RMFB
Either with LCCJ or LCPush-Press
REAL MBF 1 (strength)
• Program duration: 4 weeks
• Workout length: 20-30 minutes
• Use a 5RM on your LCCJ
| WEEK |
DAY 1 |
DAY 2 |
DAY 3 |
| 1 |
1,2,3 |
2 |
1,2 |
| 2 |
1,2,3 |
2 |
1,2 |
| 3 |
1,2,3,4 |
3 |
1,2,3 |
| 4 |
1,2,3 |
3 |
1,2,3 |
REAL MBF 2 (strength, hypertrophy)
• Program duration: 4 weeks
• Workout length: 20-30 minutes
• Use a 10RM on your LCCJ
| WEEK |
DAY 1 |
DAY 2 |
DAY 3 |
| 1 |
5 |
2,4,6 |
7 |
| 2 |
6 |
3,5,7 |
8 |
| 3 |
5 |
2,4,6 |
7 |
| 4 |
7 |
3,5,7 |
9 |
REAL MBF 3 (strength-endurance)
• Program duration: 4 weeks
• Workout length: 20-30 minutes
• Use a 20RM on your LCCJ
| WEEK |
DAY 1 |
DAY 2 |
DAY 3 |
| 1 |
10 |
10,12,14 |
12 |
| 2 |
14 |
12,14,16 |
16 |
| 3 |
12 |
11,13,15 |
14 |
| 4 |
16 |
13,15,17 |
18 |
REAL MBF 4 (any)
• Program duration: 4 weeks
• Workout length: 20-30 minutes
• Take a pair of kettlebells and perform a Rep Max (RM) test.
| WEEK |
DAY 1 |
DAY 2 |
DAY 3 |
| 1-4 |
50% RM |
65% RM |
80% RM |
REAL MBF 5: THE PUKER
• Program duration: 4 to 6 weeks
• Workout length: sets to failure
• 2 days off in between sessions
| WEEK |
DAY 1 |
DAY 2 |
| 1 |
4 TF |
3 TF |
| 2 |
2 TF |
1 TF |
| 3 |
4 TF |
3 TF |
| 4 |
2 TF |
1 TF |
| 5 |
4 TF |
3 TF |
| 6 |
2 TF |
1 TF |