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
2×8 – 75% 1RM – rest 2 minutes
1×3 – 90% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% only to the 2×8 set. Keep the 1×3 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 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 – (you can do sumo stance if you don’t like convention deadlifts)
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 – (you can do sumo stance if you don’t like convention deadlifts)
2×8 – 75% 1RM – rest 2 minutes
1×3 – 90% 1RM – rest 3 minutes
Accessories Compound
Bent-over Barbell Rows Pronation 2×10 – RPE 8 – rest 1 minute 53 seconds
Superset
Lying Flat Bench One Arm Dumbbell Tricep Extension Neutral 2×8 – 1/1/1
Superset
Cable Machine Two Arm Curls Neutral 2×5 – 1/0/1 – rest 3 minutes
Hanging Leg Lift with Straight Legs or Bent Knees 3×15
Superset
Push-Ups 3xFailure – you can make your push-ups easy by going on your knees or harder by elevating your feet. – rest 3 minutes
Cable Machine / Dumbbell Pullovers Standing or Lying – 3×10 – RPE 7 – rest 1 minute 53 seconds
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
2×12 per leg – 1 minute 45 seconds rest
Working Sets
Cossack Squat
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. 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 Front Squat 3×5 – rest 3 minutes
Barbell Front Squat 2×21 – rest 1 minute
Nordic Hamstring Curls or Machine Two Leg Hamstring Curl Feet Pointed Straight 3×8 – 0.5/0/3
Superset
TRX Reverse Lunge 3×12 per leg – rest 2 minutes
Two Leg Dumbbell Romanian Deadlifts 2×10 – 1/0/2
Superset
Leg Press Wide Stance 2×10 – 1/2/2 – rest 1 minute 53 seconds
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 sec
Main Compound
Warm-Up Sets
Incline Dumbbell Bench Press Pronation
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 Pronation
2×8 – 75% 1RM – rest 2 minutes
1×3 – 90% 1RM – rest 3 minutes
Accessories Compound
Dips (do assisted dips, bodyweight dips, or add weight to dips) 3×8
Superset
Seated Incline Bench Dumbbell Curls Neutral into Supination 3×10 – rest 2 minutes
Lying Chest Supported Incline Bench Dumbbell Reverse Fly Pronation 3×15
Superset
Standing Cable Machine One Arm Lateral Raise Pronation 3×15 – rest 1 minute 30 seconds
Cable Machine / Dumbbell Pullovers Standing or Lying 3×12 – rest 1 minute 45 seconds
F Day 6 – Active Rest Day
G Day 7 – Rest Day
Rest Day – Rest up and Recover!