Legend321
DeFrancos Training
General Fitness, Strength & ConditioningGet access to one of our favorite 9-week training cycles, Legend321.
Our team recently completed this program and saw tremendous results so we wanted to give you a chance to run it back.
Feel amazing with pain-free joint-friendly workouts that build muscle, help you get stronger, and give you the biggest pumps of your life.
Like all of all our training, Legend321 is backed by science and over 60 years combined in-the-trenches experience – will show you how to save your joints and give you the exact workouts to help you train for a lifetime!
Don’t get stuck in a rut with ‘cookie-cutter’ programs that weren’t specifically designed for your needs! That is the fast track to nowhere. You need to take back control of your training and start doing workouts that have you leaving the gym with a spring in your step and the results you want!
For the next 9 weeks, we're giving you everything you need to crush every single gym session! The perfect workout is waiting for you on the inside.
A
Medicine Ball Rolling - Upper Body
B1
Prone Shoulder Dislocates
2 x 10
B2
Push-up Pluses
2 x 10
B3
Prone Y-Handcuffs
2 x 5
C1
Seated Behind the Neck Press with Overhead Shrugs
2 x 8
C2
Seated DB External Rotation (Elbow on Knee)
2 x 8
C3
Single-Arm Plate Shrugs
2 x 20
D1
Tricep Push Downs
20, 15, 10
D2
Lat Pull Downs
20, 15, 10
D3
Push-ups
3 x 20
E1
Chin-ups
3 x 8
E2
Close-Grip Bench Press
3 x 10
E3
Chest Supported DB Rows with Pause
3 x 10
F1
Incline Dumbbell Bench Press
3 x 3
F2
Incline Dumbbell Bench Press
1 x MAX
G
Prone DB Posterior Flyes
1 x 100
A
Medicine Ball Rolling - Lower Body
B1
Goblet Squats w/ Prying
2 x 5
B2
DB Romanian Deadlifts (RDL's)
2 x 8
B3
Hip Airplanes
2 x 10
B4
Adductor Rockers
2 x 8
C1
Rear Foot Elevated DB Split Squats (Hold 1 DB in each Hand)
3 x 8
C2
Cossack Squat
3 x 5
C3
Straight-Leg Copenhagen Hip Lifts
3 x 0:20
D1
Goblet Squat and Release
3 x 5
D2
Dumbbell Step-ups
3 x 10
D3
Pull-ups
3 x 8
E1
Barbell Squat Variation
3 x 3
E2
Barbell Squat Variation
1 x MAX
F
Low Cable Bicep Curls
1 x 100
A
Cardio
A
Medicine Ball Rolling - Upper Body
B1
Prone Shoulder Dislocates
2 x 10
B2
Push-up Pluses
2 x 10
B3
Prone Y-Handcuffs
2 x 5
C1
Seated Behind the Neck Press with Overhead Shrugs
2 x 8
C2
Seated DB External Rotation (Elbow on Knee)
2 x 8
C3
Single-Arm Plate Shrugs
2 x 20
D1
Tricep Push Downs
20, 15, 10
D2
Seated Cable Rows
20, 15, 10
D3
Plate Front Raises
3 x 20
E1
Full Range Laterals (Sunrises)
3 x 12
E2
Face Pulls
3 x 20
E3
Seated DB Arnold Press
3 x 10
F1
Seated Barbell Military Press
3 x 3
F2
Seated Barbell Military Press
1 x MAX
G
Band Pull Aparts
1 x 100
A
Medicine Ball Rolling - Lower Body
B1
Goblet Squats w/ Prying
2 x 5
B2
DB Romanian Deadlifts (RDL's)
2 x 8
B3
Hip Airplanes
2 x 10
B4
Adductor Rockers
2 x 8
C1
Barbell Romanian Deadlifts (RDL's)
3 x 8
C2
Barbell Hip Thrusts with Pause
3 x 10
C3
Straight-Leg Copenhagen Hip Lifts
3 x 0:20
D1
Low Cable Pull Through
3 x 12
D2
TRX Jungle Gym Leg Curls
3 x 10
D3
Narrow Grip Lat Pull Downs
3 x 20
E1
Deadlift Variations
3 x 3
E2
Deadlift Variations
1 x MAX
F
Seated Dumbbell Bicep Curls
1 x 100
A
Cardio
A
Easy Yoga Routine
Joe DeFranco
Joe DeFranco is a world-renowned strength & conditioning coach, owner of DeFranco's Gym, host of the Industrial Strength Show, and co-creator of the CPPS certification. His client list includes NFL football players from all 32 teams, WWE superstars, UFC fighters, Olympic athletes, CEO's & average Joe's.
Jim "Smitty" Smith
Jim is the founder and owner of Diesel Strength and Conditioning. For the past 23 years, Jim has been helping pro athletes from the NHL, NFL, MLB, and UFC, as well as, high school and collegiate athletes achieve their goals. Along with Joe DeFranco, Jim co-created the world- renowned CPPS certification, called by Muscle & Fitness magazine “the best curriculum for trainers we’ve ever seen.”
