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 Front 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 Front 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
Two Leg Dumbbell Romanian Deadlifts
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
Two Leg Dumbbell Romanian Deadlifts
2×5 reps – 85% 1RM – 3 minutes
Keep this weight the same 1RM% for the whole duration of this program
Accessories Compound
Sled Push Sprint 3×100 feet/33 yards or Leg Press Wide Stace 3×15 – ues moderate weight
Superset
TRX Pike Up 3×21 or Sit Ups 3×21 – rest 2 minutes
Leg Extension Feet Pointed Out 2×12 – 2/1/2
Superset
Standing Bent-over Dumbell Row Neutral 2×5 – dropset – 2×21 – rest 2 minutes
Machine Two Leg Hamstring Curl Feet Pointed Out 2×15 – 0.5/1/3
Superset
Push-Ups Staggered Stance 2×8 – rest 2 minutes – (you can do push-ups on your knees if needed)
B Day 2 – Cardio Conditioning
Air Rower 14 minutes low-intensity pace – heart rate HR 65-70%
Air Rower 8×2 minutes
Superset
Plank Side Plank 8×30 (15 seconds per each left and right side of your abs)
Superset
Normal Plank 8×15 seconds – rest 0 (this is a circuit so do this for 8 rounds until completion)
One Leg Calf Raises 2×21
Superset
Tibial Raises 2×21 – rest 2 minutes – do these standing on a platform with only your heels on so you can lower your feet and raise them up
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
Incline Dumbbell Bench Press Pronation or Incline Barbell Bench Press Pronation
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
Incline Dumbbell Bench Press Pronation or Incline Barbell Bench Press Pronation
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
Two Arm Seated Cable Machine High Row Supination
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
Two Arm Seated Cable Machine High Row Supination
2×5 reps – 85% 1RM – 3 minutes
Keep this weight the same 1RM% for other duration of this program
Accessories Compound
TRX Fly 3×10
Superset
Hanging Leg Lifts with Bent Knees 3×12 or Lying Leg Lifts 3×20 seconds – rest 2 minutes
Cable Machine / Dumbbell Pullovers Standing or Lying 2×10 – dropset – TRX Row Isometric Hold 2xFailure
Superset
TRX Plyometric Lunge 2×20 (10 per leg) – rest 2 minutes
Seated Dumbbell Curls Supination 2×12
Superset
Lying Flat Bench One Arm Dumbbell Tricep Extension Neutral 2×8 – dropset – 2×15 – rest 2 minutes
E Day 5 – Cardio Conditioning
Air Bike or Road Bike 30 minutes low-intensity pace – heart rate HR 65-70%
Air Bike or Road Bike 8×1 minute
Superset
Push Ups 8xFailure
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!