The Mindless 5-Day Strength and Sculpt Program
Although many of my personal training sessions in LoHi are varied blends of 30-40 functional exercises, my personal training clients also request traditional strength and sculpt programs occasionally. Recently, a client asked for a mindless, clean, and simple strength 3-6 week program with the opportunity to weave in his favorite range of motion and core movements. After a short discussion of his goals, needs, wants, and available time, we developed this program. If you have the same interests as this Denver personal training client, you should test it, too! Honestly, you’ll need to knuckle down and focus on the challenge of every rep. Follow this order, and remember to achieve the appropriate challenge by rep 8 (barely finishing the last 2 reps). You’ll depend on this breakdown of the muscle. In phase 2, you can add stability and functional movements for a needed variation. Have fun!
This strength and sculpt program serves male and female personal training clients in Denver. / Photo: Andrea Piacquadio
Day 1: chest strength, 8-10 reps, 1-minute break between sets
-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders
-Chest exercises: 4 sets of flat presses, 4 sets of incline presses, 4 sets of cable flies
-Triceps exercises: 3-4 sets of cable pushdowns/pulldowns
-Core exercises: 3-5 sets of planks, choppers, and/or crunches
Day 2: back strength, 8-10 reps, 1-minute break between sets
-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders
-Back exercises: 4 sets of neutral grip cable pulldowns, 3 sets of low cable rows, 2 sets of mid cable rows, 2 sets of dumbbell rows in the bench
-Biceps exercises: 3-4 sets of barbell curls or non-alternating palms-up dumbbell curls
-Core exercises: 3-5 sets of planks
A return to the simple and traditional with a Denver personal trainer./ Photo: Andres Aryton
Day 3: shoulders/legs strength, 8-10 reps, 1-minute break between sets
-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders
-Shoulders exercises: 3 sets of shoulder presses, 2 sets of lateral raises, 2 sets of frontal raises, 3 sets of dumbbell shrugs
-Legs exercises (first series): 2 sets of single-leg alternating squats, 2 sets of single-leg non-alternating squats, 4 sets of dumbbell squats
-Core exercises: 6-10 sets of planks, choppers, and/or crunches
Day 4: triceps strength, 8-10 reps, 1-minute break between sets
-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders
-Triceps exercises: 3 sets of bar pushdowns, 3 sets of dumbbell kickbacks on the bench, 3 sets of skull crushers, 2 sets of single arm cable pushdowns
-Core exercises: 2-3 sets of planks
Day 5: biceps/legs strength, 8-10 reps, 1-minute break between sets
-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders
-Biceps exercises: 3 sets of barbell curls, 3 sets of alternating dumbbell hammers, 3 sets of bicep cable curls, 2 sets of isolated hammer curls over a high-slanted bench
-Legs exercises (series 2): 3 sets of walking lunges, 3 sets of non-alternating step-downs, 3 sets of Russian dumbbell deadlifts (12 reps)
-Core exercises: 3-5 sets of planks, choppers, and/or crunches
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
