22 sets total per workout 5-6 days per week – The brawny embrace will bring you in with open arms and spit you out harder than ever. Build the brawn! Serious bodybuilding workouts are to be found here!
Main Lift – Progression Scheme
3×8 – 75% 1RM – rest 2 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×8. The other two sets of 2×8 drop down to the previous week’s weight used.
3×15 – 60% 1RM – rest 1 minute 30 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×15. The other two sets of 2×15 drop down to the previous week’s weight used.
Weekly Split – Weeks 1-4
A Day 1 – Legs Tibials
B Day 2 – Chest Back
C Day 3 – Arms Shoulders Abs
D Day 4 – Cardio Rest Day
E Day 5 – Legs Calfs
F Day 6 – Chest Shoulders Abs
G Day 7 – Back Arms Abs
H Day 8 – Cardio Rest Day
I Day 9 – Rest Day
A Day 1 – Legs Tibials
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
Barbell Romanian Deadlift
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×5 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Barbell Romanian Deadlift
3×8 – 75% 1RM – rest 2 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×8. The other two sets of 2×8 drop down to the previous week’s weight used.
Accessories Compound
Pistol Squat 4×8 (8 per leg)
Superset
Two Leg Tibial Raises 4×15 – 1/0/1 – rest 2 minutes – stand on a plate for extra range of motion
GHD Bodyweight Hamstring Curl 3×10 – if you can’t curl your hamstrings on the GHD yet, do normal a GHD extension
Superset
Single Leg Tibial Raises 3×8 (8 per leg) – 1/0/1 – rest 2 minutes – stand on a plate for extra range of motion, use other leg for assistance if needed
Leg Extension Feet Straight 1×10 – dropset – 1×10 – rest 2 minutes
Leg Extension Feet Straight 2×12 – 1/2/1
Superset
GHD Sit Ups 2×15 – rest 1 minute 45 seconds – flex your quads and lift your legs up while doing this to activate your hip flexor more
B Day 2 – Chest Back
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
Two Arm Seated Cable Machine High Row Neutral
Superset
Flat Dumbbell Bench Press Pronation
1×21 – 45% 1RM – rest 45 seconds
1×8 – 50% 1RM – rest 1 minute 30 seconds
1×8 – 55% 1RM – rest 1 minute 30 seconds
Working Sets
Two Arm Seated Cable Machine High Row Neutral
Superset
Flat Dumbbell Bench Press Pronation
3×15 – 60% 1RM – rest 1 minute 30 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×15. The other two sets of 2×15 drop down to the previous week’s weight used.
Accessories Compound
TRX Row 3×8
Superset
TRX Push-Ups 3×12 – rest 2 minutes
Flat Cable Fly Neutral 3×8
Superset
Cable Machine Pullovers Standing 3×12 – rest 2 minutes
One Arm Standing Cable Machine Lateral Row Neutral 2×8 – dropset – 2×10 – dropset – 2×20
Superset
Flat Barbell Bench Press Pronation 2×8 – dropset – 2×10 – dropset – 2×20 – rest 3 minutes
C Day 3 – Arms Shoulders Abs
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
Seated Dumbbell Overhead Press
Superset
Cable Machine Two Arm Curls Wide Grip Supination
1×21 – 45% 1RM – rest 45 seconds
1×8 – 50% 1RM – rest 1 minute 30 seconds
1×8 – 55% 1RM – rest 1 minute 30 seconds
Working Sets
Seated Dumbbell Overhead Press
Superset
Cable Machine Two Arm Curls Wide Grip Supination
3×15 – 60% 1RM – rest 1 minute 30 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×15. The other two sets of 2×15 drop down to the previous week’s weight used.
Accessories Compound
Dumbbell Zottman Curls Supination into Pronation 3×12 – 1/2/1
Superset
Cable Machine Two Arm Pushdowns Supination 3×15 – rest 1 minutes 45 seconds
Cable Machine Two Arm Pushdowns Neutral 3×8 – 1/2/1
Superset
Hanging Leg Lifts with Bent Knees or Straight Legs 3×15 – rest 2 minutes
Standing Cable Machine Crossover Rear Delt Fly 2×8 – dropset – 2×10 – dropset – 2×20
Superset
TRX Pike Up 2×12 or Lying Leg Lifts 2×30 – rest 3 minutes
D Day 4 – Cardio Rest Day
Low Impact Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
30-45 minutes of either Swimming, Biking, or Elliptical.
