The 3D Body Revolution by Donald Driver

Author:Donald Driver
Language: eng
Format: epub, pdf
Publisher: Potter/TenSpeed/Harmony
Published: 2017-09-19T04:00:00+00:00

FIFTH GEAR

(ADVANCED PROGRAM)

Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. —Muhammad Ali

If you have to ask if this program is right for you, you’re probably not ready. It’s strictly for dedicated individuals who have already made training and proper nutrition a significant part of their lives. If you don’t already have that base to build from, these workouts will be overwhelming. You’ve got to be a beast to take them down.

The setups mirror the same routines that I perform with the top athletes at my gym on a weekly basis. It’s four workouts a week—two for hypertrophy and conditioning and two that are more power- and strength-based. So unlike the beginner and intermediate programs, you will be training on consecutive days. There’s a significant amount of barbell work and the introduction of more intricate movements, such as Olympic lifts. Because the weights get heavier, and the moves more challenging, technique becomes even more pivotal. If you’re unfamiliar with some of these exercises, it may seem intimidating at first. I encourage you to go slow. Get acclimated to the movements before adding lots of weight. The tutorials in the Exercise Garage will certainly help, and I encourage you to seek out guidance from a certified trainer who specializes in these types of lifts. If you’re willing to take on these workouts, shift into fifth gear and give them everything you’ve got. I promise you unprecedented results.

The format of the hypertrophy and conditioning workouts is similar to the intermediate program. You will have a maximum of 45 minutes to complete a workout consisting of a seven-exercise circuit of varying movement patterns in a 6- to 10-rep range done for up to 10 rounds. Unlike the intermediate program, though, the workouts are more body-part-specific. For instance, the first workout of the week has no dedicated lower-body work, replacing both of those exercises with a power movement at the beginning of the circuit and an additional core exercise. This is done so that when you perform the strength-focused lower-body workout the following day, your legs are still relatively fresh. After a day off you would perform another muscle-building and conditioning circuit, only this time with a lower-body emphasis. This would save your upper body for the strength-based workout that finishes the week. As with the previous two levels, you can choose from the Exercise Garage in Chapter 3 to construct your own program. The sample workouts on this page will help spell everything out.

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