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
Single 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
Single 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
TRX Plyometric Jump Squat 3×8 or TRX Squat 3×21 – use moderate weight
Superset
Hanging Leg Lift Bent Legs Isometric Hold 3×25 seconds or Sit Ups 3×20 – rest 2 minutes
Dumbbell Suitcase Squats 2×12 – 1/1/2
Superset
Two Arm Seated Cable Machine Lateral Row Neutral 2×5 – dropset – 2×21 – rest 2 minutes
GHD Bodyweight or Machine Two Leg Hamstring Curl Feet Pointed Out 2×15 – 0.5/1/3
Superset
Flat Dumbbell Fly Neutral 2×8 – 1/1/2 – rest 2 minutes – (you can do push-ups on your knees if needed)
B Day 2 – Cardio Conditioning
If your gym does not have an Air Skier then do a low-intensity jog instead in place of the Air Skier.
Air Skier 14 minutes low-intensity pace – heart rate HR 65-70%
Air Skier 8×2 minutes
Superset
Lying Leg Lifts 8×10
Superset
Sit Ups 8×10 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
Flat Barbell Bench Press Pronation or Flat Dumbbell 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
Flat Barbell Bench Press Pronation or Flat Dumbbell 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
One Arm Flat Bench Dumbell Row Neutral
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
One Arm Flat Bench Dumbell Row Neutral
2×5 reps – 85% 1RM – 3 minutes
Keep this weight the same 1RM% for other duration of this program
Accessories Compound
Push-Ups 3×10 – 0.5/0/3 – drop to your knees if needed during your set.
Superset
Plank Side Dips 3×15 per side – rest 1 minute 45 seconds
Chest-Supported Incline Bench Dumbbell Row Pronation 2×10 – dropset – 2xFailure
Superset
Leg Press Close Stance 2×15 – rest 2 minutes
Dumbbell Zottman Curls Supination into Pronation 2×12
Superset
Cable Machine Two Arm Pushdowns Pronation 2×8 – dropset – 2×15 – rest 2 minutes
E Day 5 – Cardio Conditioning
Burpees 10×2 minutes (every 15 seconds do one burpee for 2 minutes straight, run in place between your burpees – rest 1 minute
Walking Lunges 8×16 (8 steps per leg)
Superset
Push Ups 8xFailure
Superset
Bodyweight Squats 8×10
Superset
Flutter and Scissor Kick 2×20 – 2 full kicks equals 1 rep – rest 1 minute 30 seconds
F Day 6 – Active Rest Day
Daily Stretches – Follow this Video!
G Day 7 – Rest Day
Rest up and Recover!