Zach Homol – @ZachHomolPower
What’s up guys?! It’s been a while since I’ve dropped a workout on ivb.net for y’all so I’m excited to get you filled back in on how my training is going.
Things have been busy and great as we are heading into 2018. We now have zachhomolfitness.net 100% available! If you haven’t heard about the site yet, I highly suggest going to check out the HOME page to see what I’m offering! (Trust me, you won’t be let down!)
Training has been going great of recent! I have slightly modified my programming by adding in a much more extensive daily warm up. As we are now “Front loading” our daily splits. I’m really enjoying this style of training and my body has felt much better since including the extensive warm ups!
I’m currently working on 2 new programs; PowerShredz Vol. 2 and an 8 week Peak! PowerShredz Vol. 2 will be available in E book format Jan. 1st! Just in time to start 2018 with a BANG! PowerShredz Vol. 1 is currently my TOP SELLING E book of 2017- Copies have sold in over a dozen countries & I can’t thank y’all enough for choosing to learn from me. The results have been absolutely nutz across the board! I’m very excited to get PowerShredz Vol. 2 to you guys!
My 8 wk peak will be available on Zachhomlfitness.net FREE for Zachhomolfitness.net members. It will also be available in Ebook format for non members to purchase. I anticipate to drop the 8 week peak the 2nd week of January. (January 8th!)
I wanted to share a few of my most recent training session as I have been programming the 8 week peak over the past couple weeks. This style of training is very unique and intense! I really think y’all are going to enjoy both programs. The hardest part being, choosing which to run first!
Example Workouts for The 8 Week Peak:
Notes: Each workout is split into 3 parts: WARM UPS, MAIN MOVEMENTS, ACCESSORY WORK. Beside each is a TIME FRAME. This is the ESTIMATED amount of time it should take to compete each section of the workout! Times will slightly vary depending on how many training partner you have and intensity. Take as much time needed to recover on your main lift to ensure you are going AS HEAVY AS POSSIBLE each set.
These workouts can be done at any type of gym!
Also note: These are 3 example workouts. They are not to be done IN A ROW. Meaning, they shouldn’t be done Monday, Tuesday, then Wednesday. If you would like to do these workouts in a week I suggest doing Workout 1 on Monday. Workout 2 on Tuesday. Workout 3 on Saturday. This will allow ample amount of time for recovery. On the other days, simple follow protocol for your accessory days. All my programming is available on Zachhomolfitness.net and updated new programming is available monthly!
Warm up: 15-20 mins
2×25 face pulls
2×20 side raises
2×25 d bell press
2×25 Banded rear dealt pulls
2×25 d bell press
2×20 seated rows
Main lift: 30-35 mins
•Flat bench: 2” closer than normal grip: (add chains if accessible)
Sub Accessory’s: 30 mins
•Flat Bench Dumbbell / Or stability ball Dumbbell Press:
3xAMRAP (50total reps)
•Back Flys on Incline Bench Two handle Face pulls:
Squats/Quads/Hamstrings – 15-20 Mins
Backward plate/Sled drags
Reverse hyper: or 45 free back ext.
Abductor / Adductor Swings: (w/ Reverse hyper or bands/Machine):
2×20 each leg
Main lift: – 35 Mins
High bar Squat: 4 second eccentric
Speed training: 7-10Mins
Speed Convention Deadlift
Sub accessory: 15 mins
•Leg press: 4×20
•Reverse hyper(or 445 degree back ext.) <>Leg Curls:
4×15 <> 6×8
Banded crunches: 5 Mins
Warm up: 15Min
Stiff leg Dumbbell: 2×25
Dumbbell trap bar stance: 2×25
Plate/ sled drags 4x100ft
Leg curls: 2×25
Reverse hyper or (45 degree back ext) : 2×15
Main movement: 30min
Conventional Pulls off 2” blocks
2×5 back down sets
Main accessory: 15 min
SS bar Goodmornings (or regular bar)
2×15 Back down sets
Sub Accessory: 15-20mins
Leg curls <superset>Reverse hyper (or 45 degree back ext.)
Calves<superset> Banded crunches
2xfailure 4x failure
Have a great day! WE are 1 step closer to our goals, LET’S GO GET IT!
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