POWERCUFFS & DDPY 6-DAY PROGRAM

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CUSTOM CUTTING YOUR POWERCUFFS

POWERCUFFS BFR CIRCUIT

You should finish a BFRT (Blood Flow Restriction Training) circuit using PowerCuffs in approximately 35/40 minutes. It’s your technique that will make the difference in the time.

To get the best BFRT effect, you want to try to only have a 30 seconds rest in between each set, and 60 seconds in between each series. That said, I always make sure, I know what my six different exercises are going to be before I start. This way I don’t waste time.

You can substitute exercises according to what you have in the = gym, home, hotel etc. In my personal home gym, I mainly use dumbbells and cable pulley systems because of limited equipment. Bands will also give you a hell of a workout if you’re using PowerCuffs with BFRT. As always “make it your own”! 💎

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PowerCuffs:

HOW TO POWER UP💥

Before every Series you’ll turn the dial clockwise to occlude the blood flow. If you feel any numbness in your hands or fingers, loosen up the cuffs.

A Series will last 10 to 13 minutes, depending on your technique. When you finish the Series, you will Pop the PowerCuffs dial to restore blood flow.

This is my personal 12 Week PowerCuffs Program. I’ve incorporated alternating body parts, to rest the muscle as much as possible in between sets.

DDP'S ADVANCED POWERCUFFS PROGRAM

Here is what I am doing now.  I alternate different body part splits every three weeks. I also included two examples of how I incorporate “Supersets" in my own PowerCuffs workouts. 💎  You can incorporate these supersets into any body part split.

WEEK 1

Monday Chest & Back
Tuesday DDPY
Wednesday Biceps & Triceps
Thursday DDPY
Friday Shoulder & Legs
Saturday DDPY

WEEK 2

Monday Chest & Biceps
Tuesday DDPY
Wednesday Back & Triceps
Thursday DDPY
Friday Shoulder & Legs
Saturday DDPY or Biceps & Triceps *Optional

WEEK 3

Monday Back & Triceps
Tuesday DDPY
Wednesday Chest & Biceps
Thursday DDPY
Friday Shoulder & Legs
Saturday DDPY or Biceps & Triceps *Optional