WELCOME TO THE QUARANTINE

What’s up everyone! Welcome to the Quarantine!

My name is Adam Swanson and I am owner of Divergent Training. I’m going to keep this simple and let you get to work.

Obviously there is some crazy stuff happening in our world lately and for most of us, our gyms have been forced to close down for the time being. We are quarantined. (lol). SO, that is EXACTLY why I built this platform.

Being active and going to the gym is a daily ritual for a lot of us so I understand the urgency and scare that I am seeing all over my social media during this time period as we aren’t used to working out from home, but I am here to help out and hopefully remove the stigma that “At Home Workouts are pointless and easy”…

Here is how we are going to do this:

Choose a Workout Split below (scroll down) that you are wanting to follow for the next month or so during this process.
Choose workouts from The Workout Library that I have posted/will continue to be posting in and crush it on a daily.
Refer back to the Exercise Library to swap out exercises that you do not have the equipment for, are limited to due to injury, or just for variety.
Make these workouts HARDER by adding resistance when you can and increasing the time under tension of every rep! Do NOT use momentum to move the weights, use the primary muscle at hand!

Have questions on how to read the workouts?

No problem. Scroll down to the bottom of this page and check out the Workout Abbreviations section!

I will continue to add to this platform with training and nutritional information to keep things fresh and fun for the time being. Be excited about this! Summer is on the way and there is no way we are going to let this virus stop us from getting in shape!

I love you all. Now let’s get to work!

Adam Swanson
Divergent Training

Workout Splits

Split #1

Training 3X Per Week:

Monday – Legs

Wednesday -Push

Friday -Pull

Split #2

Every day, no off days:

Day 1: Legs

Day 2: Push

Day 3: Pull

Day 4: Repeat

Split #3

3 Days On, 1 Day Off:

Day 1: Legs

Day 2: Push

Day 3: Pull

Day 4: Rest

Day 5: Repeat

Workout Abbreviations

Rep(s)

A rep (repetition) is one complete motion of an exercise.

Example: Moving the bar down to your chest and then back up to the beginning position when performing a Flat Bench Press. That would be one rep.

Set

A group of consecutive repetitions (reps).

Example: 3 sets of 12 reps means that you would perform 12 repetitions of the outlined exercise 3 times with a rest break in between set.

Dumbbell(s)

SS (Superset)

Performing two exercises back to back that work two separate muscle groups with no rest in between.

Example: SS – Flat Bench Press/Standing DB Curls (4 sets of 15/10-12 reps)

This means that you would perform Flat Bench Press for 15 reps and then immediately perform Standing DB Curls for 10-12 reps with no rest in between. Rest. Then do this again for 4 sets.

TS (Tri-Set)

Performing 3 exercises back to back to back with no rest in between. Rest after all three exercises are completed before starting your next Tri-Set.

Example: TS – Straight Bar Pushdowns/Standing EZ Bar Curls/Seated Alternate DB Curls (3 sets of 10/12/8-10 reps)

This means that you would perform Straight Bar Pushdowns for 10 reps and then immediately perform Standing EZ Bar Curls for 12 reps and then immediately after perform Seated Alternate DB Curls for 8-10 reps with no rest in between all three movements. Rest. Then do this again for 3 sets.

GS - Giant Set

Performing 4 or more exercises back to back with no rest in between. Rest after all exercises are completed before starting your next set.

Example: GS – Straight Bar Pushdowns/Seated DB Curls/Seated DB Hammer Curls/Close Grip Push-Ups (3 sets of 10/12/12/15 reps)

This means that you would perform Straight Bar Pushdowns for 10 reps and then immediately perform Seated DB Curls for 12 reps and then immediately perform Seated DB Hammer Curls for 12 reps and then immediately perform Close Grip Push-Ups for 15 reps with no rest in between all movements. Rest. Then do this again for 3 sets.

Drop (Drop Set)

Once you reach muscle failure with the first suggested rep range you will then drop (reduce) the weight you are currently using to complete the next suggested rep range to fatigue your muscles THAT much more!

Example 1: 3 sets 10 drop 8

This means that you will choose a weight where you will fail (using correct form) at 10 reps and then immediately drop the weight lighter to perform 8 more. You will do this for 3 sets.

Example 2: 3 sets 12,10,10 drop 6

This means that you will only perform a drop set on the very last set where you will fail (using correct form) at 10 reps using a specific weight and then immediately drop the weight lighter to perform 6 more.

F (Failure)

Training until failure simply means that you are going to perform as many reps as possible under the correct form every set until you can no longer perform another repetition.

Example: Seated DB Shoulder Press (3 Sets to F)

ISO Hold

Using the targeted muscle to hold the weight/resistance in a static position for a given amount of time to incorporate larger motor units and increase time under tension.

Example:

Barbell Squats

3 sets x 10

NOTE: Complete a 5 second ISO-HOLD at the end of each set.

Doing Barbell Squats and squatting down to 90 degrees after completing 10 reps and holding that position for 5 seconds using your quads to hold that position.