Max Strength: 3 Day Split – Full-body Matia Kapsambelis 06/17

Max Strength: Day 1

01/05/2017

This is a fullbody day with a focus on frequency. Added assistance exercises.

Video	Sets	Reps	Comment
Front Squat	3	4-6	A. Barbell Front Squat. 80%-88% of your 1RM Tempo 40X0 Rest 3-5 minutes
Barbell Bench Press	3	5	B1. Close Grip Bench Press Tempo 50X0 Rest 2 minutes
Band Pull-Apart Variations with Tutorial	3	15-20	B. Band Pull-Apart Tempo 2020 Rest 0 seconds after Bench Press
Chin Up Variations	3	1+1+1	B2. Eccentric Close Grip Chin-ups Tempo 10 sec down, Jump up or have partner assist you. Rest 10 sec, repeat 3 times. Rest 2 minutes
Barbell Single Deadlift	3	8	C. Barbell Single Deadlift Tempo 3020 Rest 90 Seconds
Barbell Floor Hip Thruster	2	8	E. Barbell Hip Thrusts Tempo 2020 Rest 90 seconds.

01/05/2017

This is a fullbody day with a focus on frequency. Added assistance exercises.

Video	Sets	Reps	Comment
Barbell Squat	3	5	A. Paused Back Squat Tempo 42X0 Rest 3-5 minutes
Barbell Military Press	3	5	B. Barbell Military Press Tempo 42X0 Rest 2 minutes
Band Pull-Apart Variations with Tutorial	3	15-20	B. Band Pull-Apart Tempo 2020 Rest 0 seconds after Bench Press
Sumo Deadlift (plus a small tutorial)	1	5	C. Sumo Deadlift Tempo 40X0 Rest 2 minutes
Chin Up Variations	2	12	D. Close Grip Assisted Chin-ups. Tempo 2020 Rest 75 seconds
Parallel Back Extension	2	15	E. Parallel Back extension Tempo 2020 Rest 45 seconds

01/05/2017

This is a fullbody day with a focus on frequency. Added assistance exercises.

Video	Sets	Reps	Comment
Deadlift	3	3	A. Deadlift 90%-95% of your 1RM. Volume Tempo 41X0 Rest 3-5 minutes.
Split Squat	3	5-7	B. Barbell Split squat. Assistance exercise for hip stability for hip/glutes. Tempo 3020 Rest 90 Seconds
Barbell Bench Press	3	5	C1. Barbell Bench Press. Tempo 40X0 Rest 2 Minutes
1 Arm Dumbbell Row	3	8	C2. One Arm Dumbbell Row. Tempo 30X1 Rest 2 Minutes.
45 Degree Hyper Extension	2	12	D. 45 Degree Hyper Extension. Tempo 2020 rest 90 seconds