Training Program - Phase 1: 2023-09-05
Contents
Overview
I have been running the same program for a while, so now is as good as any to change it.
The program will be a 4 day bro split and I will use it for 1-3 weeks.
I will try out this program in a deload week and make adjustments where needed.
Program
Chest/Shoulders
Volume: 10-12/6-8 sets
Exercises: 2-3/2-3
Intensity: None
| Exercise | Sets | Reps |
|---|---|---|
| Lever Chest Press (plate loaded) | 4 | 10-12 |
| Barbell Incline Bench Press | 4 | 6-8 |
| Cable Standing Fly | 2 | 15 |
| Dumbbell Lying Rear Delt Row | 3 | 25 |
| Cable One Arm Lateral Raise | 3 | 15 |
Legs
Volume: 11-14 sets
Exercises: 3-4
Intensity: None
| Exercise | Sets | Reps |
|---|---|---|
| Lever Lying Leg Curl (plate loaded) | 4 | 10-15 |
| Barbell Front Squat | 4 | 8 |
| Dumbbell Split Squat | 4 | 15 |
Back
Volume: 11-14 sets
Exercises: 4-5
Intensity: None
| Exercise | Sets | Reps |
|---|---|---|
| Lever Close Grip Incline Row (plate loaded) Neutral Grip | 3 | 10-15 |
| Cable Close Grip Pulldown | 3 | 8 |
| Cable One Arm Seated Row | 3 | 10-15 |
| Barbell Rack Pull | 3 | 15 |
Bicep/Tricep
Volume: 6-8/8-10 sets
Exercises: 2-3/2-3
Intensity: None
| Exercise | Sets | Reps |
|---|---|---|
| Cross body hammer curls | 3 | 12-15 |
| Lever Preacher Curl (plate loaded) | 3 | 8 |
| Cable Pushdown (with V-bar) | 4 | 15 |
| Bench Dip (heels on floor) | 4 | 15 |