22 sets total per workout 5-6 days per week – From marshmallow squish to steel-plated abs, build your body and armor your mind with this program.
This is a hypertrophy-based program. Your main lift sections will be higher reps and you will focus on 2-3 muscle groups per session.
Main Lift – Progression Scheme
3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×5. The other two sets of 2×5 drop down to the previous week’s weight used.
Weekly Split – Weeks 1-4
A Day 1 – Quads and Hamstrings Low Volume
B Day 2 – Aerobic Cardio
C Day 3 – Chest and Shoulders
D Day 4 – Rest Day
E Day 5 – Quads, Hamstring, Calfs, and Tibials High Volume
F Day 6 – Aerobic Cardio
G Day 7 – Back and Arms
H Day 8 – Rest Day
A Day 1 – Quads and Hamstrings Low Volume
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Compound
Warm-Up Sets
Barbell High Bar Squat
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×5 – 70% 1RM – rest 1 minute 45 seconds
1×3 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
Barbell High Bar Squat – follow your RIR per the week of training. These should be hard intense sets.
3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×5. The other two sets of 2×5 drop down to the previous week’s weight used.
Accessories Compound
Leg Extension Feet Straight 2×15 – 2/0/2
Superset
Machine Two Leg Hamstring Curl Feet Pointed Straight 2×15 – 2/0/2 – rest 3 minutes
Dumbbell Walking Lunges 2×10 (5 steps per leg) – 1/1/1 – rest 1 minute 53 seconds
B Day 2 – Aerobic Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
30-45 minutes of low-impact cardio – Swimming, Biking, Elliptical, Walking, Incline Walking, Hiking, Slow Jog, Yoga,
C Day 3 – Chest and Shoulders
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Compound
Warm-Up Sets
Barbell Overhead Press
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×5 – 70% 1RM – rest 1 minute 45 seconds
1×3 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
Barbell Overhead Press
3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×5. The other two sets of 2×5 drop down to the previous week’s weight used.
Accessories Compound
Bodyweight Dips 4×8-10
Superset
Standing Cable Machine Face-pull Pronation/Neutral 4×15 – rest 2 minutes
Incline Barbell Bench Press Pronation 3×15
Superset
Seated Dumbbell Rear Delt Row Neutral 3×12 – rest 2 minutes
Incline Barbell Bench Press Pronation 1×8 – dropset – 1×15 – rest 2 minutes
Standing Dumbbell Front Raise Neutral 2×12
Superset
Standing Bent-over Dumbbell Reverse Fly Pronation 2×15 – rest 2 minutes
D Day 4 – Rest Day
Rest Day – Rest up and Recover!
E Day 5 – Quads, Hamstring, Calfs, and Tibials High Volume
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Compound
Warm-Up Sets
Barbell Front Squat
If front squats are uncomfortable do Barbell High Bar Squats instead.
1×21 – 45% 1RM – rest 45 seconds
1×4 – 60% 1RM – rest 1 minute 30 seconds
1×2 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Barbell Front Squat
Only for the main lift of this workout, the RIR will stay at 4-3 the whole program. Save your effort for the low-volume leg day’s main lift.
3×5 – 75% 1RM – rest 3 minutes – since the weight is lower % you may try a brief pause in the bottom of the squat.
Accessories Compound
Pistol Squat 3×8 – 1/1/2
Superset
Straddle Up 3×45-60 second hold – rest 2 minutes
Barbell Romanian Deadlift 2×5 – dropset – 2×12 – rest 3 minutes
Go light on these if needed. Although your hamstrings and lower back will burn, have good form while using a controlled tempo for each rep.
Tibial Raises 3×10 – do these standing on a platform with only your heels on so you can lower your feet and raise them up, add a range of motion, or increase time under tension
Superset
Hip Adduction Machine or Copenhagen Plank Side Dips 3×12 – rest 2 minutes
TRX Plyometric Lunge 2×10 (5 per leg)
Superset
Hip Abduction Machine or Banded Goblet Squat/Seated Hip Abduction 2×12
F Day 6 – Aerobic Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
30-45 minutes of low-impact cardio – Swimming, Biking, Elliptical, Walking, Incline Walking, Hiking, Slow Jog, Yoga,
G Day 7 – Back and Arms
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Compound
Warm-Up Sets
Chest-Supported Incline Bench Dumbbell Row Neutral
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×5 – 70% 1RM – rest 1 minute 45 seconds
1×3 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
Chest-Supported Incline Bench Dumbbell Row Neutral
3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×5. The other two sets of 2×5 drop down to the previous week’s weight used.
Accessories Compound
One Arm Standing Cable Machine Low Row Neutral 3×8
Superset
Barbell Curls Middle Grip Supination 3×10 – rest 2 minutes
Two Arm Seated Cable Machine High Row Supination 2×5
Superset
Dumbbell Zottman Curls Supination into Pronation 2×15
Superset
TRX Skull Crusher 2×12 – rest 3 minutes
Dumbbell Zottman Curls Supination into Pronation 1×10 – dropset – 1×8 – rest 2-3 minutes Neutral
One Arm Seated Cable Machine High Row Supination 2×10
Superset
Seated Incline Bench Dumbbell Curls Neutral into Supination 2×12
Superset
Cable Machine Two Arm Pushdowns Neutral 2×8 – rest 2 minutes
G Day 8 – Rest Day
Rest Day – Rest up and Recover!