Day One: Squat Strength
24/05/2017Use this method for all Splits.
Week One:
3 sets 5 Reps
Week Two:
3 sets of 3 reps
Week Three:
5,3,1
Week deload
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
3 | 5 | A. Back Squat |
|
|
Barbell Squat |
1 | 3 | B. Narrow Stance Squat |
|
Sumo Deadlift (plus a small tutorial) |
1 | 5 | C. Sumo Deadlift |
|
Barbell Elevated Hip Thruster |
1 | 5 | D. Barbell Hip thrust |
Day Two: Deadlift Strength
28/05/2017Use this method for all Splits.
Week One:
3 sets 5 Reps
Week Two:
3 sets of 3 reps
Week Three:
5,3,1
Week deload
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
3 | 5 | A. Clean Grip Deadlift |
|
Front Squat |
1 | 5 | B. Paused Front Barbell Squat |
|
|
Barbell Elevated Hip Thruster |
1 | 5 | C. Paused Barbell Hip Thrust |
|
45 Degree Hyper Extension |
2 | 10 | D. 45 Degree Back extensions |
Day Three: Bench Press Strength
22/08/2017Use this method for all Splits.
Week One:
3 sets 5 Reps
Week Two:
3 sets of 3 reps
Week Three:
5,3,1
Week deload
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Bench Press |
3 | 5 | A. Competition Bench Press |
|
Band Pull-Apart Variations with Tutorial |
6 | 15-20 | Complete Band Pull-Apart after Bench Press. |
|
|
Barbell Bench Press |
3 | 5 | B1. Close-Grip Bench Press |
|
Pull Ups |
3 | 5 | B2. Wide-grip Pull-up |