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Tony Gentilcore's Posterior Chain Palooza

4 Week / 4 Days per Week / Expert

1 ratings

Workout Summary

Even if you missed out Tony Gentilcore's Deadlift Battle, you know Tony G loves his posterior chain work! And even if you did participate, you probably still need to work on yours! Tony has put together this exclusive workout to kick off the launch of our iOS App, and this one isn't for the fa... more

Even if you missed out Tony Gentilcore's Deadlift Battle, you know Tony G loves his posterior chain work! And even if you did participate, you probably still need to work on yours!

Tony has put together this exclusive workout to kick off the launch of our iOS App, and this one isn't for the faint of heart!

Supersets for Success

Day 1 calls for heavy doses of lower body work with not a whole lot of resting going on. Keep in mind that the idea is to go heavy throughout this workout.

The next workout has you alternating your upper body pushes and pulls, with a little hip thrust in there for good measure.

Don't be fooled by Tony's sly grin - his goal here is to make you cry... OK maybe not that bad, but he doesn't want you to mess around. This isn't called the Posterior Chain Palooza for nothing!

Your Body Will Thank You... Eventually

That was only the first half - there are still 2 workouts to go. We think Tony was just getting warmed up, because each of the last 2 days includes a superset of 3 exercises, and the last superset on Day 4 calls for 10 minutes straight (check the Notes) to give you that extra bit of "palooza".

While we hope you've enjoyed reading this, there's no joking about this workout plan. Tony is a real pro and has put together a top-notch program here for you.

All you have to to is follow it, so get to work!

Tony Gentilcore's Posterior Chain Palooza

Tony Gentilcore's Posterior Chain Palooza

4 Week / 4 Days per Week / Expert

1 ratings

Tony Gentilcore's Posterior Chain Palooza

4 Week / 4 Days per Week / Expert

1 ratings

Workout Summary

Even if you missed out Tony Gentilcore's Deadlift Battle, you know Tony G loves his posterior chain work! And even if you did participate, you probably still need to work on yours! Tony has put together this exclusive workout to kick off the launch of our iOS App, and this one isn't for the fa... more

Even if you missed out Tony Gentilcore's Deadlift Battle, you know Tony G loves his posterior chain work! And even if you did participate, you probably still need to work on yours!

Tony has put together this exclusive workout to kick off the launch of our iOS App, and this one isn't for the faint of heart!

Supersets for Success

Day 1 calls for heavy doses of lower body work with not a whole lot of resting going on. Keep in mind that the idea is to go heavy throughout this workout.

The next workout has you alternating your upper body pushes and pulls, with a little hip thrust in there for good measure.

Don't be fooled by Tony's sly grin - his goal here is to make you cry... OK maybe not that bad, but he doesn't want you to mess around. This isn't called the Posterior Chain Palooza for nothing!

Your Body Will Thank You... Eventually

That was only the first half - there are still 2 workouts to go. We think Tony was just getting warmed up, because each of the last 2 days includes a superset of 3 exercises, and the last superset on Day 4 calls for 10 minutes straight (check the Notes) to give you that extra bit of "palooza".

While we hope you've enjoyed reading this, there's no joking about this workout plan. Tony is a real pro and has put together a top-notch program here for you.

All you have to to is follow it, so get to work!

Workout Goals

  • Gain Strength

Equipment Needed

  • Wall
  • Exercise Mat
  • Fitness Ball
  • Cable Machine
  • Barbell
  • Landmine Bar
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 5 reps
3 5 -- --:--
Default
Glutes / Intermediate
3 sets, 8 reps
3 8 --:--
Default
Hip Flexors / Intermediate
3 sets, 8 reps, 02:00 rest
3 8 02:00
Default
Quads / Intermediate
3 sets, 8 reps
3 8 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Abs / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Shoulders / Beginner
3 sets, 00:15:00
3 00:15:00 --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:30 rest
3 12 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.

**The Single-Leg Glute Bridge and Wall Hip Flexor Mobilization exercises are going to be done during the 2 minute break between Deadlift sets.

** Farmer's Walk distance is going to be 30 yards and back per repetition.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Forearms secondary Calves secondary Groin secondary Outer thighs secondary Hip flexors primary Shoulders primary Abs primary Chest primary Biceps primary Glutes primary Hamstrings primary Quads primary Obliques primary Middle back primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps
3 5 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps, 02:00 rest
3 10 02:00
Default
Chest / Beginner
4 sets, 10 reps
4 10 -- --:--
Default
Middle Back / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps
3 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.

**Seated Cable Row: Use a pronated grip.

**Hand Switches with Push-Ups are listed as total number of repetitions.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Forearms secondary Calves secondary Groin secondary Outer thighs secondary Hip flexors primary Shoulders primary Abs primary Chest primary Biceps primary Glutes primary Hamstrings primary Quads primary Obliques primary Middle back primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 8 reps
4 8 -- --:--
Default
Glutes / Intermediate
4 sets, 5 reps
4 5 --:--
Default
Hip Flexors / Intermediate
4 sets, 8 reps, 02:00 rest
4 8 02:00
Default
Hamstrings / Intermediate
4 sets, 5 reps
4 5 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:30 rest
3 10 01:30
Default
Quads / Intermediate
3 sets, 8 reps
3 8 -- --:--
Default
Obliques / Intermediate
2 sets, 10 reps, 01:30 rest
2 10 -- 01:30
Default
Glutes / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:20, 01:30 rest
3 00:00:20 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.

**Offset Dumbbell Reverse Lunge: You are going to hold the DB in the same has as moving leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Forearms secondary Calves secondary Groin secondary Outer thighs secondary Hip flexors primary Shoulders primary Abs primary Chest primary Biceps primary Glutes primary Hamstrings primary Quads primary Obliques primary Middle back primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
4 sets, 5 reps
4 5 --:--
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 8 -- 02:00
Default
Middle Back / Intermediate
3 sets, 10 reps
3 10 -- --:--
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Quads / Beginner
2 sets, 10 reps
2 10 -- --:--
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps
3 10 --:--
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 4

Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.

**Goblet Squats use a light weight (use 12-15 rep max as a weight).

** For the Alternating Hammer Curl and Resistance Band Tricep Pushdown superset, you are going to go for 10 minutes straight and you are going to rotate back and forth between the two exercises for the entire time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Forearms secondary Calves secondary Groin secondary Outer thighs secondary Hip flexors primary Shoulders primary Abs primary Chest primary Biceps primary Glutes primary Hamstrings primary Quads primary Obliques primary Middle back primary Triceps primary Lats primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Wall
  • Exercise Mat
  • Fitness Ball
  • Cable Machine
  • Barbell
  • Landmine Bar
Show All

75 person started this plan

1 Review

  • BT
    over 4 years ago
    #

    Nicely balanced program from Tony. All the cornerstone lifts plus some mobilization/accessory work. The supersets make for a time efficient program.

Tony Gentilcore's Posterior Chain Palooza

Workout Goals

  • Gain Strength

Equipment Needed

  • Wall
  • Exercise Mat
  • Fitness Ball
  • Cable Machine
  • Barbell
  • Landmine Bar
Show All

75 person started this plan