18 sets total per workout 3 days per week – Get conditioned like a barbarian by basic movements and developed cold rolled steel for muscles.
Main Lift – Progression Scheme
2×5 – 85% 1RM – rest 3 minutes
1×1 – 95% 1RM – rest 3 minutes 30 seconds
Add 2.5-5 pounds to the 1RM% only to the 2×5 set. Keep the 1×1 set the same 1RM% as when you start this program.
Weekly Split – Weeks 1-4
A Day 1 – Back Arm
B Day 2 – Active Rest Day
C Day 3 – Quadricep Glute Ab / Hamstring Hip Flexor
D Day 4 – Active Rest Day
E Day 5 – Chest Shoulder
F Day 6 – Active Rest Day
G Day 7 – Rest Day
A Day 1 – Back Shoulder
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 Deadlift Conventional Stance – (you can do sumo stance if you don’t like convention deadlifts)
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 70% 1RM – rest 1 minute 45 seconds
2×2 – 80% 1RM – rest 3 minutes
Working Sets
Barbell Deadlift Conventional Stance – (you can do sumo stance if you don’t like convention deadlifts)
2×5 – 85% 1RM – rest 3 minutes
1×1 – 95% 1RM – rest 3 minutes 30 seconds
Accessories Compound
Pull Up 4×6 – 1/2/1 – you can do these assisted or bodyweight
Superset
Barbell Overhead Press 4×12 – rest 3 minutes
TRX Face-pull 3×10 – use a controlled tempo for this exercise
Superset
Dumbbell Bugenhagen Swimmer 3×12 – rest 1 minute 53 seconds
TRX/Ring Row Tutorial 1xFailure – rest 2 minutes
B Day 2 – Active Rest Day
C Day 3 – Quadricep Glute Ab / Hamstring Hip Flexor
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
Walking Lunges
1×21 – Bodyweight
1×12 – Bodyweight
Working Sets
TRX Skater Lunge
Work on slowing down the speed (tempo) of the rep and improving the range of motion going into a lower lunge.
Example slowing tempo – 2×5 3/2/3 – each rep takes 8 seconds – 8×5 = 40 sec of time under tension per set.
2×5 per leg – 3 minutes rest
1×3 per leg – 3 minutes rest
Accessories Compound
Barbell Romanian Deadlift 3×5 – rest 3 minutes
Hanging Leg Lift Straight Legs ISO Hold (the hip angle at 90 degrees) 3×30 sec hold – as your abs become tired you may bend your knees to make the exercise easier to complete your set.
Superset
Offset Reverse Kettlebell Lunge 3×10 – 1/1/1
Dumbbell Goblet Squats 3×15 – 1/0/2
Superset
Sled Push Sprint 3×45 seconds or Leg Extension Feet Straight 3×21 – rest 1 minute 53 seconds – go moderate weight
D Day 4 – Active Rest Day
E Day 5 – Chest Arm
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
Push-Ups
1×21 – rest 45 seconds
1×12 – rest 1 minute 45 seconds
Working Sets
Push-Ups
2×5 – rest 3 minutes
1×3 – rest 3 minutes
For these sets instead of adding weight, make the exercise more challenging – You can make push-ups more challenging by elevating your feet, adding weight to your back, or progressing from your knees to your feet. Makes these 5 and 3-rep sets hard just as you would for a bench press.
Accessories Compound
Incline Cable Fly Supination 3×12 – 1/1/1
Superset
Barbell Curls Close Grip Supination 3×8 – 1/0/2 – rest 2 minutes
TRX Bicep Curl 3×12 – 1/1/1
Superset
Cable Machine Chest Press 3×12 – 1/2/1 – rest 1 minute 45 seconds
Flat Barbell Bench Press Pronation 3×12 – rest 1 minute 45 seconds
F Day 6 – Active Rest Day
G Day 7 – Rest Day
Rest Day – Rest up and Recover!