Bodybuilding Bridge W2 - coach.bodyshop.blog

Bulk, Build, Cut, Maintain.

Weekly Split – Week 2

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

Pro-Tip – Eat sugary carb packed food while benching too prepare for squats squatting – ( Food – Gatorade, Body-Armor, Chocolate, Dried Fruit )
This day far will be the longest lasting workout of the week. Expect at least 2h of training. The stronger you become the longer it will take to warm up for each working set due to the amount of singles you take working to weight and the rest periods build up to 3-8 minutes long.

Warm Up – Air Bike – 2-5 minutes

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
1×1 – 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 singles to get closer to your working weight.

Working Sets –

Flat Barbell Bench Press – 2ct 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 – if needed rest up to 3-8 minutes between warm up single sets to prepare for heavy single.
1×1 .90-.93 – rest 3-8 minutes
1×4 .84 – rest 4-5 minutes
1×4 .75 – rest 4-5 minutes

Push-Ups 3xFailure – Rest 2 minutes – Can do these on partlet bars to improve range of motion & hypotrophy.
Superset
Plank Two Arm 3×30 seconds
Superset
Straddle Up 3×10 per leg alternating sides
Rest – 90 seconds

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 – Incline Bench, Pause Squat, & 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 )
3×4 – RPE 5 – RPE 7 RPE 7.5-8.5 – rest 4-5 minutes

Warm Up –
Seated Dumbbell Overhead Press 4×4 rest 2-4 min – pyramid sets, increase weight every set up to working weight for below

Seated Dumbbell Overhead Press 2×3
Superset
Standing Cable Machine Crossover Rear Delt Row 2×8 Rest – 3 minutes

Standing Cable Machine Crossover Rear Delt Row 2×5
Superset
Seated Dumbbell Overhead Press 2×8 Rest – 3 minutes

Hamstring Curl Machine 3×8 1×12
superset
Incline Cable Fly Supination 1×12 2×8 – 2x slow on the eccentric than the concentric phase of each rep
Superset
Tibial Raises 3xFailure – rest – 3 minutes

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, Quads, & Abs

Leg Extension 4×20 RPE 4-6 aim for pump & burn not load
superset
Pull Ups 4×5 ( add weight if under RPE 8 ) Rest – 2 minutes

Seated Incline Bench Tri-Raise 3×21 aim for pump & burn not load
Superset
Hanging Leg Raise Lift Single Leg 3×15 per leg – rest 90 seconds
Superset
Penguin Sit Ups 3×40 – Rest – 3 minutes

Meadow T-Bar Row Single Arm 3×10
Superset
Cable Machine Two Arm Pushdowns V-attachment 3×10 – 1/1/1 – rest 2 minutes

Standing Dumbbell Curls Supination into Pronation 2×8 – 1/0/2
Superset
Cable Machine Two Arm Pushdowns V-attachment 2×21 – rest 2 minutes

Rest Day

E Day 5 – Cardio

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

G Day 7 – Upper Back & Arms & Abs

Lat Pulldown 2×15 1×8 – 2/0/2 – rest – 1 minute

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
Cable Machine Standing Pullover 3×15 – 1/1/2 Rest – 3 minutes

Hanging Leg Lift with Straight Legs 4×10-15 – 1/0/1
Superset
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