#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

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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

WEEK TWO