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
Main-lift – 2×10 – 72.5% 1RM – rest 1 minute 53 seconds – 1×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 2×10 set. Keep the 1×5 set the same 1RM% for the whole duration of 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 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
Barbell Deadlift Conventional Stance
1×21 – 45% 1RM – rest 45 seconds
1×10 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Barbell Deadlift Conventional Stance
2×10 – 72.5% 1RM – rest 1 minute 53 seconds
1×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Two Arm Standing Cable Machine High Row Neutral 3×12 – 1/1/1
Superset
Cable Machine Two Arm Overhead Extension Pronation 3×8
Superset
Cable Machine Two Arm Curls Neutral 3×15 – rest 2 minutes
Ab Wheel 3×10 – see the video for easier and harder variations
Superset
Cable Machine Two Arm Curls Close Grip Supination 3×5 – 1/0/2 – rest 1 minute
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
Cossack Squat
1×20 (10 per leg) – Bodyweight
1×12 (6 per leg) – Bodyweight
Working Sets
For the lower rep sets – Add weight to your lunge if you’re comfortable doing so, if not work on slowing down the speed (tempo) of the rep and improving the range of motion going into a lower lunge/Cossack Squat.
2×5 (5 per leg) 75% 1RM – 3 minutes
1×3 (3 per leg) – 85% 1RM – 3 minutes
Accessories Compound
Crossover Step Ups 3×24 (12 per leg)
Superset
Nordic Hamstring Curls or Machine Two Leg Hamstring Curl Feet Pointed Out 3×8 – 1/0/2 – rest 2 minutes
Two Leg Dumbbell Romanian Deadlifts 3×10 2/0/2
Superset
Air Bike Sprint 3×20 seconds – rest 1 minute 30 seconds
Leg Extension Feet Out 3×8 – dropset – 3×10 – dropset – 3×21 – rest 3 minutes – have a controlled tempo during this whole dropset. If you need to because the burn gets so bad, you may take a 5-15 seconds break mid-set to let the burn subside and then finish your set.
D Day 4 – Active Rest Day
E Day 5 – Chest 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
Incline Dumbbell Bench Press
1×21 – 45% 1RM – rest 45 seconds
1×10 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Incline Dumbbell Bench Press
2×10 – 72.5% 1RM – rest 1 minute 53 seconds
1×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Flat Dumbbell Bench Press 3×8 – 0.5/1/2
Superset
Cable Machine Two Arm Curls Wide Grip Supination 3×15 – rest 2 minutes
Lying Chest Supported Incline Bench Dumbbell Reverse Fly Pronation 3×12 – 1/1/1
Superset
Seated Dumbbell Lateral Raise Pronation 3×15 – rest 1 minute 45 seconds – 1/0/2
Bodyweight Dips (do assisted dips, bodyweight dips, or add weight to dips to make a challenging set) 3×8 – rest 2 minutes
F Day 6 – Active Rest Day
G Day 7 – Rest Day
Rest Day – Rest up and Recover!