Allen Bailey Workout

Allen Bailey WorkoutAllen Bailey is the definition of a workout freak!  I have been following his larger than life tales since I started hearing rumors about him in his Georgia high school.  Let me tell you the Allen Bailey workout is a whole conglomerate of his life.

Growing up Allen lived on a tiny island off the coast of Georgia and would take a ferry to the school everyday and this is where the folk lore begins.  I’ve heard everything about him as a young man including catching predators such as bears or alligators for just a “good workout“.

But who knows maybe all this is non-sense and make believe but one thing that isn’t is the numbers this guy was putting up in the weight room at the University of Miami.  His bench was in the 400s his squat in the 600s and his clean in the 400s and he seemed like it was all easy.  And if these numbers don’t shock you did I forget to mention he ran a sub 4.6 40, had a 40 inch vert, and weighed 280+ with less than 10% body fat.   Ok now the tall tales seem like they can be true.

Let’s get into the workout he was following at Miami that got him so explosive and lean…

Monday

Snatch

Hang Clean

Power Jerk

Clean Pulls

Auxiliary Lifts

Tuesday

Back Squat

Front Squat

Bench

Incline

Auxiliary Lifts

Wednesday

OFF

Thursday

Hang Snatch

Power Clean

Split Jerk

Clean Pulls

Auxiliary Lifts

Friday

Back Squat

Front Squat

Bench

Close Grip Press

Auxiliary Lifts

The auxiliary lifts consisted of various exercises that supported the lifts above such as step-ups, glut/ham raise, pull-ups, dips, etc…  The lifts were based off percentages and would focus on one or the other lifts.  So say the first day of the week might focus on squatting and legs and then the next on bench and upper body.  Excellent start of a well balanced training program that you can apply to start putting up numbers like Allen Bailey.

Allen Bailey Workout

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