Bodybuilding Bridge W1 - coach.bodyshop.blog

Bulk, Build, Cut, Maintain.

Weekly Split – Week 1

A Day 1 – Squat, Bench, & Deadlift
B Day 2 – Cardio
Rest Day
C Day 3 – Pause Squat, Press, & Mobility
D Day 4 – Upper Back & Delts & Abs
Rest Day
E Day 5 – Cardio
F Day 6 – Deadlift, Incline Bench, & Belt Squat
G Day 7 – Upper Back & Arms & Abs
H Day 8 – Cardio
Rest Day

You total tonnage needs to be recorded at the end of each week only for the main lifts

A Day 1 – Squat, Bench, & Deadlift

Warm-Up Sets for – 1×5 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
If you are already warmed up from squatting you may find you can make bigger jumps. When in doubt, play it safe and go slow.

2×8 – 45% 1RM – rest 45 seconds
2×4 – 60% 1RM – rest 1 minute 30 seconds
1×2 – 70% 1RM – rest 3 minutes – on this set should be thinking about what weight you should be at for the RPE and how the bar speed moves.
Do more warm-up sets for single or double reps if needed to get closer to your working weight.

Working Sets –

Flat Barbell Bench Press – 1ct pause bench
1×8 at .65 RPE 5.5
1×5 at .70 RPE 7
1×3 at .80 RPE 8
Rest 2-4 minutes

Barbell Low Bar Squat
3×4 – .81 RPE 7 – .84 RPE 8 – .86 RPE 9 of 1RM – rest 4-5 minutes
After your last set of squats, rest 5-10 minutes and then begin warming up to your working sets of Deadlifts

Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift –2ct pause deadlift – because of all the pre-fatigue expect, working weight to between 60%-80% of your usual working weight
1×8 at RPE 5.5 60%-80% 1RM
1×5 at RPE 7 60%-80% 1RM
1×3 at RPE 8 60%-80% 1RM
Rest 2-4 minutes

B Day 2 – Cardio

Air Bike, Bike on the Greenway, Elliptical, or Swim

2-minute medium pace you can maintain then a 15-second sprint – 10 rounds – this should take 22 minutes 30 seconds, after completion of 10 rounds then do –
10 minutes of steady-state cardio at a pace you can maintain

Rest Day

C Day 3 – Pause Squat, Press, & Mobility

Warm-Up Sets for – 1×5 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
If you are already warmed up from squatting you may find you can make bigger jumps. When in doubt, play it safe and go slow.

2×8 – 45% 1RM – rest 45 seconds
2×4 – 60% 1RM – rest 1 minute 30 seconds
1×2 – 70% 1RM – rest 3 minutes – on this set should be thinking about what weight you should be at for the RPE and how the bar speed moves.
Do more warm-up sets for single or double reps if needed to get closer to your working weight.

Working Sets –

Incline Barbell Bench Press
1×8 at RPE 5.5 60%-80% 1RM
1×5 at RPE 7 65%-80% 1RM
1×3 at RPE 8 70%-80% 1RM
Rest 2-4 minutes

Barbell Low Bar Squat ( 2ct pause squat 1-2/2/1-2 )
3×5 – ( 1xRPE 6 – 1xRPE 7 – 1xRPE 7.5 ) – rest 4-5 minutes
After your last set of squats, rest 5-10 minutes and then begin warming up to your working sets of Press

Seated Incline Bench Tri-Raise 2×9
Superset
Hanging Leg Raise Lift Single Leg 2×15 per leg – rest 90 seconds

Incline Cable Fly Supination 2×12 – 1/1/2 – rest 2 min

Do this after you get home before bed to improve stretching quality

Seated Middle Split Hamstring Stretch 4×60-120 seconds ( focus on deep diaphragmic breathing )
Superset
Half Kneeling Hip Flexor Stretch 4x2x60-120 seconds ( focus on deep diaphragmic breathing )
Rest – 2 minutes

D Day 4 – Upper Back & Delts & Abs

Lat Pulldown 2×15 – 2/0/2 – rest – 45 seconds

Two Arm Seated Cable Machine Horizontal Row Pronation into Neutral 3×15 – 1/1/2 – ( lean your chest down as you return the weight down to emphasize the stretch as much as your back can handle )
Superset
Hollow Body Hold 3×30 Seconds – rest – 2min

Standing Cable Machine Crossover Rear Delt Row 3×12 – 1/0/2
Superset
Standing Dumbbell Curls Supination into Pronation 3×12 – 2/0/2 – rest 2 minutes

Cable Machine Two Arm Pushdowns V-attachment 2×8 2×15 – 1/1/1
Superset
Standing Cable Machine One Arm Lateral Raise Pronation 2×15 2×8 – 1/1/1 – rest 2 minutes

Rest Day

E Day 5 – Cardio

F Day 6 – Deadlift, Incline Bench, & Belt Squat

Warm-Up Sets for – 1×5 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
If you are already warmed up from squatting you may find you can make bigger jumps. When in doubt, play it safe and go slow.

2×8 – 45% 1RM – rest 45 seconds
2×4 – 60% 1RM – rest 1 minute 30 seconds
1×2 – 70% 1RM – rest 3 minutes – on this set should be thinking about what weight you should be at for the RPE and how the bar speed moves.
Do more warm-up sets for single or double reps if needed to get closer to your working weight.

Working Sets –

Flat Barbell Bench Press – if needed rest up to 3-8 minutes between warm up single sets to prepare for heavy single.
3×4 – .81 RPE 7 – .84 RPE 8 – .86 RPE 9 of 1RM – rest 4-5 minutes

Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift – if needed rest up to 3-8 minutes between warm up single sets to prepare for heavy single.
3×4 – .81 RPE 7 – .84 RPE 8 – .86 RPE 9 of 1RM – rest 4-5 minutes

Belt Squat – if no belt squat do light front squats at RPE 5-6
3×8 – RPE 5 through 8 – rest 4-5 minutes

G Day 7 – Upper Back & Arms & Abs

Lat Pulldown 2×15 – 2/0/2 – rest – 45 seconds

Cable Machine Standing Pullover 3×15 – 1/1/2
Superset
Hanging Leg Lift with Straight Legs 3×4-6 – 1/2/1 – rest 2 mins

Two Arm Seated Cable Machine Horizontal Row Neutral 3×8 – 1/1/3 – ( lean your chest down as you return the weight down to emphasize the stretch as much as your back can handle increasing the hip angle simultaneously as your chest is coming forward )
Superset
Standing Dumbbell Curls Neutral into Supination 3×12 – 2/0/2

Cable Machine One Arm Pushdowns Neutral 4×12 – 1/1/2
Superset
Standing Dumbbell Curls Neutral into Supination 4×12 – 2/0/2 – rest 2 minutes