Alex and Pat Workout Plan

Focus on Definition & Strength Maintenance

Primary Focus

5-Day Workout & Basketball Split

  1. Day 1: Upper Body Focus (Strength Maintenance & Definition)
  2. Day 2: Lower Body Focus (Strength Maintenance & Definition)
  3. Day 3: Basketball (Active Recovery / Cardio)
  4. Day 4: Upper Body Focus (Strength Maintenance & Definition)
  5. Day 5: Basketball + Full Body Athleticism & Conditioning
  6. Day 6 & 7: Rest / Active Recovery

General Prep

Warm-up (5-10 mins before lifting)

  • Light Cardio: 5 minutes.
  • Dynamic Stretches.
  • ATG-Inspired Mobility Prep:
    • Tibialis Raises: 2 sets x 20-25 reps.
    • KOT Calf Raises: 1 set to failure (aim for 20-25+).
    • Patrick Steps: 1 set x 15-20 reps per leg.
    • Elephant Walks: 10-15 "steps" per leg.

Abdominal Work

Choose 2-3 exercises, 3 sets each. Perform after workouts or as active rest. Focus on controlled movements, 30-45 sec rest between ab sets.

  • Flat Bench Rollups (20 reps)
  • Hanging Leg Raises (20 reps)
  • Ab Crunch Machine (15-20 reps)
  • Planks (hold for time)
  • L-Sits (hold for time, aim for 20-30 sec)

Day 1: Upper Body Push

Chest, Shoulders, Triceps - Definition & Strength Maintenance

Barbell Bench Press

Sets: 1-2 warm-up, 3 working | Reps: 8-10 (challenging) | Rest: 90-120s

Incline Dumbbell Press

Sets: 3 | Reps: 10-12 | Rest: 75-90s

Overhead Press (Barbell or Dumbbell)

Sets: 3 | Reps: 8-10 | Rest: 90-120s

Superset (Definition Focus):

A1: Dumbbell Lateral Raises: 3 sets x 12-15 reps

A2: Dumbbell Front Raises: 3 sets x 12-15 reps

Rest: 60s after completing both A1 and A2.

Weighted Dips (or Close-Grip Push-ups)

Sets: 3 | Reps: 10-15 (or to failure for push-ups) | Rest: 75s

Triceps Pushdowns (Rope or Bar - Definition)

Sets: 3 | Reps: 15-20 (focus on squeeze) | Rest: 60s

Ab Work: As detailed in General Prep.

Cool-down (5 min): Static stretches. Pigeon Pose (1 min/side).

Day 2: Lower Body

Strength Maintenance, Definition, Knee Health

Barbell Squats

Sets: 1-2 warm-up, 3 working | Reps: 8-12 (good depth & control) | Rest: 90-120s

ATG Split Squats

Sets: 3 per leg | Reps: 8-12 per leg (bodyweight or light DBs, focus on ROM) | Rest: 60-75s

Romanian Deadlifts (RDLs)

Sets: 3 | Reps: 10-12 (hamstring stretch, glute contraction) | Rest: 90s

Leg Press (Definition)

Sets: 3 | Reps: 15-20 | Rest: 75s

Weighted Hip Flexor Raise

Sets: 3 per leg | Reps: 12-15 (controlled) | Rest: 60s

Lying Leg Curls (Hamstring Definition)

Sets: 3 | Reps: 15-18 | Rest: 60s

Standing Calf Raises (Definition)

Sets: 3-4 | Reps: 15-25 (squeeze at top) | Rest: 45-60s

Ab Work: As detailed in General Prep.

Cool-down (5-10 min): Static stretches. Jefferson Curl, Pigeon Pose.

Day 3: Basketball

Enjoy the game!

Optional Post-Basketball: Light core, ATG mobility (Tibialis Raises, KOT Calf Raises), foam roll.

Day 4: Upper Body Pull

Back, Biceps, Rear Delts - Definition & Strength Maintenance

Deadlifts (Moderate weight)

Sets: 1-2 warm-up, 2-3 working | Reps: 8-10 (focus on form, glute/hamstring drive) | Rest: 120s

Alternatively: Kettlebell Deadlifts (higher rep) or heavy Kettlebell Swings if deadlifts are too taxing.

Pull-ups (or Lat Pulldowns)

Sets: 3-4 | Reps: 8-12 (or to failure, use assistance if needed) | Rest: 90s

Barbell Rows (or Dumbbell Rows)

Sets: 3 | Reps: 10-12 | Rest: 75-90s

Superset (Definition Focus):

A1: Seated Cable Rows (Neutral Grip): 3 sets x 12-15 reps

A2: Face Pulls: 3 sets x 15-20 reps

Rest: 60s after completing both A1 and A2.

Barbell Curls

Sets: 3 | Reps: 10-12 | Rest: 75s

Alternating Dumbbell Hammer Curls (or Incline DB Curls)

Sets: 3 | Reps: 12-15 per arm | Rest: 60s

Ab Work: As detailed in General Prep.

Cool-down (5 min): Static stretches.

Day 5: Basketball + Full Body Athleticism & Conditioning

Part 1: Basketball

Enjoy the game!

Part 2: Post-Basketball Circuit/Conditioning

Minimize rest between exercises, 60-90s rest between rounds. Aim for 2-3 rounds.

  • ATG Deep Squats (Bodyweight or Goblet Squat): 15-20 reps
  • Kettlebell Swings (or Dumbbell Swings): 20-25 reps
  • Push-ups (any variation): Max reps (aim for 15+)
  • Inverted Rows (or Renegade Rows with DBs): 12-15 reps
  • Walking Lunges: 10-12 reps per leg
  • Plank: Hold for 45-60 seconds

ATG Mobility Cool-down:

  • Pigeon Pose: 1-2 minutes per side.
  • L-Sits: 2-3 sets to max hold.
  • Jefferson Curl: 1 set, slow and controlled.

Implementing "Evaluate Each Set" (Adjusted for Definition)

For your 8-12 rep compound lifts: Focus on maintaining a challenging weight where the last couple of reps are tough but form is perfect. If you can easily do more than 12, consider a small weight increase next time.

For your 12-20+ rep definition lifts: If it felt easy and you hit the top end of the rep range, increase weight slightly for the next workout. If it was challenging and you were in the middle of the rep range, aim to add 1-2 reps next time with the same weight. Prioritize the "burning feeling" and controlling the negative.