Zac's Program Overview

Ready or not, hunting season will be here before you know it. Tap into Zac Griffith’s fitness expertise and kick-start your training with a 30-Day comprehensive Push/Pull Program that will leave you exhausted and hungry for more.

This 30-Day Program focuses on the most basic movements that will help you build a strong, lean core that will allow you to excel on the mountain. If your goal is to Conquer 2018 hunting season, this program is for you.

PUSH DAY INTRO

Push Day consists of 6 movements that move the weight away from your body - 2 exercises each for your shoulders, chest and legs. Each movement will require 4 sets with reps from 12-15. Choose from any of the exercises listed below and make sure to mix it up each week. Variation will help keep you progressing to reach your fitness goals.

Chest Exercises

MOVEMENT #1

PUSH UPS

4 Sets of 12-15 Reps
MOVEMENT #2

DB BENCH PRESS

4 Sets of 12-15 Reps
MOVEMENT #3

BARBELL INCLINE BENCH PRESS

4 Sets of 12-15 Reps
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Points of Performance

Load the bar to an appropriate weight for your training and lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.

Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.

Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. After touching your torso with the bar, extend the elbows to return the bar to the starting position.

Shoulder Exercises

MOVEMENT #4

TRICEP PRESS

4 Sets of 12-15 Reps
MOVEMENT #5

TRI DIPS

4 Sets of 12-15 Reps
MOVEMENT #6

TRICEP EXTENSION

4 Sets of 12-15 Reps
MOVEMENT #7

SHOULDER PRESS

4 Sets of 12-15 Reps
MOVEMENT #8

SHOULDER RAISE

4 Sets of 12-15 Reps

Leg Exercises

MOVEMENT #9

BACK SQUAT

4 Sets of 12-15 Reps
MOVEMENT #10

FRONT SQUAT

4 Sets of 12-15 Reps
MOVEMENT #11

LUNGE

4 Sets of 12-15 Reps
MOVEMENT #12

STEP UPS

4 Sets of 12-15 Reps
MOVEMENT #13

STANDING CALF RAISE

4 Sets of 12-15 Reps
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Points of Performance

Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.

Place your shoulders under the bar, in the same starting position as if you were beginning a back-squat or lunge) and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). Lift the bar from the rack and stand tall in the starting position. The knees should be kept with a slight bend; never locked.

Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down. Return slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Repeat for the recommended amount of repetitions.

MOVEMENT #14

LEG EXTENSIONS

4 Sets of 12-15 Reps
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Points of Performance

For this exercise, you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.

Repeat for the recommended amount of times.

Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).

MOVEMENT #15

AB ROLLOUT

4 Sets of 12-15 Reps
PULL DAY INTRO

Pull Day consists of 6 movements that move the weight toward your body - 2 exercises each for your back, legs and arms. Each movement will require 4 sets with reps from 12-15. Choose from any of the exercises listed below and make sure to mix it up each week to keep things fun, exciting and help keep you on track for the full 30 days.

Back Exercises

MOVEMENT #1

PULL-UPS

4 Sets of 12-15 Reps
MOVEMENT #2

CHIN UPS

4 Sets of 12-15 Reps
MOVEMENT #3

LAT PULL

4 Sets of 12-15 Reps
MOVEMENT #4

ROWS

4 Sets of 12-15 Reps
MOVEMENT #5

SEATED CABLE ROW

4 Sets of 12-15 Reps
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Points of Performance

For this exercise, you will need access to a low pulley row machine with a V-bar (Shown in video). The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

To start, Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.

Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point, you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Repeat for the recommended amount of repetitions.

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).

Leg Exercises

MOVEMENT #6

DEADLIFT

4 Sets of 12-15 Reps
MOVEMENT #7

ROMANIAN DEADLIFT

4 Sets of 12-15 Reps
MOVEMENT #8

SUMO DEADLIFT

4 Sets of 12-15 Reps
MOVEMENT #9

LEG CURL

4 Sets of 12-15 Reps
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Points of Performance

Adjust the machine lever to fit your height and sit on the machine with your back against the back-support pad. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.

As you exhale, pull the machine lever as far as possible, driving your heels to the back of your thighs, by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second then slowly return to the starting position as you breathe in.

Repeat for the recommended amount of repetitions.

Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.

Arms & Abs Exercises

MOVEMENT #10

INCLINE DUMBBELL CURL

4 Sets of 12-15 Reps
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Points of Performance

Sit back on an incline bench with a dumbbell in each hand held at arm’s length. Keep your elbows close to your torso and with your palms facing forward. This will be your starting position.

Hold your upper arm stationary and curl the weights upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second then slowly begin to bring the dumbbells back to starting position as you breathe in.

Repeat for the recommended amount of repetitions.

MOVEMENT #11

UPRIGHT BARBELL ROW

4 Sets of 12-15 Reps
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Points of Performance

Grip the barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.

Next, exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.

Repeat for the recommended amount of repetitions.

MOVEMENT #12

CABLE CRUNCH

4 Sets of 12-15 Reps
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Points of Performance

Kneel below a high pulley using the two-handed rope attachment or a straight bar. Either will work.

Grip the cable rope, or bar, attachment and lower the rope until your hands are placed next to your face. Place hands behind head if using a bar.

Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. Next. with the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second. Slowly return to the starting position as you inhale. 

Repeat for the recommended amount of repetitions.

Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the majority of the work.

MOVEMENT #13

HANGING LEG RAISE

4 Sets of 12-15 Reps
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Points of Performance

Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you’ll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.

Hang from a chin-up bar with both arms extended at arm’s length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.

Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.

Slowly lower legs to the starting position as you breathe in.

Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.

MOVEMENT #14

AB ROLLOUT

4 Sets of 12-15 Reps
REST VIDEO

Ample rest is just as important as exersicing. Take this day to re-coup, meal prep, hit the hot tub or go for a walk with the wife and kids. Make sure to let your body recover so you can the push/pull rotation hard again.

STRETCHING VIDEO

Stretching is one of the most overlooked aspects of fitness. Take the time to stretch and warm up each day and you'll be amazed at how much better you'll feel both during and after you exercise. 4-5 Minutes is all it will take to keep you healthly and injury free.