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
3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×5. The other two sets of 2×5 drop down to the previous week’s weight used.
3×12 – 70% 1RM – rest 1 minute 45 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×12. The other two sets of 2×12 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
1×3 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
Barbell Romanian Deadlift
3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×5. The other two sets of 2×5 drop down to the previous week’s weight used
Accessories Compound
TRX Skater Lunge 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
Weighted GHD Extension 3×10 – do bodyweight if adding weight is too hard.
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
TRX Plyometric Jump Squat 3×5 – rest 2-3 minutes – if you don’t have a TRX, you can do a vertical jump instead
Leg Extension Feet Straight 1×15 – 1/2/1
Superset
GHD Sit Ups 1×15 – 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 Sets
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 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 65% 1RM – rest 1 minute 30 seconds
Working Sets
Two Arm Seated Cable Machine High Row Neutral
Superset
Flat Dumbbell Bench Press Pronation
3×12 – 70% 1RM – rest 1 minute 45 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×12. The other two sets of 2×12 drop down to the previous week’s weight used.
Accessories Compound
TRX One Arm Row 3×5 (5 per arm)
Superset
Push-Ups Staggered Stance 3×12 – rest 2 minutes
Flat Dumbbell Fly Neutral 3×8
Superset
Cable Machine Lying Pullovers 3×12 – rest 2 minutes
Two Arm Seated Cable Machine Lateral Row Supination 2×8 – dropset – 2×10 – dropset – 2×20
Superset
Flat Dumbbell Bench Press Neutral 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 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 65% 1RM – rest 1 minute 30 seconds
Working Sets
Seated Dumbbell Overhead Press
Superset
Cable Machine Two Arm Curls Wide Grip Supination
3×12 – 70% 1RM – rest 1 minute 45 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×12. The other two sets of 2×12 drop down to the previous week’s weight used.
Accessories Compound
Cable Machine Two Arm Curls Neutral 3×12 – 1/2/1
Superset
Cable Machine Two Arm Pushdowns Neutral 3×15 – rest 1 minutes 45 seconds
TRX Skull Crusher 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 Row 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 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 65% 1RM – rest 1 minute 30 seconds
Working Sets
Barbell Good-morning
3×12 – 70% 1RM – rest 1 minute 45 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×12. The other two sets of 2×12 drop down to the previous week’s weight used.
Accessories Compound
Weighted Walking Lunges 4×16 (8 per leg)
Superset
Two Leg Calf Raises 4×15 – 1/0/1 – rest 2 minutes – stand on a plate for extra range of motion
Machine Two Leg Hamstring Curl Feet Pointed 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
Machine Two Leg Hamstring Curl Feet Pointed Straight 1×21 – rest 1 minute
Leg Extension Feet Straight 2×12 – 1/1/2
Superset
Hip Abduction 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 3×5 – rest 3 minutes
Accessories Compound
Decline Cable Fly Crossover Pronation 3×12 – 1/1/1
Superset
Sit Ups 3×25 – rest 1 minute 45 seconds
Standing Cable Machine Two Arm Front Raise Pronation 3×8 – 1/0/1
Superset
Standing Cable Machine Face-pull Pronation/Neutral 3×15 – rest 2 minutes
Hollow Body Hold 1×35-50 seconds Isometric Hold – rest 1 minute
Hollow Body Hold 2×35-50 seconds Isometric Hold
Superset
Standing Dumbbell Lateral Raise Pronation 2×10 – dropset – 2×20
Superset
Lying Chest Supported Incline Bench Dumbbell Reverse Fly Pronation 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 3×5 – rest 3 minutes
Accessories Compound
Standing Bent-over Dumbell Row Neutral 3×12 – 1/1/1
Superset
Flutter Kicks 3×30 – rest 1 minute 45 seconds
Barbell Curls Middle Grip Supination 3×8 – 1/1/2
Superset
Lying Flat Bench One Arm Dumbbell Tricep Extension Supination 3×15 – rest 2 minutes
Plank Side Dips 1×25 per side – rest 1 minute
Plank Side Dips 2×25 per side
Superset
Cable Machine Two Arm Pushdowns Pronation 2×10 – dropset – 2×20
Superset
Cable Machine Two Arm Curls Wide Grip Supination 2×10 – dropset – 2×20 – rest 2 minutes
G Day 8 – Cardio Rest Day
Steady State 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.
10 minutes of either Swimming, Biking, or Elliptical.
HIIT Cardio
Keep your heart rate between 75%-85% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .75 and .85 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
7 rounds of a 30-second sprint of your choice between swimming, biking, or elliptical then a 2-minute period of steady-state cardio allowing your heart rate to drop back down between 60%-75% of your maximal heart rate before your next sprint round.
7×30 second sprint of either Swimming, Biking, or Elliptical.
Superset
7×2 minute steady state cardio either Swimming, Biking, or Elliptical.
H Day 9 – Rest Day
Rest Day – Rest up and Recover!