COPYRIGHT 2018 BY BROOKE ENCE & JACOB HUT TON DBAB LLC TRAINING PROTOCOL COMMERCIAL GYM

N A K ED P ROGR A M T R AINING
O v er v ie w and E xer cis e L ibr ar y

Thank you for purchasing the Naked Program! Our goal with this program
was to create an exciting training routine to help you build strength and
shed fat at a rapid pace.

If you commit to giving it your all over the next 8 weeks you will see
amazing results!

All rights reserved. No part of this publication

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or mechanical methods, without the prior
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Di s c laim e r
Before beginning any exercise program or
diet/supplementation plan,
please consult with your physician to make
sure you are in good health.
This ebook is not meant to replace proper
medical advice by a qualified
health practitioner. No liability is assumed by
DBAB, LLC for any
of the information contained in this document.

TRAINING PROTOCOL
AB OU T T HE CRE AT ORS

B ROOK E E NC E
Resilient, relentless and real, Brooke Ence is a Utah native and elite CrossFit athlete
who slays PRs with a smile. Brooke, raised by two hard-working and driven parents,
grew up doing gymnastics, softball, swimming and dance alongside her three older
siblings. Fast-forward to 2015 when she placed 1st in the California Regional and went
on to place 14th at the 2015 CrossFit Games in her rookie year. Since then, Brooke’s
built a following for her reputation as an elite competitor and her passion for inspir-
ing others to achieve their goals.

A L A N BIS HOP - S C C C , C S C S , U S AW - L1

Alan has spent the previous 12+ years involved in Division 1 Strength and Condi-
tioning. During his time as a college athlete, he began an undergraduate student
internship working with the Strength and Conditioning staff beginning in 2007. This
internship continued through 2009 and provided a foundation of a scientifically
based approach to human performance. From there he transitioned into full-time
Strength & Conditioning at the Division 1 level. Today, he serves as the Director of
Sports Performance for Men’s Basketball at The University of Houston. Alan enjoys
producing research and has been fortunate enough to be published multiple times
in peer-reviewed, scientific journals regarding training effects.

JA K E HU T T ON - CSCS, FMS

Jake’s love for Strength and Conditioning started in high school and continued into
his college football career. He was lucky enough to play for and intern under some
world-class strength coaches. Following college, Jake became the Head of Strength
and Conditioning over Men’s Basketball at Southern Utah University. During his time
at SUU he started to compete in Crossfit and left SUU to open a Crossfit gym and
work for Brute Strength. He’s currently the Head of Strength, Conditioning, and Nu-
trition for the Fitness Culture APP and works to design training programs for athletes
and weekend warriors around the globe.

TRAINING PROTOCOL
C ONCURREN T
P ERIODIZ AT ION

P E RIODIZ AT ION IS T HE S CIE N T IF IC

T E RM F OR ORG A NIZ ING A T R A INING
P ROGR A M. S IMP LY P U T, I T IS
DI V IDING T R A INING IN T O S P E CIF IC
P H A S E S. T HE 2 MO S T P OP UL A R F ORMS
OF P E RIODIZ AT ION A RE “ S E QUE N T I A L”
A ND “ C ONC URRE N T.”

TRAINING PROTOCOL
The Sequential method of periodization breaks up training into different training blocks, each
prioritizing a single attribute. For example, a 16 week “Linear” Sequential Model may look like
this:

We e k 1-4 : Mu s c ular E n dur an c e

We e k 5 - 8 : H y p e r t r op h y
We e k 9 -12 : S t r e ng t h
We e k 13 -16 : P o w e r
The advantage to Sequential periodization is that it is great for peaking. The disadvantage to
Sequential periodization is that the more time you spend in a specific training block, the further
away you get from the other attributes. By the end of week 16, you would have spent 8 weeks
NOT working on hypertrophy.
While Sequential Training may be great for peaking a single attribute at a single competition
(Powerlifting or Weightlifting), it is not ideal for the simultaneous development of multiple at-
tributes for events where speed, endurance, strength etc. are all on display (Crossfit, Basketball,
Spartan Runs etc.). In that case, a Concurrent model would be more appropriate.
Concurrent Training is a method of training which prioritizes the development of multiple attri-
butes at the same time. In a Concurrent model, there is still a training priority during each phase
(such as hypertrophy), but other qualities (such as strength) are also maintained.
A typical Concurrent training session is set up to focus on Power, Strength, Hypertrophy- and
Endurance in the same session. In order to accomplish this though, the exercise selection and
order is key.

