Workouts 11-18 focus on building consistency with technique as you add a bit more weight to each workout. 

Download all of the workouts, including a progress tracking sheet, in PDF format here.

 

WORKOUT 11

targeted warmup-up

OH band mobility 2min/side

Lacrosse ball massage for shoulder and pec 2min/side

Hamstring flossing 30 passes/leg

 

WORKOUT

A.) Bench Press 5x5 (add a little weight from day 6). Rest 90sec

B.) Pause 1” off Chest Bench Press 3x5 (use about 80% weight). Rest 60-90sec

C.) Deadlift (from floor OR blocks depending on mobility) 3x5 (use 90% of weight from day 8). Rest 90-120sec

D1.) DB Chest Supported Row 3x10/side (we might want to film our own video for this)

D2.) Chin-ups 3xmax (3sec lowering, add weight if more than 6). Rest 60sec between exercises

 

 

bench lesson 1 red.jpg

WORKOUT 12

targeted warm-up

Ankle mobility w/ band 2min/side 

Super squat hip mobility 2min/side 

Shoulder pass thrus 2x20

 

WORKOUT

A.) Squat 5x5 (increase slightly if able). Rest 90-120sec

B.) Front Squat 3x3. Rest 90-120sec

C.) Overhead Press 3x5 (same weight as day 9)

D.) 2 sets: 15 Front step up + 15 side step up + 15 crossover step up. Rest 60sec between sides

 

WORKOUT 13

NOTES

Hollow body holds serve a similar purpose to planks, this workout should be getting heavier and harder than before, work to some challenging weight on the overhead press and deadlifts but make sure you have a little left in the tank.

 

targeted warm-up

OH band mobility 2min/side 

Lacross ball massage for shoulder and pec 2min/side 

Hamstring flossing w/ band 2x30 passes/leg

 

WORKOUT

A.) Overhead Press 3x5 (at 9/10 difficulty), 1x6-10 (drop weight 5-8% from top set). Rest 60-90sec

B.) Deadlift (from floor OR blocks depending on mobility) 4x5 (add a little weight from day 8). Rest 90-120sec

C1.) Seated DB Press 2x8

C2.) Single Arm DB Row 2x10-12. Rest 60sec between exercises

D.) Hollow Body Hold 3x45-60sec


 

WORKOUT 14

targeted warm-up

Ankle mobility w/ band 2min/side

Super squat hip mobility 2min/side 

Lacrosse ball massage for shoulder and pec 2min/side  

 

WORKOUT

A.) Back Squat 5x5 (increase weight from day 12 if able). Rest 90-120sec

B.) Front Squat 3x3. Rest 90sec

C.) Tempo Bench Press (5sec lowering phase) 3x5 (use 80% of day 11 weight, focus on perfect technique). Rest 60-90sec

D.) 2 sets: 15 Front step up + 15 side step up + 15 crossover step up. Rest 60sec between sides

 

 

WORKOUT 15

targeted warm-up

OH band mobility 2min/side

Lacross ball massage for shoulder and pec 2min/side

Hamstring flossing w/ band 2x30 passes/leg

 

WORKOUT

A.) Overhead Press 3x5, then 1x5-8 (drop weight 5-8% from top set). Rest 60-90sec

B.) Romanian Deadlift 3x10 (4sec lowering phase). Rest 90-120sec

C1.) Standing DB Press 3x8

C2.) Barbell Row 3x8. Rest 60sec between exercises

D.) Hollow Body Hold 2x45-60sec. Rest 60sec

 

WORKOUT 16

targeted warm-up

OH band mobility 2min/side 

Lacross ball massage for shoulder and pec 2min/side

Bootstrap squats 2x15

 

WORKOUT

A.) Bench Press 4x5 (add a little weight from day 11), then 1x8-10 (use 85% of top weight) Rest 90sec

B.) Pause 1” off Chest Bench Press 3x3 (use about 85-90% of top weight). Rest 60-90sec

C.) Tempo Squat (5sec lowering) 3x5 (use 80% of day 14 weight, focus on perfect technique). Rest 90sec

D1.) DB Chest Supported Row 3x8-10/side

D2.) Chin-ups 3xmax (add weight if more than 6). Rest 60sec between exercises

 

 

WORKOUT 17

targeted warm-up

Hamstring flossing 30 passes/leg

Glute Massage with Lacross Ball 2min/side

Shoulder pass thrus 2x20

 

WORKOUT

A.) Deadlift (from floor OR blocks depending on mobility) 4x5 (add a little weight from day 13). Rest 90-120sec

B.) Tempo Bench Press (5sec lowering) 3x5 (use 80% of day 16 weight, focus on perfect technique). Rest 60-90sec

C1.) Single leg RDL 3x8-10

C2.) GHD hip extension 3x6 (3sec pause at top, hold weight across chest if needed)

C3.) Chin-ups 3x4-6 (weighted if needed). Rest 45-60sec between exercises

D.) Weighted Front Plank 3x60sec

 

WORKOUT 18

NOTES

This is the final workout of the “Learn to Lift” 18-Workout Introduction Phase! At this point you should feel relatively comfortable in your technique with the four primary movements (squat, bench, deadlift and overhead press) and have seen an improvement in your control of the bar and the amount of weight you can lift!

 

targeted warm-up

Ankle mobility w/ band 2min/side 

Super squat hip mobility 2min/side 

Lacrosse ball massage for shoulder and pec 2min/side 

 

WORKOUT

A.) Back Squat 5x5 (increase weight from day 14 if able). Rest 90-120sec

B.) Front Squat 3x3. Rest 90sec

C.) Overhead Press 3x5 (increase slightly from day 15 if able). Rest 90sec

D.) Low Box Bulgarian Split Squat 3x10/leg. Rest 60-90sec

 


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