TFP Workout Template: March
Behold — your March Workout Template.
The March Workout Template takes us back to the foundation we built in January. We revisit a similar glute and back focused plan, utilizing a lower rep range with the goal of progressive overload for longer. If you participated in the January program, take a look at your lifts (hopefully you were tracking!), and get ready to go heavier for a few more reps. Did you do the February protocol? Then you’re acclimated to the duration of work. If you’re just joining, that’s cool! Regardless, do a warm-up set or two so you’re able to maximize each set.
The purpose of this set is two-fold:
- Continue to build strength and improve form
- Directly demonstrate the concept of progressive overload
Start where you are. Knowing you have fewer REPS to accomplish, you will need to reach fatigue quicker than if you had more reps. So go heavier while maintaining proper form.
Before you get Started
Prime your knowledge on progressive overload with this article, understand how to manage your training by refreshing your memory with this post. The method from month to month thus far is summarized here.
STEP 1: Download THE FOUR PERCENT MARCH WORKOUT TEMPLATE
STEP 2: Assign Your Drills
THIS LIST is by NO means an exhaustive list of drills, but a pretty damn good one that can give you an idea of where to start. While you can choose your exercises, they should be consistent throughout the month. Meaning, you’ll be performing this each workout with the SAME drills week-to-week, and that repetition will be your ticket to progressing over time.
A Couple of Notes
First, drills labeled A, B, and C should be different drills that target the prescribed muscle. For example, notes CHEST A and ECCENTRIC CHEST B. An example of how that can come to life is assigning CHEST A as a standard grip chest press. ECCENTRIC CHEST B is assigned a different drill, still targeting the chest, so if it’s me, Imma go with a narrow chest press.
Second, while you will have different drills for A, B, and C, they should remain consistent throughout the week. Meaning what you assign CHEST A on day one, should be the same CHEST A in day three. Do you know?
Thirdly, as the week progresses, your total work will increase. Your goal will be to go as heavy as possible while maintaining perfect form. Whether you’re doing 8 reps or 12 the goal is to achieve FULL fatigue by the end – like you couldn’t possibly do one more rep.
Fourth and final, let’s breakdown one drill that may be new for you!
Heels Elevated Squat: Put a 10lb plate underneath your heels. Ensure that both the plate and your body is stable over the plate despite the elevation. Your heels and your toes should stay firmly planted to their respective surfaces throughout the rep, and be sure to watch your knees! You’ll want to avoid any collapse or flare, ensure the knees are forward-facing and parallel to each other but keeping your back engaged and chest flat.
Use the list below to select your Day 3 GLUTE FINISHER!
- Glute bridges
- Frog pumps
- Banded clamshells (each side)
- Banded lateral walks (each side)
- Seated adductions
- Side-Lying Hip Raises (each side)
Step 3: Execute the March Workout Template and Track Your Progress
Is this your first exposure to The Four Percent Workout Templates? Get a primer here.
Notes:
- Start TODAY. And continue to get these three workouts each week through March 31st.
- This plan is designed for progression, so manage your training appropriately and safely.
- While this plan is predominately hamstring and chest focused, many drills will have secondary and tertiary drivers. Focus on the mind-muscle connection and have a high level of body awareness to make each drill as full-body as possible.
- USE AND FOLLOW #tfptraining to connect with members of this incredible community!
Have fun, you bad bish.
Hi, Thank you so much for this. I will start this when I finish my current plan. Is this how you train? You take one month off from another focus? Also, what about conditioning circuits? Do you include those on same day? I’ve been struggling to get in every body part. I feel like when I focus on lower body, then I slack on upper body and all of a sudden, my pushups are pretty weak. What are your thoughts?
This is exactly how I train myself. I strength train 3x per week, with a rotating focus on different muscle groups. I’m assuming by “conditioning circuits’ you mean cardio? I don’t do them, I lift that’s it. Full body workouts are the most efficient way to train your body, but you can’t do EVERYTHING ALL THE TIME. If your goal is to do a push up, then focus on training your chest without worry about “slacking” on something else. Your goals, your mindset, and your actions have to align and you cannot do EVERYTHING all the time.