TRAINING PROTOCOL
E X ERCIS E DA ILY ORDER
The purpose of exercise selection and order is to maximize the effectiveness of the training pro-
gram. The exercises selected, and their place in the daily structure of the program, should optimize motor
unit recruitment and nervous system efficiency. Compound exercises performed at a high proficiency
allows for better strength gains, increased muscle development, and greater caloric expenditure. This
means that not only will the body get stronger and leaner, but you’ll get there faster.
The beauty in Concurrent Training is that the compound exercises at the beginning of the session,
which recruit the largest number of motor units, will positively influence the amount of weight that can
be used in the subsequent exercises. This is due to potentiation of the nervous system. Heavier weights
increase neural drive, allowing you to lift more weight for more reps in the subsequent sets. This increased
work-load expedites results.
In order to get the most out of the training sessions, the exercises are set up in order from most
demanding on the nervous system, to least demanding on the nervous system. They are as follows:

1.P r im ar y E x e r c i s e s – These exercises are considered the “foundation” of your training (Clean,
Snatch, Back Squat, Deadlift etc.). They are classified as “big bang for your buck” movements and consist
of multi-joint & free weight exercises which allow for maximal recruitment of motor units and place the
highest demand on the nervous system. Because they are the most demanding on the nervous system,
they lead to fatigue quickest and are prioritized at the beginning of the training session. They are trained
in the following capacities:
• Olympic Lifts (High Velocity, Low Volume, Low Intensity)
• Dynamic Effort (High Velocity, Low Volume, Low Intensity)
• Max Effort: 1-5 Reps/0-20 TUT (High Intensity, Low Volume, Low Velocity)

2.S e c on dar y E x e r c i s e s – These exercises are the top “supplemental” exercises to drive up per-
formance in the Primary Exercises (RDL, Lunges, etc.). They possess many of the same characteristics of
Primary Exercises, but often performed with a lower intensity and a higher volume, allowing for less de-
mand on the nervous system, and less stress on the joints. They are generally trained in the following
capacities:
• Functional Hypertrophy: 6-8 Reps/20-40 TUT (High-Mod Intensity, Low-Mod Volume)
• Hypertrophy: 9-12 Reps/40-60 TUT (Moderate Intensity, Moderate Volume)

TRAINING PROTOCOL
3. A u x iliar y E x e r c i s e s – These exercises are considered “assistance” exercises and are designed
to assist in the development of Secondary Exercises, increase work capacity and prevent overtraining in-
juries. They are generally trained in the following capacity:
• Strength Endurance: 13-20 Reps/60+ TUT (Low Intensity, High Volume)

4 . A s s i s t an c e E x e r c i s e s – These are a very broad classification of exercises and are considered

“remedial.” They are designed to address weak points in training and correct imbalances. They possess
many of the same attributes of Auxiliary Exercises but are more individualized to address specific needs
such as movement restriction, ankle mobility, rotator cuff & trap 3 work, etc. The goal is to use these
exercises as a means to prevent injury, and are considered “Pre-Hab.” They are generally trained in the
following capacities:
• Single Joint / Isolation: (Low Intensity / High Volume)

B Y U T IL IZ ING T HE S E P RINCIP L E S ,
W E H AV E CRE AT E D A N
8 -W EEK P ROGR A M
W I T H T HE GOA L T O:
• Increase your strength and conditioning
• Help you strive for structural balance
• Work to keep you free from injury
• Maximize Fat Loss
• Have a great time and bring
some excitement into your training routine!

TRAINING PROTOCOL
N A K ED P ROGR A M
OU T L INE

H AV E A GRE AT T IME A ND B RING S OME

E XC I T E ME N T IN T O Y OUR T R A INING
R OU T INE !

TRAINING PROTOCOL
MONDAY
L o w e r B o d y E mp h a s i s
Weeks 1-4 Muscular Endurance / Hypertrophy
Weeks 5-8 Hypertrophy / Strength

L IS S C ar dio – L o w In t e n s i t y S t e a d y S t a t e
Duration will increase from week to week

T UE S DAY
Up p e r B o d y E mp h a s i s
Weeks 1-4 Muscular Endurance / Hypertrophy
Weeks 5-8 Hypertrophy / Strength

HII T C ar dio – High In t e n s i t y In t e r v al T r aining

Duration will increase from week to week

W E DNE S DAY
D y n amic E f f or t L o w e r B o d y E mp h a s i s / P l y o s / Glu t e Hip In jur y P r e v e n t ion
Weeks 1-8 – Power

TRAINING PROTOCOL
T HURS DAY
D y n amic E f f or t Up p e r / C or e / A r m s
Weeks 1-8 - Power

