Tony Gentilcore's Posterior Chain Palooza

4 Week / 4 Days per Week / Expert

1 ratings
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
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Lower Body Day 1 Workout

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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
3 sets, 5 reps
3 5 -- --:--
Glutes / Intermediate
3 sets, 8 reps
3 8 --:--
Hip Flexors / Intermediate
3 sets, 8 reps, 02:00 rest
3 8 02:00
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 00:15:00
3 00:15:00 --:--
--
--
3 sets, 12 reps, 01:30 rest
3 12 01:30
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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!

Upper Body Day 2 Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 5 reps
3 5 -- --:--
Glutes / Intermediate
3 sets, 10 reps, 02:00 rest
3 10 02:00
Chest / Beginner
4 sets, 10 reps
4 10 -- --:--
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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!

Lower Body Day 3 Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
4 sets, 8 reps
4 8 -- --:--
Glutes / Intermediate
4 sets, 5 reps
4 5 --:--
Hip Flexors / Intermediate
4 sets, 8 reps, 02:00 rest
4 8 02:00
--
--
4 sets, 5 reps
4 5 -- --:--
--
--
3 sets, 10 reps, 01:30 rest
3 10 01:30
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
2 sets, 10 reps, 01:30 rest
2 10 -- 01:30
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 00:00:20, 01:30 rest
3 00:00:20 01:30
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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!

Upper Body Day 4 Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
--
Shoulders / Intermediate
--
Middle Back / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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!

77 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Dumbbells
  • Exercise Mat
  • Fitness Ball
Show All

1 Review

  • BT
    about 5 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

77 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Dumbbells
  • Exercise Mat
  • Fitness Ball
Show All