18 sets per workout 4 days per week – The Gift Of Sin is a specialized program to maintain strength and muscle mass while progressing in your cardiovascular and muscle endurance goals.
Main Lift – Progression Scheme
Main-lift – 3×5 reps – 85% 1RM – 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.
Weekly Split – Weeks 1-4
A Day 1 – Lower Body
B Day 2 – Cardio Conditioning
C Day 3 – Active Rest Day
D Day 4 – Upper Body
E Day 5 – Cardio Conditioning
F Day 6 – Active Rest Day
G Day 7 – Rest Day
A Day 1 – Lower Body
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 High Bar Squat
1×21 – 45% 1RM – rest 45 seconds
1×8 – 70% 1RM – rest 1 minute 45 seconds
1×4 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
Barbell High Bar Squat
2×5 reps – 85% 1RM – 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×5. The other set of 1×5 drops down to the previous week’s weight used.
Main Compound
Warm-Up Sets
Barbell Deadlift Conventional Stance
1×4 – 70% 1RM – rest 1 minute 45 seconds
1×2 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
Barbell Deadlift Conventional Stance
2×5 reps – 85% 1RM – 3 minutes
Keep this weight the same 1RM% for the whole duration of this program
Accessories Compound
Sled Pull 3×100 feet/33 yards or Leg Press Close Stance 3×15 – ues moderate weight
Superset
GHD Sit Ups 3×21 or Sit Ups 3×21 – rest 2 minutes
Leg Extension Feet Straight 2×12 – 2/1/2
Superset
Two Arm Seated Cable Machine High Row Pronation 2×8 – dropset – 2×12 – rest 2 minutes
Machine Two Leg Hamstring Curl Feet Pointed Straight 2×12 – 0.5/1/3
Superset
Incline Dumbbell Bench Press 2×8 – dropset – 2×12 – rest 2 minutes
B Day 2 – Cardio Conditioning
Incline Treadmill Walking 3×5 minutes or Walking 3×5 minutes
Superset
Stairmaster Steady State 3×5 minutes or Walking Lunges 3×50 (25 per leg) – rest – alternate exercises and slow down your pace if needed, don’t rest.
One Leg Calf Raises 2×21
Superset
Hollow Body Hold 2×15-20 seconds or Straddle Up 2×15-20 seconds – rest 1 minute
Tibial Raises 2×21 – do these standing on a platform with only your heels on so you can lower your feet and raise them up
Superset
Lying Leg Lifts 2×12 – rest 1 minute
One Leg Balance 2×1 minute per leg
Superset
Burpees 2×12 or Jumping Jacks 2×45 seconds – rest 1 minute
C Day 3 – Active Rest Day
Daily Stretches – Follow this Video!
D Day 4 – Upper Body
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 sec
Main Compound
Warm-Up Set
Flat Barbell Bench Press Pronation or Flat Dumbbell Bench Press
1×21 – 45% 1RM – rest 45 seconds
1×8 – 70% 1RM – rest 1 minute 45 seconds
1×4 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
Flat Barbell Bench Press Pronation or Flat Dumbbell Bench Press
2×5 reps – 85% 1RM – 3 minutes
Add 2.5-5 pounds to the 1RM% every week to only one set of 1×5. The other set of 1×5 drops down to the previous week’s weight used.
Main Compound
Warm-Up Sets
Bent-over Barbell Rows Pronation Middle Grip
1×4 – 70% 1RM – rest 1 minute 45 seconds
1×2 – 75% 1RM – rest 2 minutes
1×1 – 82.5% 1RM – rest 3 minutes
Working Sets
2×5 reps – 85% 1RM – 3 minutes
Keep this weight the same 1RM% for other duration of this program
Accessories Compound
Seated Dumbbell Over Head Press 3×10
Superset
Ab Wheel 3×10 or Hollow Body Hold 3×30 seconds – rest 1 minute 53 seconds
TRX/Ring Row 2×10 – dropset – TRX Row Isometric Hold 2xFailure
Superset
Bodyweight Walking Lunges 2×20 (10 per leg) – rest 2 minutes
Cable Machine Two Arm Curls Close Grip Supination 2×12
Superset
Two Leg Dumbbell Romanian Deadlifts 2×8 – dropset – 2×15 – rest 2 minutes
E Day 5 – Cardio Conditioning
Incline Treadmill Walking 2×8 minutes or Walking 2×8 minutes
Superset
Stairmaster Steady State 2×8 minutes or Bodyweight Squats 2×50 – you can cut the range of motion on these, do them quick to get your heart rate up – rest – alternate exercises and slow down your pace if needed, don’t rest.
Sit Ups 2×20
Superset
Plank Two Arm 2×20 seconds – rest 1 minute
Toe Touches 2×10
Superset
Plank One Arm 2×20 seconds – rest 1 minute – do these with two arms if needed
Flutter and Scissor Kick 2×20 – 2 full kicks equals 1 rep
Superset
Plank Side Plank 2×20 seconds per side – rest 1 minute
F Day 6 – Active Rest Day
Daily Stretches – Follow this Video
G Day 7 – Rest Day
Rest up and Recover!