HII T C ar dio – High In t e n s i t y In t e r v al T r aining

Duration will increase from week to week

F RIDAY
L o w e r B o d y E mp h a s i s
Weeks 1-4 Muscular Endurance / Hypertrophy
Weeks 5-8 Hypertrophy / Strength

L IS S C ar dio – L o w In t e n s i t y S t e a d y S t a t e
Duration will increase from week to week

S AT URDAY
Up p e r B o d y E mp h a s i s
Weeks 1-4 Muscular Endurance / Hypertrophy
Weeks 5-8 Hypertrophy / Strength

HII T C ar dio – High In t e n s i t y In t e r v al T r aining

Duration will increase from week to week

TRAINING PROTOCOL
DAILY E X ERCISE
L IBR A R Y

TRAINING PROTOCOL
 MONDAY
TESTING WEEK

3x5ea Bull Dogs

3x20 Glute Bridges
3x10 Gorilla Burpees

1. Max Back Squat

2A. Leg Press - 5010 Tempo

2B. Leg Extension - 5010 Tempo
 TUESDAY
TESTING WEEK

3x10 Y-Hand Cuffs

3x15ea Ext. Rotators off Knee
3x6ea Alt. Med Ball Push Ups

1. Max Barbell OH Press

2. Max Weighted Chin Up

 WEDNESDAY
TESTING WEEK

1A. Side Plank

1B. Reverse V-Ups
1C. GHD Sit Ups

2A. Hollow Hold

2B. Plank
2C. Russian Twist
 THURSDAY
TESTING WEEK

3x20 Band Pull Aparts

3x10ea Single Arm Deficit Push Ups
3x15 Face Pulls

1. Max Incline Bench Press

2A. BB Rolling Triceps Ext.

