XX-XX sets total per workout 5-6 days per week – Toshiki Kadomatsu is a revered olympic weightliftinger from Japan. This program gained inspiration from his squat program which is 5 days per week. This program will help you get stronger while doing compound exercises primarily from barbells with some work done on dumbells, cables, and body weight. The frequency when you hit compound lifts will increase while the overall volume will decrease to account for fatigue. Do you have what it takes!?
Main Lift – Progression Scheme
Main-lift – 2×10 – 72.5% 1RM – rest 1 minute 53 seconds – 1×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 2×10 set. Keep the 1×5 set the same 1RM% for the whole duration of this program.
Weekly Split – Weeks 1-4
A Day 1 – Back Arm
B Day 2 – Active Rest Day or Weekday Warrior Workout
C Day 3 – Quadricep Glute Ab / Hamstring Hip Flexor
D Day 4 – Active Rest Day or Weekday Warrior Workout
E Day 5 – Chest Shoulder
F Day 6 – Active Rest Day or Weekday Warrior Workout
G Day 7 – Rest Day
A Day 1 – Back Arm
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
Barbell Deadlift Conventional Stance
1×21 – 45% 1RM – rest 45 seconds
1×10 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Barbell Deadlift Conventional Stance
2×10 – 72.5% 1RM – rest 1 minute 53 seconds
1×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Two Arm Standing Cable Machine High Row Neutral 3×12 – 1/1/1
Superset
Cable Machine Two Arm Overhead Extension Pronation 3×8
Superset
Cable Machine Two Arm Curls Neutral 3×15 – rest 2 minutes
Ab Wheel 3×10 – see the video for easier and harder variations
Superset
Cable Machine Two Arm Curls Close Grip Supination 3×5 – 1/0/2 – rest 1 minute
B Day 2 – Active Rest Day or Weekday Warrior Workout
Active Rest Day or Weekday Warrior Workout
C Day 3 – Quadricep Glute Ab / Hamstring Hip Flexor
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
Cossack Squat
1×20 (10 per leg) – Bodyweight
1×12 (6 per leg) – Bodyweight
Working Sets
For the lower rep sets – Add weight to your lunge if you’re comfortable doing so, if not work on slowing down the speed (tempo) of the rep and improving the range of motion going into a lower lunge/Cossack Squat.
2×5 (5 per leg) 75% 1RM – 3 minutes
1×3 (3 per leg) – 85% 1RM – 3 minutes
Accessories Compound
Crossover Step Ups 3×24 (12 per leg)
Superset
Nordic Hamstring Curls or Machine Two Leg Hamstring Curl Feet Pointed Out 3×8 – 1/0/2 – rest 2 minutes
Two Leg Dumbbell Romanian Deadlifts 3×10 2/0/2
Superset
Air Bike Sprint 3×20 seconds – rest 1 minute 30 seconds
Leg Extension Feet Out 3×8 – dropset – 3×10 – dropset – 3×21 – rest 3 minutes – have a controlled tempo during this whole dropset. If you need to because the burn gets so bad, you may take a 5-15 seconds break mid-set to let the burn subside and then finish your set.
D Day 4 – Active Rest Day or Weekday Warrior Workout
Active Rest Day or Weekday Warrior Workout
E Day 5 – Chest Shoulder
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
Incline Dumbbell Bench Press
1×21 – 45% 1RM – rest 45 seconds
1×10 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Incline Dumbbell Bench Press
2×10 – 72.5% 1RM – rest 1 minute 53 seconds
1×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Flat Dumbbell Bench Press 3×8 – 0.5/1/2
Superset
Cable Machine Two Arm Curls Wide Grip Supination 3×15 – rest 2 minutes
Lying Chest Supported Incline Bench Dumbbell Reverse Fly Pronation 3×12 – 1/1/1
Superset
Seated Dumbbell Lateral Raise Pronation 3×15 – rest 1 minute 45 seconds – 1/0/2
Bodyweight Dips (do assisted dips, bodyweight dips, or add weight to dips to make a challenging set) 3×8 – rest 2 minutes
F Day 6 – Active Rest Day or Weekday Warrior Workout
Active Rest Day or Weekday Warrior Workout
G Day 7 – Rest Day
Rest Day – Rest up and Recover!