Glo Up Flex Program
- Glo Up Marcus
- Aug 10, 2018
- 4 min read
Week 1
Day 1
|Bench Press| 3 x 8 (75% max) (Burpee Pull ups 3 x 10)
|T-Bar Row| 3 x 8 (Plate raises 3 x 12)
|Bicep Curl| 3 x 8 (Dips 3 x 12)
|Tricep Extensions| 3 x 10 (Cable Hammer Curls)
|Military Press| 3 x 8 (T- Raises 3 x 10)
|Cable Crossover| 3 x 8 (Shoulder Shrugs 3 x8)
3 Ab Exercises
Day 2
|Back Squat| 3 x 8 75% (Box Jumps 3 x 10)
|Trap Bar Deadlift| 3 x 10 (Lunge Jumps 3 x 10 ea. leg)
|Leg Extensions| 3 x 10 (Double Lunge Jumps 3 x 10 ea. leg)
|Abductor Machine| 3 x 12 (Jumping Jacks w/band 3 x 1 min)
|Adductor Machine| 3 x 12 (Jumping Jumping Jacks 3 x 1 min)
|Hack Machine| 3 x 10 (Glute Machine 3 x 10 ea. leg)
3 Ab Exercises
Day 3
|Military Press Squat| 3 x 10 (Single Leg Box Jump 3 x 10)
|Decline Bench Press| 3 x 10 (DB Single Leg Squat 3 x 10 ea. leg)
|Single Leg Press| 3 x 10 (Weighted Pushup 3 x 10)
Side Single Leg Press 3 x 10 (Wide Grip Chin Up 3 x 10)
|Lat Pull Downs| 3 x 10 (Seated Rows 3 x 10)
|Raised Lunges| 3 x 10 (Calf Raises 3 x 20)
3 Ab Exercises
Week 2
Day 1
|Bench Press| 3 x 8 (80% max) (Burpee Pull ups 3 x 10)
|T-Bar Row| 3 x 8 (Plate raises 3 x 12)
|Bicep Curl| 3 x 8 (Dips 3 x 12)
|Tricep Extensions| 3 x 10 (Cable Hammer Curls)
|Military Press| 3 x 8 (T- Raises 3 x 10)
|Cable Crossover| 3 x 8 (Shoulder Shrugs 3 x8)
3 Ab Exercises
Day 2
|Back Squat| 3 x 8 80%(Box Jumps 3 x 10)
|Trap Bar Deadlift| 3 x 10 (Lunge Jumps 3 x 10 ea. leg)
|Leg Extensions| 3 x 10 (Double Lunge Jumps 3 x 10 ea. leg)
|Abductor Machine| 3 x 12 (Jumping Jacks w/band 3 x 1 min)
|Adductor Machine| 3 x 12 (Jumping Jumping Jacks 3 x 1 min)
|Hack Machine| 3 x 10 (Glute Machine 3 x 10 ea. leg)
3 Ab Exercises
Day 3
|Military Press Squat| 3 x 10 (Single Leg Box Jump 3 x 10)
|Decline Bench Press| 3 x 10 (DB Single Leg Squat 3 x 10 ea. leg)
|Single Leg Press| 3 x 10 (Weighted Pushup 3 x 10)
|Side Single Leg Press| 3 x 10 (Wide Grip Chin Up 3 x 10)
|Lat Pull Downs| 3 x 10 (Seated Rows 3 x 10)
|Raised Lunges| 3 x 10 (Calf Raises 3 x 20)
3 Ab Exercises
Week 3
Day 1
|Bench Press| 3 x 6 (90% max) (Burpee Pull ups 3 x 10)
|T-Bar Row| 3 x 6 (Plate raises 3 x 12)
|Bicep Curl| 3 x 6 (Dips 3 x 12)
|Tricep Extensions| 3 x 8 (Cable Hammer Curls)
|Military Press| 3 x 6 (T- Raises 3 x 10)
|Cable Crossover| 3 x 8 (Shoulder Shrugs 3 x8)
3 Ab Exercises
Day 2
|Back Squat| 3 x 6 90%(Box Jumps 3 x 10)
|Trap Bar Deadlift| 3 x 6 (Lunge Jumps 3 x 10 ea. leg)
|Leg Extensions| 3 x 8 (Double Lunge Jumps 3 x 10 ea. leg)
|Abductor Machine| 3 x 10 (Jumping Jacks w/band 3 x 1 min)
|Adductor Machine| 3 x 10 (Jumping Jumping Jacks 3 x 1 min)
|Hack Machine| 3 x 8 (Glute Machine 3 x 10 ea. leg)
3 Ab Exercises
Day 3
|Military Press Squat| 3 x 8 (Single Leg Box Jump 3 x 10)
|Decline Bench Press| 3 x 8 (DB Single Leg Squat 3 x 10 ea. leg)
|Single Leg Press| 3 x 8 (Weighted Pushup 3 x 10)
|Side Single Leg Press| 3 x 8 (Wide Grip Chin Up 3 x 10)
|Lat Pull Downs| 3 x 8 (Seated Rows 3 x 10)
|Raised Lunges| 3 x 8 (Calf Raises 3 x 20)
3 Ab Exercise
Week 4
Day 1
|Bench Press| 3 x 5 (95% max) (Burpee Pull ups 3 x 10)
|T-Bar Row| 3 x 5 (Plate raises 3 x 8)
|Bicep Curl| 3 x 5 (Dips 3 x 12)
|Tricep Extensions| 3 x 8 (Cable Hammer Curls)
|Military Press| 3 x 6 (T- Raises 3 x 10)
|Cable Crossover| 3 x 8 (Shoulder Shrugs 3 x8)
3 Ab Exercises
Day 2
|Back Squat| 3 x 5 95%(Box Jumps 3 x 10)
|Trap Bar Deadlift| 3 x 6 (Lunge Jumps 3 x 10 ea. leg)
|Leg Extensions| 3 x 8 (Double Lunge Jumps 3 x 10 ea. leg)
|Abductor Machine| 3 x 10 (Jumping Jacks w/band 3 x 1 min)
|Adductor Machine| 3 x 10 (Jumping Jumping Jacks 3 x 1 min)
|Hack Machine| 3 x 8 (Glute Machine 3 x 10 ea. leg)
3 Ab Exercises
Day 3
|Military Press Squat| 3 x 6 (Single Leg Box Jump 3 x 10)
|Decline Bench Press| 3 x 8 (DB Single Leg Squat 3 x 10 ea. leg)
|Single Leg Press| 3 x 8 (Weighted Pushup 3 x 10)
|Side Single Leg Press| 3 x 8 (Wide Grip Chin Up 3 x 10)
|Lat Pull Downs| 3 x 8 (Seated Rows 3 x 10)
|Raised Lunges| 3 x 8 (Calf Raises 3 x 20)
3 Ab Exercises
Nutrition
Go to www.gloupfitness.com and check you macronutrients and caloric intake for your goal on the Macro Calculator.
Be sure to eat healthy food and chose the macronutrient balance based off your body type.
Ectomorph: Lean and long, with difficulty building muscle.
Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store body fat.
Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells.
Each week take a picture of yourself on the same day to see your progress. Numbers do not reflect results. Just because the scale says one thing doesn’t mean you may not be gaining.
Good luck on this journey! Send your Before and After results to marcus@gloupfitness.com !
GET YOUR GLO ON!
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