Thomas DeVietro
Simple Strength:Push, Walk, Pull, Walk,Legs, Walk-Repeat: 2 Weeks By THE GYMRaT Ranger
WEEK 1:
Day 1: Push
1. Bench Press- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo - 1-1-1-1
2. Single Arm Incline DB Press- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1
3. Flat Bench DB Flies- 2 sets, 15 reps, no rest
4. Overhead Press- 2 sets, 10 reps, rest 45 seconds
5. 10 DB Front + 10 Lateral raises + 10 Clean Grip DB High Rows + 30 second push up plank hold. - 2 sets, rest 60 seconds
6. DB Tricpe Kickbacks- 2 sets, 15 reps, no rest
7. 5 minutes: every minute- 5 Alternating Forward and Backward Crawl in Quadruped
Day 2: Walk 60 minutes - record distance
Day 3: Pull
1. Deadlift- 5 sets, 3 reps, Rest 2 minutes
2. Wide Grip Lat Pull Down- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo - 1-1-1-1
3. Bent Over DB Rows w/ Bench assist quadruped- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1
4. Bent Over Reverse DB Flies- 2 sets, 15 reps, no rest
5. Barbell Curls- 2 sets, 10 reps, rest 60 seconds
6. 5 minutes: every minute- 40 seconds forearm plank
Day 4: Walk 60 minutes record distance
Day 5: Legs
1. Squat - 10 sets, 3 reps, rest 2 minutes
2.DB Reverse Lunge- 4 sets, 12,10,8,6 reps L/R, rest 60 seconds, tempo - 1-1-1-1
3.DB Single Leg Deadlifts- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1
4. Hip Extensions- 2 sets, 15 reps, Rest 60 seconds
5. Lateral Lunges- 2 sets, 10 reps, rest 60 seconds
6. 5 minutes: every minute- 40 seconds max squat jacks
Day 6: Walk 60 minutes record distance
DAY 7:
_________________________________________________________________________
Week 2:
Day 1: Push
1. Single Arm DB Bench Press- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo - 1-1-1-1
2. Incline DB Press- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1
3. Flat Bench DB Flies- 2 sets, 20 reps, Rest 60 seconds
4. Overhead Press- 2 sets, 12 reps, rest 45 seconds
5. 12 DB Front + 12 Lateral raises + 12 Clean Grip DB High Rows + 40 second push up plank hold. - 2 sets, rest 60 seconds
6. DB Tricpe Kickbacks- 2 sets, 20 reps, no rest
7. 5 minutes: every minute- 5 Alternating Forward and Backward Crawl in Quadruped
Day 2: Walk 60 minutes - record distance, 10lbs back pack
Day 3: Pull
1. Deadlift- 5 sets, 6

reps, Rest 2 minutes
2. Chin Up Grip Lat Pull Down- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo - 1-1-1-1
3. Bent Over BB Rows w/ Bench assist quadruped- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1
4. Bent Over Reverse DB Flies- 2 sets, 20 reps, no rest
5. Barbell Curls- 2 sets, 15 reps, rest 60 seconds
6. 5 minutes: every minute- 40 seconds forearm plank
Day 4: Walk 60 minutes record distance, 10lbs back pack
Day 5: Legs
1. Squat - 10 sets, 6 reps, rest 2 minutes
2. DB Reverse Lunge- 4 sets, 12,10,8,6 reps L/R, rest 60 seconds, tempo - 1-1-1-1
3. DB Single Leg Deadlifts- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1
4. Hip Extensions- 2 sets, 20 reps, Rest 60 seconds
5. Lateral Lunges- 2 sets, 12 reps, rest 60 seconds
6. 5 minutes: every minute- 40 seconds max squat jacks
Day 6: Walk 60 minutes record distance
_________________________________________________________________________