exercises performed with additional weight or resistance in a dense manner, providing the exact percentages and sets/reps for each move. The goal is to calculate individual numbers and strengthen the entire body through challenging exercises performed at a high intensity over the course of the program.

Uploaded by

tuxthelinuxdood
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
3K views

Programs - Dense Strength ATG Members

This document outlines a 12-week transformation program consisting of lower and upper body sessions performed on different days of the week. Each session includes various exercises performed with additional weight or resistance in a dense manner, providing the exact percentages and sets/reps for each move. The goal is to calculate individual numbers and strengthen the entire body through challenging exercises performed at a high intensity over the course of the program.

Uploaded by

tuxthelinuxdood
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

BETA

DENSE
STRENGTH

A 12-week TRANSFORMATION!

Overview

CALCULATE YOUR EXACT NUMBERS

'()" *"+()" !"#$%&

,-. /$. 0()12)(&"

EXERCISES

MONDAY: LOWER
STANDARDS
BODY SESSION A

6" + slantboard or 8" +


DENSE heel elevation @ 50%
Reverse Step 10 x 8 both legs in 20
Up minutes!

DENSE
Seated 50%
Goodmorning
DENSE
12.5% x 100!
Tibialis

TUESDAY: UPPER BODY & MOBILITY


SESSION A

DENSE 5 x 5 Each in Minutes


Dumbbell @ 25% BW Per Hand!
Push/Pull
DENSE 10% of Bodyweight 5
External x 5 Per Arm in 5
Rotation Minutes!

Slant Calf 25% BW Wrists Below


Raise to Toes
Jefferson Curl
Quad/Hip- Straight Line Knee-to-
Flexor Lunge Knee!
Pulse

WEDNESDAY: LOWER BODY SESSION B

Flat Ground 50% BW


DENSE ATG
10 x 5 both legs in 20
Split Squat
minutes!

DENSE Hip- 3 x 20 reps with 10%


Flexor Lift of Bodyweight

DENSE Calf 10 x 10 per leg


Raise without breaks!

THURSDAY: UPPER BODY & MOBILITY B

DENSE 25% and 2.5% per


Thoracic hand, respectively
Superset
DENSE 12.5% x 5 w/ 5
Zottman Curl second negatives

Piriformis
Stretch (3 Head to Foot
Options)
Loaded Groin Knees to Floor, 12.5%
Stretch of bodyweight per leg

FRIDAY: LOWER BODY SESSION C

DENSE VMO 25% BW 10 x 10 in


Squat 10 minutes!

DENSE Flat Bench 5 x 5 in 5


Nordic minutes!

Fresh Content Programs The Why Account

You might also like