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BOHEMIAN FITNESS
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#30dirtydays 

30 SETS, 30 SECONDS REST, 30 DIRTY DAYS


Format


number= reps (dont be a slave to exact numbers...just use it as a guideline for what weight to use) 


number in parenthesis followed by 'x'= amount of sets


two workouts separated by a "/" = superset (no rest until the second exercise is completed)


Explanation


The new 30 day routine consists of a 3 day split.  This approach to training is going to limit our total sets and lower the amount of weight being pushed due to the frequency at which each muscle is active. All exercises will be followed by a 30 second rest. This short rest period will add a cardiovascular element to your traditional weight training along with increased demand/stress on your muscles. There is no "leg day" in the program as we are targeting different areas of the leg on different days. This allows us to apply the same amount of energy to both the front and back of our lower extremities. If this method is new to you don't hesitate to take a rest day in-between the lower body workouts. You will also notice the isolated arm workouts are limited in duration. The reasoning behind this is because of the shorter (3 day) split. In theory you are actually lifting arms every day due your back, chest, and arm workouts (so we don't want to over exert them.) The isolated shoulder workouts are limited in duration as well due to the fact that we will be doing upper body pushing movements every 3rd day. If you have any questions about anything email me. There is a specific reason behind everything included in this program. 


IMPORTANT THINGS TO REMEMBER


*Don't be a slave to the fixed numbers of the program. If you need to rest for 40 seconds in order to get a productive workout do it! If you reach failure at 8 reps and the program says 10 reps DONT STRESS IT. 


*Examine the workout BEFORE you do it so you can make adjustments. REMEMBER this program is tailored to MY fitness level NOT yours. If 5 sets of dead lifts is too much for you adjust the amount of sets, only do 2 or 3. This program is here to guide you. 


*Email me with any questions.


*Keep your movements under control. Focus your mind on the muscle as you perform each exercise. 


*Increase rest periods if you feel it necessary. Then gradually work your way to a 30 second rest. 


*If you enjoy the program please create some good karma by making a donation...even if its just a dollar! 



DAY 1 - Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

12 (5x) Split Squat (Each Leg)

12 (5x) Leg Press

12 (5x) Quad Extension

8 (5x) Front Squat

10 (5x) Barbell Curl / Skull Crusher

15 (5x) Reverse Grip Curl / Cable Triceps Press Down 



DAY 2- Hamstrings/Back

REST PERIOD= 30 SECONDS!

6 (5x) Dead Lift/ 5 Pull Ups

10 (3x) Stiff Leg Dead Lift/ 5 Pull ups

12 (5x) Hamstring Curl

12 (3x) Laying Hamstring Curl

12 (5x) Underhand Lat Pull Down

10 (3x) Bent Over Dumbbell Row 

12 (5x) Neutral Grip Low Row (Machine) 

50 (1x) Bent Over OVERHAND Barbell Row (short rests when needed) (should be heavy enough to force you to rest at least 3 times) 



DAY 3- Chest/Delts/Traps

REST PERIOD= 30 SECONDS!

10 (10x) Bench Press (keep it light, trust me)

12 (5x) Dumbbell Fly

8 (3x) Incline Dumbbell Press

12 (3x) Cable Chest Press

50 (1x) Cable Fly (rest as many times as needed to reach 50 total reps)

12 (3x) Seated Military Press/ Push Ups

15 (3x) Lateral DB Raise / DB Upright Row 

Till Failure (2x) Cable Lateral Raise (each arm)


DAY 4- Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

12 (5x) Quad Ext

12 (5x) Leg Press

12 (5x) Front Squat

10 (3x) Jump Squat

Until Failure (2x) Body Weight Squat

12 (5x) Dumbbell Hammer Curl / DB Overhead Tri Ext (1 dumbbell 2 hands)

12 (4x) Barbell Curl / Skull Crushers 

2 minutes (1x) Cable Curl / Cable Triceps Press Down 


DAY 5- Hamstrings/Back

REST PERIOD= 30 SECONDS!

12 (3x) Dead Lift

5 (3x) Dead Lift 

15 (3x) Hamstring Curl

8 (3x) Hamstring Curl

10 (3x) Stiff Leg Dead Lift

6 (3x) Snatch Grip Dead Lift (wide grip) 

12 (3x) Overhand Row (Machine)

8 (3x) Bent Over DB Row (each arm)

12 (3x) Close Girp (neutral grip) Lat Pull Down

Until Failure (3x) Wide Grip Pull Ups



DAY 6- Chest/Delts/Traps

REST PERIOD= 30 SECONDS!

10 (4x) Dumbbell Press 

10 (4x) Dumbbell Fly

10 (10x) Bench Press

12 (2x) Chest Press Machine

Until Failure (2x) Push Ups

15 (3x) Military Press

15 (3x) Barbell Upright Row / DB front raise 

Until Failure (2x) Cable Later Raise / Incline Push Ups


DAY 7- Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

10 (4x) Leg Press / Jump Squat

15 (4x) Quad Extensions

12 (4x) Split Squat 

8 (4x) Front Squat

10 (4x) Step Back Lunges 

10 (10x) Reverse Grip Bent Bar Curl / Cable Tricep Press Down



DAY 8- Hamstrings/Back

INCREASE YOUR REST PERIODS ON THIS DAY IF NEEDED!!!!!

