Wright Equipment Garage Rack 4 Week Training Program - MARCH 2021
Wright Garage Rack Workout- March- 5 Week Block
This program is a FIV-week program that can be completed with Wright Equipment Garage Rigs and Racks or at your local gyms who have similar racks! You will also need barbells, hex bars, bumper plates, bands, kettlebells, med balls, dumbbells, and more!!
Visit: https://wright-equipment.com to buy all your workout equipment needs!
Focus: Stability/ Mobility/ Improve Movement Patterns/Strength Endurance/Core Strength and Stability
*Before each lift you MUST do the WARM-UP or a WARM-UP of your choice! Your warm-up should prime your athletes to lift and move!
*Every one of us is different. So this program will work for those who follow it with consistency. Water, food, and sleep are very important the success and growth of your fitness journey. If you spend 5 hours a week in the weight room you have 163 hours outside of it. Make sure they fuel and recover or else you truly are wasting time and energy! Results and equipment may vary because we all are different.
Click WARM UP to get the warm-up program!
5 Day - Strength Program
2 Day - Active Recovery
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Monday: After warm-up complete Core and Med ball work:
1a. Med Ball Slams – 3 x14
1b. Plate Punches – 3 x 25
1c. Plank – 3 x 1 min
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Strength Programming:
1a. Bridges – 3 x 15
1b. Back Squat – 3 x 10
1c. In and Out Jump Squats – 3 x 10
1d. Band Assisted or Pull Up – 3 x 10 or fatigue
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2a. Barbell Bridges – 3 x 15
2b. Goblet Squats – 3 x 10
2c. DB Inc Row – 3 x 15
w/ 15 Band Pulls after
2d. Reverse Curl – 3 x 15
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3a. Side Lunges - 3 x 8 each
3b. Bent Over Row – 3 x 10/8/6
3c. Barbell Curl – 3 x 12/10/8
3d. Skull Crushers – 3 x 15
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
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Tuesday: After warm-up complete Core and Med ball work:
1a. Rotational Med Ball Slams – 3 x14
1b. Side Plank Leg Raises – 3 x 12 each way
1c. Hollow Bottom Hold – 3 x 45 seconds
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Strength Programming:
1a. On Off Push Ups – 3 x 10
1b. Push Press – 3 x 10
1c. Side to Front Sweeps – 3 x 15
1d. Farmer Carry w/ 10 Shrugs– 3 x 20 yards
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2a. Prayer Press – 3 x 15
2b. DB Bench – 3 x 15
2c. Banded Tricep Extension – 3 x 15
2d. Saber Pulls – 3 x 15 each
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3a. BOSU Mountain Climbers – 3 x 40
3b. Skull Crush to Hammer Press – 3 x 10
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
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Wednesday: After warm-up complete Core and Med ball work:
1a. Med Ball Slams – 3 x14
1b. Plate Punches – 3 x 25
1c. Plank – 3 x 1 min
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Strength Programming:
1a. KB Swings – 3 x 15
1b. Push Back Lunges – 3 x 8
1c. Jump Lunges – 3 x 8 each
1d. Inverted Pull Ups – 3 x fatigue
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2a. SL RDL – 3 x 8 each
2b. Bent Over Rows – 3 x 10/8/6
2c. Banded Face Pulls – 3 x 15
2d. Hammer Curls – 3 x 10
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3a. RDL – 3 x 10/8/6
3b. Outside Cross Mt Climbers – 3 x 30
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
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Thursday: After warm-up complete Core and Med ball work:
1a. Rotational Med Ball Slams – 3 x12
1b. Side Plank Hip Taps – 3 x 12 each
1c Hollow Bottom Rockers– 3 x 45 seconds
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Strength Programming:
1a. On Off Push Ups – 3 x 10
1b. Push Press – 3 x 10
1c. Side to Front Sweeps – 3 x 15
1d. Farmer Carry w/ 10 Shrugs– 3 x 20 yards
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2a. Prayer Press – 3 x 15
2b. DB Bench – 3 x 15
2c. Banded Tricep Extension – 3 x 15
2d. Saber Pulls – 3 x 15 each
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3a. BOSU Mountain Climbers – 3 x 40
3b. Skull Crush to Hammer Press – 3 x 10
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
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Friday: After warm up complete Core and Med ball work:
1a. Med Ball Slams – 3 x14
1b. Plate Punches – 3 x 25
1c. Plank – 3 x 1 min
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Strength Programming:
1a. Bridges – 3 x 15
1b. Back Squat – 3 x 10
1c. In and Out Jump Squats – 3 x 10
1d. Band Assisted or Pull Up – 3 x 10 or fatigue
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2a. Barbell Bridges – 3 x 15
2b. Goblet Squats – 3 x 10
2c. DB Inc Row – 3 x 15
w/ 15 Band Pulls after
2d. Reverse Curl – 3 x 15
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3a. Side Lunges - 3 x 8 each
3b. Bent Over Row – 3 x 10/8/6
3c. Barbell Curl – 3 x 12/10/8
3d. Skull Crushers – 3 x 15
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
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Saturday: Complete the Dynamic Warm-Up and Core of Choice
Run 1 mile/ Run Sprints
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Sunday: Active Rest: Church, Walk, Hike, Yoga, Shoot Hoops, Golf, Rest in Jesus/Stretch or focus on a weakness
