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 – No GHD on this day ( need to save back for deads ) – GHD fried my shit out on SBD Day !
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 –
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 Bench
Flat Barbell Bench Press – 1ct pause bench
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 – 2ct pause deadlift
3×5 – ( RPE 7 RPE 8 RPE 9 – rest 4-5 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 –
Barbell Low Bar Squat ( 2ct pause squat 1-2/2/1-2 )
3×5 – ( 1xRPE 7 – 1xRPE 8 – 1xRPE 9 ) – 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
Barbell Press
3×4 – .( .81 RPE 7 – .84 RPE 8 – .86 RPE 9 of 1RM ) – rest 4-5 minutes
Skin the Cat on TRX ( loaded shoulder mobility work ) 2×5
Superset
Single Leg & Single Hand Loaded KB RDL into AG Ladder 2×4 per leg – rest – 3min ( same hand that is loaded is the leg that says planted )
Incline Cable Fly Supination 2×12 – 1/1/2 – rest 2 min
GHD Hamstring Curl Stretch ISO 3×60-120 seconds ( focus on deep diaphragmic breathing )
Superset
GHD Sit Ups 3×5 – 1/1/2
Superset
Middle Splits 3×2 eccentric loading phase with iso hold in bottom position
Superset
Reverse Sled Walk 3×100 yards ( load to a RPE 6-7, should be more cardiovascular challenging than mechanically challenging, so move quick to breath hard )
Rest – 2min
D Day 4 – Upper Back & Delts & Abs – No GHD on this day ( need to save back for deads )
Lat Pulldown 2×15 – 2/0/2 – rest – 45 seconds
One 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 1×30 Seconds – rest – 2min
Weighted Hollow Body Hold Anterior Loaded Arms Underhand & Legs 2xFailure ISO ( load this exercise heavy to hold for at least 10 seconds at RPE 7 ) – rest – 3min
Half Kneeling KB OHP 3×8 per arm ( the knee that is down, press with same side hand )
Superset
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
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
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 –
Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift
3×4 – .81 RPE 7 – .84 RPE 8 – .86 RPE 9 of 1RM – rest 4-5 minutes
Incline Barbell Bench Press
3×5 – RPE 7 – RPE 8 – RPE 9 – rest 4-5 minutes
Belt Squat
3×10 – RPE 7 – RPE 8 – RPE 9 – 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 2×4-6 – 1/2/1 – rest 2 mins
Hanging Wind Sheid Wipers 1×10 – 1/0/1 – 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 – rest 2 minutes
Cable Machine One Arm Pushdowns Neutral 4×12 – 1/1/2
Superset
TRX One Arm Underhand Row 4×8 ( do these two hands if single arm is too hard ) – 1/0/1 – rest 2 minutes
H Day 8 – 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