10 (10x) Dead Lift

10 (10x) Weighted Pull Ups

5 (5x) Dead Lift

5 (5x) Weighted Pull Ups



DAY 9- Chest/Delts/Traps

REST PERIOD 30 SECONDS!

6 (5x) Bench Press

15 (3x) Bench Press

6 (5x) DB Fly

15 (3x) DB Fly

12 (4x) Cable Chest Press / Push Ups

15 (3x) Rear Delt Fly (Machine)

10 (3x) Standing Barbbell Overhead Press

20 (4x) Dumbbell Later Raise / Incline Push Ups


DAY 10- Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

UNTIL FAILURE (2x) Bodyweight Squat

20 (2x) Quad Ext

10 (4x) Front Squat

20 (2x) DB Walking Lunges (20 each leg)

8 (5x) Leg Press

12 (5x) Single Leg Box Squat (sit on bench and stand up using one leg) (if needed, hold on to something for a spot and for balance) 

12 (5x) Barbell Curl / Skull Crushers

12 (3x) Dumbbell Hammer Curl / Triceps Push Up

15 (2x) Preacher Curl (Machine) / Cable Tri Ext


DAY 11- Hamstrings/Back

REST PERIOD= 30 SECONDS!

20 (2x) Hamstring Curl 

15 (2x) Hamstring Curl

10 (2x) Hamstring Curl

6 (2x) Hamstring Curl

20 (2x) Laying Hamstring Curl

10 (2x) Laying Hamstring Curl

12 (5x) Wide Grip Lat Pull Down

12 (3x) Underhand Grip Lat Pull Down

10 (5x) Overhand Low Row (machine)

10 (5x) Underhand Low Row (BARBELL) 

DAY 12- Chest/Delts/Traps

REST PERIOD= 30 SECONDS!


15 (3x) Incline Dumbbell Press

15 (3x) Incline Bench Press

8 (3x) Dumbbell Press

8 (3x) Bench Press

12 (5x) Cable Fly

15 (3x) Cable Press

8 (3x) Machine Chest Press / Push Ups

10 (5x) Standing 1 arm DB overhead press (hold onto something with other arm to help stabilize core and maintain proper posture) 

Until Failure (2x) DB Later Raise / DB Shrug / DB Front Raise / Incline Push ups


DAY 13- Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

8 (3x) Leg Press / Jump Squat / Body Weight Squat

8 (5x) Front Squat

10 (5x) Split Squat 

12 (2x) Quad Extension

10 (5x) Bicep Preacher Curl 

10 (5x) Skull Crusher

10 (5x) Reverse Grip Bent Bar Curl / Cable Tri Press Down

DAY 14- Hamstrings/Back

REST PERIOD= 30 SECONDS!


6 (5x) Dead Lift

6 (3x) Sumo Dead Lift

6 (3x) Stiff Leg Dead Lift

12 (4x) Hamstring Curl

12 (4x) Laying Hamstring Curl

10 (10x) Weight Pull Ups

50 (1x) Bent Over Barbell Row (briefly rest as needed) 


DAY 15- Chest/Delts

REST PERIOD= 30 SECONDS!

12 (3x) DB Fly

6 (2x) DB Fly

10 (10x) Bench Press

12 (3x) DB Fly

6 (2x) DB Fly 

10 (10x) Bench Press


DAY 16 - Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

12 (5x) Split Squat (Each Leg)

12 (5x) Leg Press

12 (5x) Quad Extension

8 (5x) Front Squat

10 (5x) Barbell Curl / Skull Crusher

15 (5x) Reverse Grip Curl / Cable Triceps Press Down 



DAY 17- Hamstrings/Back

REST PERIOD= 30 SECONDS!

6 (5x) Dead Lift/ 5 Pull Ups

10 (3x) Stiff Leg Dead Lift/ 5 Pull ups

12 (5x) Hamstring Curl

12 (3x) Laying Hamstring Curl

12 (5x) Underhand Lat Pull Down

10 (3x) Bent Over Dumbbell Row 

12 (5x) Neutral Grip Low Row (Machine) 

50 (1x) Bent Over OVERHAND Barbell Row (short rests when needed) (should be heavy enough to force you to rest at least 3 times) 



DAY 18- Chest/Delts/Traps

REST PERIOD= 30 SECONDS!

10 (10x) Bench Press (keep it light, trust me)

12 (5x) Dumbbell Fly

8 (3x) Incline Dumbbell Press

12 (3x) Cable Chest Press

50 (1x) Cable Fly (rest as many times as needed to reach 50 total reps)

12 (3x) Seated Military Press/ Push Ups

15 (3x) Lateral DB Raise / DB Upright Row 

Till Failure (2x) Cable Lateral Raise (each arm)


DAY 19- Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

12 (5x) Quad Ext

12 (5x) Leg Press

12 (5x) Front Squat

10 (3x) Jump Squat

Until Failure (2x) Body Weight Squat

12 (5x) Dumbbell Hammer Curl / DB Overhead Tri Ext (1 dumbbell 2 hands)

12 (4x) Barbell Curl / Skull Crushers 

2 minutes (1x) Cable Curl / Cable Triceps Press Down 


DAY 20- Hamstrings/Back

REST PERIOD= 30 SECONDS!

