Milon of Croton (strength training)

Victor D

Movement expectations

Squat w/belt:just squat with belt 

2ct paused squat: paused for 2 second at the bottom of the squat 

Pin squat: squat in a rack with the pins set at a height where you just get below parallel when the barbell touches the pins. Start the movement at the top, squat down and pause on the pins, then stand up.

3-0-3 tempo squat: take 3 seconds to descend and 3 seconds to ascends in the squat. Do not pause at the bottom.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Off Day

Walk

Pull-Up (Bodyweight)

Push Up

Squat (Barbell)

Overhead Press (Barbell)

Barbell Row

Off day

Bench Press (Close Grip)

Rack Pull (Barbell)

Low Stress

Squat (Paused)

Deadlift (Barbell)

Bench Press (Paused)

T-Bar Row

Bench Press (Barbell)

Mod stress 

Pull-Up (Band)

Dip (Bodyweight)

Abs Crunch (Bodyweight)

Chin-Up (Bodyweight)

Mod Stress

High stress

Mod stress

Pull ups, chin ups, or rows x 7 mins

Accumulate max work on isometric ab

25 mins of cardio 60-70%

1 reviews for Milon of Croton (strength training)

Victor D