#TheGCodeWay: The Half-Hour of Power

In leading the way, we will be crafting daily, simple home workouts that you can follow along with–to help either supplement your regular training, or to, at the very least, fall into a routine you can follow and look forward to, from home.

Basic daily challenges and themed low-tech workouts, you can utilize to keep the blood flowing and to hold yourself accountable. We may be social-distancing, but we can continue to narrow the space between ourselves and our goals, and to build tighter bonds with our #GCodeFam the world over, as we all grind through it, together.

As you have already found if you’ve spent time on #TheProgram the past two years, we will provide regularly updated workouts, along with some extra “juice” to keep you focused, on point, and your head on straight. Plus more fun and informational extras, intended to further our day one commitment to “edutainment”. We will do our best to bring words and ideas to life, as well, utilizing the miraculous power of social media to engage directly with our fam.

These are the cards we were dealt. Let’s play them smart and stack some chips.

#TheGCodeWay Week One

Day One, March 16, 2020

CHEST & TRICEPS

Training Style:  High reps, predominantly bodyweight movements.

Required Equipment:  Bench or Chair, One Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Standard Pushups:  2 sets x 25 reps

  • Pause Pushups:  2 sets of 25 reps with a 5 count pause at the bottom on every fifth rep

  • Close Grip Pushups:  2 sets x 10 reps

  • Bench Dips:  2 sets x 20 reps (Could also use your Bathtub ledge as per Sko)

  • DB Skullcrushers:  2 sets x 25 reps


Day Two, March 17, 2020

SHOULDERS

Training Style:  High reps, Dumbbell Dominant, Pump and Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Shoulder/Rotator Cuff Warmup

  • Giant Set: Seated Bent Laterals w/ Seated Side Laterals w/ Seated Front Laterals w/ DB Presses, 3 trips through, 10-15 reps each nonstop

  • DB Upright Rows: 3 sets x 20 reps

  • DB Side Lateral Burnout: 1 set x 50+ reps 

Day Three, March 18, 2020

BICEPS & FOREARMS

Training Style:  Supersets, High reps

Required Equipment:  One Set of Dumbbells, Chair, Ledge

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Superset: Alternating DB Curls w/ Hammer Curls, 3 sets x 15 reps each

  • Superset: Single Arm DB Curls w/ DB Concentration Curls, 2 sets x 12 reps each

  • DB Curls: 1 set x 50 reps

  • DB Wrist Curls: 2 sets x 25 reps

Day Four, March 19, 2020

TRICEPS

Training Style:  Supersets, High reps

Required Equipment:  One Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Superset: DB Skullcrushers w/ DB Close Grips, 2 sets each x 15-20 reps per set

  • One Arm Overhead DB Extensions: 2 sets x 15-20

  • DB Kickbacks: 2 sets x 15-20 reps

Day Five, March 20, 2020

CHEST

Training Style:  Bodyweight, Supersets, High reps

Required Equipment:  Chair or Bench, Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Standard Pushups: 2 sets x 20 reps

  • Incline Pushups (Hands on Bench) 2 sets x 15-20 reps

  • Superset: Pause Pushups w/ DB Floor Press, 2 sets each x 15-25 reps

Day Six, March 23, 2020

ABS

Training Style:  Bodyweight, Supersets, High reps

Required Equipment:  One Dumbbell, Broomstick

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Bicycle Crunches (Knees to Elbows): 2 sets x 25 reps

  • Giant Set: Weighted Leg Raises w/ Bodyweight Leg Raises- 2 sets to failure w/ Stick Twists, 2 sets each x 15 reps

  • Planks: 3 sets x 1 minute holds

Day Seven, March 24, 2020

BICEPS

Training Style:  High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Dumbbell 21s: 3 sets x 7/7/7 reps (varying range of motion)

  • Superset: Hammer Curl Medley, Cross Body w/ Standard, 2 sets x 12 reps each

  • DB Curl Burnout: 1 set x 50 reps

#TheGCodeWay Week Two

Day Eight, March 25, 2020

SHOULDERS

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Arnold Presses: 3 sets x 15 reps

  • DB Front Raises: 2 sets x 12 reps

  • Head Supported Rear Delts Raises: 2 sets x 15 reps

  • DB Side Lateral Raise Burnout: 1 set x 50 reps

Day Nine, March 26, 2020

QUADS

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Goblet or DB Squats: 2 sets x 20 reps

  • Stationary Lunge: 2 sets x 12 reps per leg

  • Bulgarian Split Squats: 2 sets x 12 reps per leg

  • Bodyweight Squat Burnout: 1 set x 50 reps

Day Ten, March 27, 2020

“BIG FRIDAY” CHEST

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Standard Pushups: 2 sets x 25 reps

  • Superset: Flat DB Flyes w/ Flat DB Presses, 2 sets x 20 reps each

  • Pause Pushups: 2 sets x 20 reps each (pause at the bottom every 5th rep for a 5 count)

  • DB Floor Press Burnout: 1 set x 50 reps

Day Eleven, March 30, 2020

Monday Gunday Biceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell, One 10/25/35/45lb plate (need one for the burnout set)

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Superset: Alternating DB Curls w/ DB Hammer Curls, 2 sets x 12 reps each

  • Superset: DB Curls w/ DB Reverse Curls, 2 sets  x 12 reps each

  • Burnout: Plate Hammer Curls, 1 set x 50 reps

Day Twelve, March 31, 2020

Shoulders

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Vinny G Superset: One Arm Front Lateral Raise w/ One Arm Overhead DB Press, 2 sets each x 10-12 reps per set

  • Superset: DB Rear Lateral Raises w/ DB Upright Rows, 2 sets each x 10-12 reps per set

  • DB Side Lateral Raises Burnout: 1 set x 50 reps

Day Thirteen, April 1, 2020

Calves

Training Style:  Superset, High reps

Required Equipment:  Ledge, One Set of Dumbbells or a Plate 

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • DB Calf Superset: Left Leg/Right Leg Weighted, Both Legs Bodyweight, 2 sets each x 10/10/20 reps per set

  • Bodyweight Donkey Calf Raises, 2 sets each x 25 reps per set

Day Fourteen, April 2, 2020

Triceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells, Bench or Chair

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Superset: DB Skullcrushers w/ DB CGBP, 2 sets each x 20-15 reps per set

  • Superset: DB Overhead Extension w/ DB Kickbacks

  • Weighted Bench Dips Dropset: 1 set x 25 reps weighted, drop weight, bodyweight to failure

Day Fifteen, April 3, 2020

Triceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells, Bench or Chair

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Standard Pushups: 2 sets x 25 reps each

  • Decline Pushups (Feet Elevated): 2 sets x 15 reps

  • Pause Pushups: 2 sets x 20-25 reps (Pause for a 5-count in stretched position every 5th rep)

  • Superset: Flat DB Press w/ Flat DB Flyes, 1 sets x 25 reps each