E Day 5 – Legs Calfs
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
Barbell Good-morning
1×21 – 45% 1RM – rest 45 seconds
1×8 – 50% 1RM – rest 1 minute 30 seconds
1×8 – 55% 1RM – rest 1 minute 30 seconds
Working Sets
Barbell Good-morning
3×15 – 60% 1RM – rest 1 minute 30 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×15. The other two sets of 2×15 drop down to the previous week’s weight used.
Accessories Compound
Bodyweight Walking Lunges 4×30 (15 per leg)
Superset
Two Leg Calf Raises 4×15 – 1/0/1 – rest 2 minutes – stand on a plate for extra range of motion
Leg Extension Feet Straight 3×8 – 1/0/2
Superset
Single Leg Calf Raises 3×8 (8 per leg) – 1/2/1 – rest 2 minutes – stand on a plate for extra range of motion, use other leg for assistance if needed
Leg Extension Feet Straight 1×21 – rest 1 minute
Machine Two Leg Hamstring Curl Feet Pointed Straight 2×12 – 1/1/2
Superset
Hip Adduction Machine 2×10 – 1/1/2 – rest 1 minute 53 seconds
F Day 6 – Chest Shoulders Abs
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
You can make push-ups easier or harder by adjusting your legs. Going onto your knees or elevating your hands onto a bench will make the push-up easier. Going onto your feet or elevating your feet onto a bench will make the push-up harder.
Each set should be challenging according to your RIR in a given week. Make sure you just your push up technique to adjust for push-up difficulty.
Warm-Up Sets
Push-Ups
1×21 – rest 45 seconds
1×8 – rest 1 minute 30 seconds
1×5 – rest 1 minute 45 seconds
Working Sets
For these sets, try to make it progressively harder over the weeks or slow your tempo down for each rep for more time under tension.
Push-Ups 3×8 – rest 2 minutes
Accessories Compound
Incline Cable Fly Supination 3×12 – 1/1/1
Superset
Sit Ups 3×25 – rest 1 minute 45 seconds
Standing Dumbbell Up-right Row 3×8 – 1/0/1
Superset
Standing Cable Machine Two Arm Front Raise Pronation 3×15 – rest 2 minutes
Hollow Body Hold 1×30-45 seconds Isometric Hold – rest 1 minute
Hollow Body Hold 2×30-45 seconds Isometric Hold
Superset
Standing Cable Machine One Arm Lateral Raise Pronation 2×10 – dropset – 2×20
Superset
Standing Cable Machine Crossover Rear Delt Row 2×10 – dropset – 2×20 – rest 2 minutes
G Day 7 – Back Arms Abs
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
You can make pull-ups easier or harder by using a band or machine to assist you. Most gyms will not have an assisted pull-up machine so you most likely will have to use bands to assist yourself. To make pull-ups progressively harder you have a few different options. If using an assisted pull-up machine you can slowly use less weight as a counterweight. If using bands for assistance you can slowly reduce the amount of band tension helping you. If able to do bodyweight pull-ups you can add weight to yourself or you can slow down the tempo of the rep to increase time under tension. Each set should be challenging according to your RIR in a given week.
An alternative exercise for pull-ups would be Two Arm Seated Cable Machine High Row Pronation.
Warm-Up Sets
Pull Up
1×21 – rest 45 seconds
1×8 – rest 1 minute 30 seconds
1×5 – rest 1 minute 45 seconds
Working Sets
For these sets, try to make it progressively harder over the weeks or slow your tempo down for each rep for more time under tension.
Pull Up 3×8 – rest 2 minutes
Accessories Compound
Standing Tripod Dumbell Row Neutral 3×12 – 1/1/1
Superset
Flutter Kicks 3×25 – rest 1 minute 45 seconds
Barbell Curls Middle Grip Supination 3×8 – 1/1/2
Superset
Cable Machine Two Arm Pushdowns Pronation 3×15 – rest 2 minutes
Plank Side Dips 1×20 per side – rest 1 minute
Plank Side Dips 2×20 per side
Superset
Cable Machine Two Arm Overhead Extension Neutral 2×10 – dropset – 2×20
Superset
Cable Machine Two Arm Curls Close Grip Supination 2×10 – dropset – 2×20 – rest 2 minutes
G Day 8 – Cardio Rest Day
Low Impact Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
30-45 minutes of either Swimming, Biking, or Elliptical.
H Day 9 – Rest Day
Rest Day – Rest up and Recover!