12 (3x) Dead Lift

5 (3x) Dead Lift 

15 (3x) Hamstring Curl

8 (3x) Hamstring Curl

10 (3x) Stiff Leg Dead Lift

6 (3x) Snatch Grip Dead Lift (wide grip) 

12 (3x) Overhand Row (Machine)

8 (3x) Bent Over DB Row (each arm)

12 (3x) Close Girp (neutral grip) Lat Pull Down

Until Failure (3x) Wide Grip Pull Ups



DAY 21- Chest/Delts/Traps

REST PERIOD= 30 SECONDS!

10 (4x) Dumbbell Press 

10 (4x) Dumbbell Fly

10 (10x) Bench Press

12 (2x) Chest Press Machine

Until Failure (2x) Push Ups

15 (3x) Military Press

15 (3x) Barbell Upright Row / DB front raise 

Until Failure (2x) Cable Later Raise / Incline Push Ups


DAY 22- Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

10 (4x) Leg Press / Jump Squat

15 (4x) Quad Extensions

12 (4x) Split Squat 

8 (4x) Front Squat

10 (4x) Step Back Lunges 

10 (10x) Reverse Grip Bent Bar Curl / Cable Tricep Press Down



DAY 23- Hamstrings/Back

INCREASE YOUR REST PERIODS ON THIS DAY IF NEEDED!!!!!

10 (10x) Dead Lift

10 (10x) Weighted Pull Ups

5 (5x) Dead Lift

5 (5x) Weighted Pull Ups



DAY 24- Chest/Delts/Traps

REST PERIOD 30 SECONDS!

6 (5x) Bench Press

15 (3x) Bench Press

6 (5x) DB Fly

15 (3x) DB Fly

12 (4x) Cable Chest Press / Push Ups

15 (3x) Rear Delt Fly (Machine)

10 (3x) Standing Barbbell Overhead Press

20 (4x) Dumbbell Later Raise / Incline Push Ups


DAY 25- Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

UNTIL FAILURE (2x) Bodyweight Squat

20 (2x) Quad Ext

10 (4x) Front Squat

20 (2x) DB Walking Lunges (20 each leg)

8 (5x) Leg Press

12 (5x) Single Leg Box Squat (sit on bench and stand up using one leg) (if needed, hold on to something for a spot and for balance) 

12 (5x) Barbell Curl / Skull Crushers

12 (3x) Dumbbell Hammer Curl / Triceps Push Up

15 (2x) Preacher Curl (Machine) / Cable Tri Ext


DAY 26- Hamstrings/Back

REST PERIOD= 30 SECONDS!

20 (2x) Hamstring Curl 

15 (2x) Hamstring Curl

10 (2x) Hamstring Curl

6 (2x) Hamstring Curl

20 (2x) Laying Hamstring Curl

10 (2x) Laying Hamstring Curl

12 (5x) Wide Grip Lat Pull Down

12 (3x) Underhand Grip Lat Pull Down

10 (5x) Overhand Low Row (machine)

10 (5x) Underhand Low Row (BARBELL) 


DAY 27- Chest/Delts/Traps

REST PERIOD= 30 SECONDS!


15 (3x) Incline Dumbbell Press

15 (3x) Incline Bench Press

8 (3x) Dumbbell Press

8 (3x) Bench Press

12 (5x) Cable Fly

15 (3x) Cable Press

8 (3x) Machine Chest Press / Push Ups

10 (5x) Standing 1 arm DB overhead press (hold onto something with other arm to help stabilize core and maintain proper posture) 

Until Failure (2x) DB Later Raise / DB Shrug / DB Front Raise / Incline Push ups


DAY 28- Quad/Glutes/Biceps/Triceps

REST PERIOD= 30 SECONDS!

8 (3x) Leg Press / Jump Squat / Body Weight Squat

8 (5x) Front Squat

10 (5x) Split Squat 

12 (2x) Quad Extension

10 (5x) Bicep Preacher Curl 

10 (5x) Skull Crusher

10 (5x) Reverse Grip Bent Bar Curl / Cable Tri Press Down


DAY 29- Hamstrings/Back

REST PERIOD= 30 SECONDS!


6 (5x) Dead Lift

6 (3x) Sumo Dead Lift

6 (3x) Stiff Leg Dead Lift

12 (4x) Hamstring Curl

12 (4x) Laying Hamstring Curl

10 (10x) Weight Pull Ups

50 (1x) Bent Over Barbell Row (briefly rest as needed) 


DAY 30 - CIRCUIT

7 PUSH UPS

4 PULL UPS

10 BODY WEIGHT SQUATS

(REPEAT THIS CYCLE FOR 30 MINUTES NON STOP)