2B. BB Reverse Curls
 FRIDAY
TESTING WEEK

3x6ea Reverse Lunge & Reach

3x8ea Cossack Squats
3x20 Drop Squats

1. Max Front Squat

2. Max Deadlift
 SATURDAY
TESTING WEEK

3x15 Reaching Bent Over Row

3x10 Cuban Press
3x10 BTN Press - Snatch Grip
w/Shrug

1. Max Bench

2. Max Strict Pull Ups

 MONDAY
WEEKS 2-3

3x10 Toe Grab Squat

3x10ea Dumbbell Single Leg RDL
3x5ea Bull Dogs

1A. Front Squat - 3010 Tempo

1B. RDL - 3010 Tempo

2A. Goblet Side Lunge

2B. GHR - Eccentric Only - 8000 Tempo

3A. Leg Press - 5010 Tempo

3B. Leg Extensions - 5010 Tempo

 TUESDAY
WEEKS 2-3

3x5ea SA Push Ups w/Slider

3x20 Band Pull Aparts
3x10 BTN Press-Clean Grip w/Shrug

1A. Barbell Overhead Press - 3010

Tempo

1B. Bent Row - Pronated - 3010 Tempo

2A. Half Kneeling NG DB OH Press - 3010

Tempo

2B. Batwing Row - 1116 Tempo

3A. Incline DB Skull Crushers - 3010

Tempo

3B. Barbell Reverse Curls -3010 Tempo

 WEDNESDAY
WEEKS 2-3

3x6ea Reverse Lunge & Reach

3x10ea Wide Mountain Climbers
3x15 Band Resisted Good Morning

1A. Goblet Squat Jumps - Stick & Hold

1B. Dumbbell Speed Lunge

2A. Seated Good Mornings - 3010 Tempo

2B. Glute Bridge - 1015 Tempo

2C. Lateral Monster Walks

 THURSDAY
WEEKS 2-3

3x10 Y-Hand Cuffs

3x15ea Ext. Rotators off Knee
3x6ea Alt. Med Ball Push Ups

1A. Plank Extensions On Rings

1B. Strict Toes To Bar
1C. Reverse V-Ups With Sliders

2A. Speed Bench - Pause & Explode

2B. Pendlay Row

3A. Barbell Curls

3B. Barbell Skull Crushers
 FRIDAY
WEEKS 2-3

3x5ea Bull Dogs

3x20 Glute Bridges
3x10 Gorilla Burpees

1A. Deadlift - Clean Grip - 3010 Tempo

1B. TKE - Squeeze Quad - 1012 Tempo

2A. Triple Jumper Step Up - 2010 Tempo

2B. Machine Hamstring Curl - 6010

Tempo

3A. Hack Squat - 5010 tempo

3B. Leg Extensions - 5010 Tempo

 SATURDAY
WEEKS 2-3

3x20 Band Pull Aparts

3x10ea SA Deficit Push Ups
3x15 Face Pulls

1A. Single Arm DB Bench - 3010 Tempo

1B. Trap 3 Incline Y-Raise - 1114 Tempo

2A. Chin Up - Iso Hold Chest To Bar

2B. Ring Push Ups - 3010 Tempo

3A. Machine Decline Chest Press - 3010

Tempo

3B. Lat Pulldown - 3010 Tempo

 MONDAY
WEEKS 4-5

3x6ea Reverse Lunge & Reach

3x8ea Cossack Squats
3x20 Drop Squats

1A. Front Squat - 3010 Tempo

1B. Snatch Grip RDL - 3010 Tempo

2A. Weighted Cossack Squat

2B. GHR

3A. Leg Press - Narrow - 4010 Tempo

3B. Leg Extensions - Double Pump - 4010

Tempo
 TUESDAY
WEEKS 4-5

3x15 Reaching Bent Over Row

3x10 Cuban Press
3x10 BTN Press - Snatch Grip
w/shrug

1A. Barbell Overhead Press - 3010

Tempo
1B. Double Pump Ring Row - 3010 Tempo

2A. Half Kneeling Arnold Press - 3010

Tempo
2B. NG Batwing Row - 1114 Tempo

3A. Cali Press - 3010 Tempo

3B. Alternating Hammer Curls - 2010
Tempo
 WEDNESDAY
WEEKS 4-5

3x10 Toe Grab Squat

3x10ea Dumbbell Single Leg RDL
3x5ea Bull Dogs

1A. Speed Squat

1B. Broomstick Jump

2A. Deficit DB Speed Reverse Lunge

2B. Lunge Jumps

3A. Good Mornings - 3010 Tempo

3B. Iso-Dynamic Barbell Hip Ups
3C. Lateral Monster Walks
 THURSDAY
WEEKS 4-5

3x5ea SA Push Up w/Slider

3x20 Band Pull Aparts
3x10 BTN Press-Clean Grip w/Shrug

1A. Single Leg Med Ball Slams

1B. Lateral Jump Med Ball Toss
1C. Bear Crawl Rollouts

2A. Speed Bench - 1 1/4

2B. Snatch Grip Pendlay Row

3A. Rolling Tricep Extensions

3B. Alternating Zottman Curls - 2010
Tempo
 FRIDAY
WEEKS 4-5

3x6ea Reverse Lunge & Reach

3x10ea Wide Mountain Climbers
3x15 Band Resisted Good Mornings

1A. Deficit Deadlift - Clean Grip - 3010

Tempo

1B. TKE - Squeeze Quad - 1012 Tempo

2A. SL Squat Off Box - 2010 Tempo

2B. Rolling Hamstring Curl - 4010 Tempo

3A. Hack Squat - Double Pump - 4010

Tempo

3B. Leg Extensions - Double Pump - 4010

Tempo
 SATURDAY
WEEKS 4-5

3x10 Y-Hand Cuffs

3x15ea Ext. Rotators Off Knee
3x6ea Alt. Medicine Ball Push Ups

1A. Alternating NG DB Bench

1B. Trap 3 Incline Dowel Press - 1112
Tempo

2A. Chin Up - Eccentrics

2B. Double Pump Ring Push Ups - 3010
Tempo

3A. Machine Decline Chest Press -

Double Pump - 3010 Tempo
3B. Lat Pulldown - Double Pump - 3010
Tempo
 MONDAY
WEEKS 6-7

3x5ea Bull Dogs

3x20 Glute Bridges
3x10 Gorilla Burpees

1A. Back Squat - 2010 Tempo

1B. 90 Degree Back Extension - 1014

Tempo

2A. 3 Way Lunge

2B. GHR - Eccentric Loaded - 40X0 Tempo

3A. Leg Press - High & Wide - 40X0 Tempo

3B. Leg Extension 1 1/4

 TUESDAY
WEEKS 6-7

3x20 Band Pull Aparts

3x5ea SA Deficit Push Ups
3x15 Face Pulls

1A. Push Press - 40X0 Tempo

1B. Iso-Dynamic Inverted Pull Up - 1111
Tempo

2A. Standing SA DB OH Press - 2010

Tempo
2B. Flying Batwing Row

3A. Incline DB Skull Crusher - 2010

Tempo
3B. BB Reverse Curls - 2010 Tempo
 WEDNESDAY
WEEKS 6-7

3x6ea Reverse Lunge & Reach

3x8ea Cossack Squats
3x20 Drop Squats

1A. Speed Sumo Deadlift

1B. Broomstick Jump

2A. Speed Reverse Lunge

2B. Lunge Jumps

3A. Wide Stance Good Mornings - 3010

Tempo
3B. Single Leg BB Hip Ups - 1112 Tempo
3C. Lateral Monster Walks
 THURSDAY
WEEKS 6-7

