Full Boar is a full body transitional program designed to be implemented between two very intense strength training programs. ​Plenty of substitutions can be made, as usual. These are some of my favorite exercises that i can perform at my training facility. You would be best by using the exercises best suited for you and your facility. However, they are broken down into basically a push, pull and lower body exercise. There is 3 short phases in this cycle, each one to be performed for only 1-2 weeks each. If you like the workouts, repeat for a second week, if not, just get thru it and move to the next workouts the following week. 

In Phase 1 you will be doing giant sets, 3 exercises in circuit fashion, each one for 30 seconds with 3 seconds rest, move on to the next exercise and the next, take a minute rest after each round and do 5 total rounds. Then move on to the next giant set of exercises and do the same. The final pair of exercises is simply a core exercise with a conditioner, such as prowlers, but could be an sprint, Airdyne sprint, C2 rower, battle rope, etc. 

Phase 2 you will do Supersets, 2 exercises in a group as opposed to 3, with the same training style but you'll get less rest. 

Phase 3 will be straight sets with will cause much more of a burn because you will have much less time to recover that particular body part. 

Heavy benching didn't go as planned this week. A long hard weekend caught up to me. We added a little volume with lighter weight for 3 sets of 8. The fly press felt good last week so we did it again. Finished off with some straight banded flys for a good pump. 

5 sets of 8 on moderate squats, fairly light actually. Gotta keep rebuilding them wheels. Added volt,e with TSS Hack squats and finished with back raises. 

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Carries, rows and pulldowns. Doesn't get any simpler and more classic than this. Work hard on each of the three elements. ​

Shoulders and arms, always a good idea to perform this like a bodybuilder unless your going for heavy overhead work. 
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Warmed up with pull downs and push ups, always a winner. 

Progressed to 8 triples at 335 on bench

we did a dumbbell fly press fro 5 x10 but basic db incline presses would had sufficed being that this is the SHIT block and the gimmicky stuff defeats the purpose but thats how we do sometimes

Finally 50 dips

KB RDLS and swings to get the hambones warm

Quad blaster to smoke the quads before squats

back wasn't feeling it today so we did KB squats instead of heavy back squats

Curls, split squats and back raises to finish off.  
​We really didn't go too heavy today, not staying true to the SHIT block

Back raises, face pulls and Flies to get warmed up

Moderately heavy farmers carries 6x40 yards

Lat pull downs 5x10

Bent row using the strap 5x10

​simple day

Today would be a perfect day to hit some heavy overhead pressing and arms and abs. 

1. Light shoulder shocker for warm up

2. BB Overhead press 5x5

3. Seated Viking Press 4x10

4. DB Side Raises 4x10

5. DB Curls 4x10

6. DB Skull Crushers 4x10

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1. Face Pulls - 5x15

2a. JM Press or Skull Crusher - 5x10
- really trying to smoke the triceps here

2b. Inc DB Curls - 5x10

3a. Prone Angels - 5x10
- lie belly down and hold 1-3 pounds in your hands and make half circles from overhead to behind your butt, move very slow and deliberately

3b. Inc DB Front Rainse - 5x10

4. Abs
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Single Arm Landmine Row 5x12 each arm

Pull Ups 6x6
- try to create as much tension as possible here, squeeze the top and arch your back hard

Chest Supported Rows - 5z12

Chest Supported Pulldows - 5x12
- lighter weight, chest down on an incline bench, arch back and squeeze bottom position hard, great lat activator

Working on getting that squat consistency up

1. Squat - 5x5

2. Bulgarian Split Squats - 5x10 each leg
- rear leg elected split squat, this is tremendous for athletes and bodybuilders. Its stretches the hip flexor and quad while hitting the quads and gluten hard

3. GHR or Assisted Nordic Curls -4x8

Calf work to finish off
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Everybody's Favorite day of the week - Chest Day

We did 3 big presses today after we warmed up with face pulls and push ups

Bench Press - 8x3 - 10 pounds heavier than last week

Decline BP - 5x10-12 with 185-225 

Single Arm Dumbbell Floor Press - 5x10

PS - Last week we did a quickie arm and shoulder workout on day 4 consisting of shoulder presses, side raises, curls and tricep extensions. Nothing crazy, just a good quick pump. 

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