DRIVE
ONE WEEK PROGRAM
Workout sets planned to help you One week of work outs created to Designed for advanced levels of
progress toward your goals quickly get you into shape athletes to enhance performance
PROGRAM
OVERVIEW
Build your bench and breakthrough that bench plateau with our most
intense upper body-focused 12-week program, Drive. This program is
not for the faint of heart and particularly not for beginners. The
advanced lifting techniques, progressions, and movements are
designed for lifters with experience. If you're stuck in a plateau or
want to quickly progress to your next PR, this program will get you
there. Try a full week of the program below and feel the difference.
2 DRIVE
Tempo Explanation
(ex: 1115)
The First Number: The first
number refers to the lowering
(eccentric) phase of the lift.
The Second Number: The second
number refers to the amount of
time spent between eccentric and
concentric phases.
The Third Number: The third
number refers to ascending
(concentric) phase of the lift.
The Fourth Number: The fourth
number refers to the amount of
time spent between concentric
and eccentric phases.
3 DRIVE
DAY 1
1a. | 1¼ Close Grip Bench - 30X0 4a. | Dips For Chest - 3010
Tempo - 4x6 Reps @ Tempo - 3x10 Reps
50/55/60/60% 1RM
4b. | Lat Pull Down - 3010 Tempo
1b. | External Rotator Off the - 3x10 Reps
Knee - 3010 Tempo - 4x6
Reps Each Rest 90 Sec
Rest 2:30 Mins
5a. | Cable Chest Fly - 3012
Tempo - 3x10 Reps
2a. | 1¼ Neutral Grip Chin Up -
30X0 Tempo - 4x6 Reps 5b. | Cable A-Fly - 3012 Tempo -
3x10 Reps
2b. | Bent Over T-Raise - 3010
Tempo - 3x10 Reps Rest 90 Sec
Rest 2 Mins
6a. | Skull Crusher - 3010 Tempo
- 3x10 Reps
3a. | Neutral Grip Dumbbell
Bench - 3010 Tempo - 6b. | Double Arm Dumbbell Curl -
3x10 Reps 3010 Tempo - 3x10 Reps
3b. | Single Arm Dumbbell Row - Rest 90 Sec
3010 Tempo -
3x10 Reps Each
Rest 90 Sec
4 DRIVE
DAY 2
1a. | Pause Back Squat - 3511 3a. | GHR - 3010 Tempo -
Tempo - 3x5 Reps @ 3x6 Reps
40/45/50% 1RM
3b. | Seated Calf Raise - 3010
Rest 2-3 Min Tempo - 3x12 Reps
Rest 90 Sec
2a. | Barbell Step Up - 3010
Tempo - 3x6 Reps Each
4a. | Leg Press - 3010 Tempo -
2b. | Barbell Good Morning - 3x12 Reps
3010 Tempo - 3x10 Reps
4b. | Leg Extension - 3010 Tempo
Rest 90 Sec - 3x12 Reps
4c. | Standing Calf Raise - 3010
Tempo - 3x12 Reps
Rest 90 Sec
CORE 1
1a. | Med Ball Side Toss 3x10 Reps Each
1b. | Side Plank Elbow Touch 3x10 Reps Each
1c. | Leg Lifts 3x20 Reps
5 DRIVE
DAY 3
1a. | Pause Speed Bench - Band 4a. | Incline Dumbbell Curls 1¼ -
Resisted - 5x3 Reps 4010 Tempo -
3x10 Reps
Rest 90 Sec - 2 Mins
4b. | Seated Dumbbell French
Press 1 ¼ - 4010 Tempo -
2a. | Seated NG Dumbbell 3x10 Reps
Overhead Press 1¼ - 30X0
Tempo - 4x6 Reps 4c. | Forearm Rotations - Slow
and controlled -
2b. | Lateral Raise - 3010 Tempo 3x10 Reps Each
- 4x10 Reps
Rest 90 Sec
Rest 90 Sec
5a. | Rope Hammer Curls 1¼ -
3a. | Cuban Press - 4010 Tempo 4010 Tempo - 3x10 Reps
- 3x6 Reps
5b. | Rope Triceps Push Downs
3b. | Incline Rear Delt Raise - 1¼ - 4010 Tempo - 3x10
3010 Tempo - 3x10 Reps Reps
Rest 90 Sec 5c. | Rope Pull Downs
3x15 Reps
Rest 90 Sec
6 DRIVE
DAY 4
CORE 2
1a. | Weighted Plank - 1c. | Strict Toes to Bar -
3x1 Min 3x10 Reps
1b. | Russian Twist -
3 x 20 Reps Each
1a. | Speed Squat - 5x3 @ 3a. | Band Good Mornings - 3x15
40/45/50/55/60% 1RM Reps (Lightweight)
1b. | Broomstick Jumps - 3b. | Iso-Dynamic Barbell Hip Ups
5x3 Reps - 20 Count Hold / 10 Reps
Rest 90 Sec 3c. | Lateral Monster Walks -
3x10 Reps Each
2a. | Deficit Dumbbell Speed Rest 60 Sec
Reverse Lunge - 4x3 each
2b. | Lunge Jumps -
4x3 Reps Each
Rest 90 Sec
7 DAD BOD
DAY 5
1a. | Incline Bench - 4a. | Push Ups - 3xFailure
3x15-20 Reps
4b. | Inverted Pull Up - 3xFailure
1b. | Incline Bench Trap 3 Y-
raise - 2012 Tempo - Rest 60 Sec
3x10 Reps
(If you go to true failure your sets
Rest 2 Min will most likely get worse every
round due to lack of proper
recovery time and fatigue. That
2a. | Chest Supported Row is ok and expected).
3x15-20 Reps
2b. | Face Pulls - 2012 Tempo - 5a. | Seated Double Arm Zottman
3x10 Reps Curl - 3x15-20 Reps
Rest 2 Min 5b. | Dumbbell Skull Crusher -
3x15-20 Reps
3a. | Dumbbell Bench - Rest 60 Sec
3x15-20 Reps
3b. | Wide Grip Lat Pulldown -
3x15-20 Reps
Rest 90 Sec
8 DAD BOD
DAY 6
1a. | Sumo Deadlift - 3x15 Reps
@ 45/50/55% 1RM
Rest 2 Min
2a. | Dumbbell Side Lunge - 3x10
Reps Each
2b. | Rolling Hamstring Curl -
3x10 Reps
Rest 2 Min
3a. | Dumbbell Romanian Deadlift
- 3x10 Reps
3b. | TKE - 3x10 Reps Each
Rest 90 Sec
4a. | Hack Squat - 3x10 Reps
4b. | Leg Extensions - 3x10 Reps
4c. | Leg Curls - 3x10 Reps
4d. | Single Leg Calf Raise - 3x10
Reps Each Rest 90 Sec
Rest 90 Sec
9 DAD BOD
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