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
3×3 – 90% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×3. The other two sets of 2×3 drop down to the previous week’s weight used.
3×10 – 72.5% 1RM – rest 1 minute 53 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×10. The other two sets of 2×10 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
1×3 – 70% 1RM – rest 1 minute 45 seconds
1×2 – 75% 1RM – rest 2 minutes
1×1 – 85% 1RM – rest 3 minutes
Working Sets
Barbell Romanian Deadlift
3×3 – 90% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×3. The other two sets of 2×3 drop down to the previous week’s weight used.
Accessories Compound
Plyometric 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
Leg Press Wide Stance 3×10 – 1/1/2
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 Out 3×8 – dropset – 3×15 rest 2-3 minutes
Bodyweight Squats 1×10 – 1/2/3
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 – 60% 1RM – rest 1 minute 30 seconds
1×5 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Two Arm Seated Cable Machine High Row Neutral
Superset
Flat Dumbbell Bench Press Pronation
3×10 – 72.5% 1RM – rest 1 minute 53 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×10. The other two sets of 2×10 drop down to the previous week’s weight used.
Accessories Compound
TRX Two Arm Row 3×10 – dropset – TRX Row Isometric Hold 3xFailure
Superset
Assisted One Arm Push Up 3×10 (5 per arm) – rest 3 minutes – you can do normal Push-Ups if you’d like instead of one arm
TRX Fly 3×12
Superset
Hanging Leg Lift Straight Legs ISO Hold (the hip angle at 90 degrees) 3×20-30 seconds hold – rest 2 minutes – do these with bent knees if straight legs are too hard
Two Arm Seated Cable Machine Low Row Neutral 2×8 – dropset – 2×10 – dropset – 2×20
Superset
Pulsing Push-Up 2xFailure – 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 second
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 – 60% 1RM – rest 1 minute 30 seconds
1×5 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Seated Dumbbell Overhead Press
Superset
Cable Machine Two Arm Curls Wide Grip Supination
3×10 – 72.5% 1RM – rest 1 minute 53 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×10. The other two sets of 2×10 drop down to the previous week’s weight used.
Accessories Compound
Cable Machine Curls Neutral to Pronation 3×12 – 1/2/1
Superset
Cable Machine Two Arm Pushdowns Supination 3×15 – rest 1 minutes 45 seconds
Ab Wheel 3×8 – 1/2/1
Superset
TRX Bicep Curl 3×15 – rest 2 minutes
Seated Dumbbell Rear Delt Row Neutral 2×8 – dropset – 2×10 – dropset – 2×20
Superset
Hollow Body Hold 2×30 second hold or Toe Touches 2×15 – rest 3 minutes
D Day 4 – 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.
7 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.
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
3×10 – 72.5% 1RM – rest 1 minute 45 seconds
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×10. The other two sets of 2×10 drop down to the previous week’s weight used.
Accessories Compound
Lying Hip Thrusts One Leg Shin Vertical as possible with the majority of your weight in the heel 4×24 (12 per leg)
Superset
Two Leg Calf Raises 4×15 – 1/0/1 – rest 2 minutes – stand on a plate for extra range of motion
Hip Abduction Machine 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
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. You could even attempt a One Arm Push-Up for a 3×3 if two-arm push-ups are getting easy or elevate your feet onto a higher platform than last week.
Push-Ups or One Arm Push-Up 3×3 – rest 3 minutes
Accessories Compound
Flat Cable Fly Crossover Neutral 3×12 – 1/1/1
Superset
Sit Ups 3×25 – rest 1 minute 45 seconds
Standing Dumbbell Front Raise Supination 3×12 – 1/0/2
Superset
TRX Reverse Fly 3×15 – rest 2 minutes
Straddle Up 1×35-50 seconds Isometric Hold – rest 1 minute
Straddle Up 2×35-50 seconds Isometric Hold
Superset
Standing Dumbbell Lateral Raise Pronation 2×10 – dropset – 2×20
Superset
Standing Cable Machine Crossover Rear Delt Fly 2×10 – dropset – 2×10 – 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.
You could even attempt a Weighted Pull Up or an unassisted bodyweight Pull Up for a 3×3 if two-arm pull up are getting easy.
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 3×3 – rest 3 minutes
Accessories Compound
Chest-Supported Incline Bench Dumbbell Row Supination 3×12 – 1/1/1
Superset
Flutter Kicks 3×35 – rest 1 minute 45 seconds
Standing Alternating Dumbbell Hammer Curls Neutral 3×8 – 1/0/2
Superset
Cable Machine One Arm Pushdowns Supination 3×12 – rest 2 minutes
Plank Side Dips 1×30 per side – rest 1 minute
Plank Side Dips 2×30 per side
Superset
Cable Machine Two Arm Overhead Extension Neutral 2×10 – dropset – 2×20
Superset
Seated Incline Bench Dumbbell Curls 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!