3x15 Reaching Bent Over Row

3x10 Cuban Press
3x10 BTN Press - Snatch Grip
w/shrug

1A. Plank
1B. Seated Med Ball Toss
1C. Sit Up to Med Ball Toss

2A. Speed Bench - Pause & Explode

2B. Pendlay Row

3A. Cali Press

3B. Alternating Zottman Curls
 FRIDAY
WEEKS 6-7

3x5ea Bull Dogs

3x20 Glute Bridges
3x10 Gorilla Burpees

1A. Deadlift - Snatch Grip - 2010 Tempo

1B. TKE w/Glute Squeeze - 1012 Tempo

2A. Barbell Reverse Lunge - 2010 Tempo

2B. SL Dumbbell RDL - 2010 Tempo

3A. Hack Squat 1 1/4 - 2010 Tempo

3B. Leg Extension 1 1/4

 SATURDAY
WEEKS 6-7

3x5ea SA Push Up w/Slider

3x20 Band Pull Aparts
3x10 BTN Press-Clean Grip w/Shrug

1A. Incline Bench Press

1B. YTW on Rings

2A. Double Pump Chin Up - 4010 Tempo

2B. 1 1/4 Ring Push Ups - 2111 Tempo

3A. Decline Chest Press 1 1/4 - 2010

Tempo
3B. Lat Pulldown 1 1/4 - 2010 Tempo
 MONDAY
WEEK 8

3x6ea Reverse Lunge & Reach

3x8ea Cossack Squats
3x20 Drop Squats

1A. Back Squat - 2010 Tempo

1B. 90 Degree Back Extension - 1014

Tempo

2A. 3 Way Lunge

2B. GHR - Band Resisted

3A. Leg Press

3B. Iso Hold Leg Extension

 TUESDAY
WEEK 8

3x20 Band Pull Aparts

3x5ea SA Deficit Push Ups
3x15 Face Pulls

1A. Push Press - 20X0 Tempo

1B. Iso-Dynamic Inverted Pull Up - 1111

Tempo

2A. Seated NG DB OH Press - 2010

Tempo

2B. Flying Batwing Row

3A. Cali Press

3B. Alternating Hammer Curls

 WEDNESDAY
WEEK 8

3x10 Toe Grab Squat

3x10ea Dumbbell Single Leg RDL
3x5ea Bull Dogs

1A. Speed Sumo Deadlift

1B. Broad Jump

2A. Deficit DB Speed Reverse Lunge

2B. Single Leg Box Jump

3A. Wide Stance Good Mornings - 3010

Tempo
3B. Single Leg BB Hip Ups - 1112 Tempo
3C. Lateral Monster Walks
 THURSDAY
WEEK 8

3x10 Y-Hand Cuffs

3x15ea Ext. Rotators Off Knee
3x6ea Alt. Med Ball Push Ups

1A. V-Up Pushes

1B. Hollow Hold
1C. Side Plank Band Pulls

2A. Speed Bench - 1 1/4

2B. Speed Bent Over Row - 1 1/4 - 3010
Tempo

3A. Barbell Rolling Triceps Extension

3B. Reverse Barbell Curls
 FRIDAY
WEEK 8

3x6ea Reverse Lunge & Reach

3x10ea Wide Mountain Climbers
3x15 Band Resisted Good Mornings

1A. Deadlift - Snatch Grip - 2010 Tempo

1B. TKE w/Glute Squeeze - 1012 Tempo

2A. Deficit Barbell Reverse Lunge -

2010 Tempo

2B. SL Barbell RDL

3A. Hack Squat 1 1/4 - 2010 Tempo

3B. Iso Hold Leg Extension

 SATURDAY
WEEK 8

3x5ea SA Push Up w/Slider

3x20 Band Pull Aparts
3x10 BTN Press-Clean Grip w/Shrug

1A. Incline Bench Press

1B. Trap 3 Incline Dowel Press - 1112

Tempo

2A. Omni Rep Pull Up - 5010 Tempo

2B. 1 1/4 Ring Push Ups - 2111 Tempo

3A. Iso Dynamic Decline Chest Press

3B. Iso Dynamic Lat Pulldown