Triple Chocolate

UPDATED 12/7/2021

It's time for the Rocka.fit Triple Chocolate Program! Each session will take around 30-40 minutes and will definitely push your limits: It's not easy. If you are new to resistance band training, I urge you to start with Vanilla. As with Vanilla, it is crucial to perform all movements under constant tension, constant motion, with synchronized breathing. This is designed to be a weekly cycle with 6 days of training and 1 rest day. Here's the schedule for each day of the week:

MONDAY	TUESDAY	WEDNESDAY
Push	Pull	Legs A

THURSDAY	FRIDAY	SATURDAY
Push	Pull	Legs B

Push Day

Round 1 - :90 seconds per movement, rest 2 minutes between movements. Choose a band size that allows you to hit the time cap under constant tension, constant motion.

90s Chest Press
90s Triceps Pushdown
90s Shoulder Press

Round 2 - :45 seconds per movement, rest 2 minutes between movements. Up one band size larger than you used successfully for :90 seconds during round 1.

45s Chest Press
45s Triceps Pushdown
45s Shoulder Press

Round 3 - :60 seconds per movement, with 2x tempo, rest 2 minutes between movements. Use one band size smaller than you used successfully for :90 seconds during round 1 (so two band sizes smaller than round 2)

60s Chest Press
60s Triceps Pushdown
60s Shoulder Press

Pull Day

Round 1 - :90 seconds per movement, rest 2 minutes between movements. Choose a band size that allows you to hit the time cap under constant tension, constant motion.

90s Deadlift
90s Bent Over Row
90s Biceps Curl

Round 2 - :45 seconds per movement, rest 2 minutes between movements. Up one band size larger than you used successfully for :90 seconds during round 1.

45s Deadlift
45s Bent Over Row
45s Biceps Curl

Round 3 - :60 seconds per movement, with 2x tempo, rest 2 minutes between movements. Use one band size smaller than you used successfully for :90 seconds during round 1 (so two band sizes smaller than round 2)

60s Deadlift
60s Bent Over Row
60s Biceps Curl

Leg Day A

Round 1 - :90 seconds per movement, rest 5 minutes between movements. Choose a band size that allows you to hit the time cap under constant tension, constant motion.

90s Front Squat
90s Calf Raise

Round 2 - :45 seconds per movement, rest 5 minutes between movements. Up one band size larger than you used successfully for :90 seconds during round 1.

45s Front Squat
45s Calf Raise

Round 3 - :60 seconds per movement, with 2x tempo, rest 5 minutes between movements. Use one band size smaller than you used successfully for :90 seconds during round 1 (so two band sizes smaller than round 2)

60s Front Squat
60s Calf Raise

Leg Day B

(video for Leg Day B soon!)

Round 1 - :90 seconds per movement, rest 5 minutes between movements. Choose a band size that allows you to hit the time cap under constant tension, constant motion.

90s Split Squat, Right Leg
90s Split Squat, Left Leg
90s Calf Raise

Round 2 - :45 seconds per movement, rest 5 minutes between movements. Up one band size larger than you used successfully for :90 seconds during round 1.

45s Split Squat, Right Leg
45s Split Squat, Left Leg
45s Calf Raise

Round 3 - :60 seconds per movement, with 2x tempo, rest 5 minutes between movements. Use one band size smaller than you used successfully for :90 seconds during round 1 (so two band sizes smaller than round 2)

60s Split Squat, Right Leg
60s Split Squat, Left Leg
60s Calf Raise