CGX: Max Program Day 36: Let’s lift heavy things!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout is done mostly PHA style. For more information on PHA, see Day 1’s post.

As usual for the first day of the week in the Max Program, the workout was excellent and I loved it. I was able to lift heavy (for me) for every set and even increase the weight I normally use for a few exercises (microloading). Caroline hits every major muscle group in the body.

This workout is done interval style. Most of the exercises are done for 60 seconds followed by a 30 second recovery. The time is different, it is noted in the break down. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.

Day 36 is 39:05 minutes (this time does not include the optional 9:18 minute warm up or 3:06 minute intro, also optional) with a 1:45 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, yoga block and fitness mat. The glute band is also used in the warm up. You will be using light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells for the warm up. For the actual workout Caroline is using a barbell at 58kg/128 pounds. She is also using 20kg/44 pound, 17.5kg/38.5 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. RDL (Romanian deadlifts) (hex deadlift bar @ 100#)
2. Chest press (30# DBs)
3. Repeat #1 & 2 two more times
4. Banded bridge (lay on mat, band is around thighs just above knees, knees are bent and open so there is constant tension on band, feet are on mat close to glutes, raise and lower hips/glutes) (barbell # 115#)
5. Repeat #4 for 30 seconds
6. Pullover (one 40# DB)
7. Repeat #4-6 two more times
8. Pause rear step lunge (reverse step back lunge, front foot is elevated on yoga block) (21# DBs)
9. Repeat #8 on other leg
10. Shoulder press (seated in high back chair, at bottom of shoulder press arms are in goalpost) (21# DBs)
11. Repeat #8-10 two more times

Finisher:

1. 3/4 rep lunge for 20 seconds (body weight static/stationary lunge, front foot is elevated on yoga block, lower to bottom of lunge but only raise 3/4 of the way)
2. (no rest) Same as #1 but lower to bottom of lunge and pulse for 20 seconds
3. (no rest) Full range static/stationary body weight lunge for 20 seconds
4. (no rest) Repeat #1-3 on other leg