- Tags:: Workouts
- date_start:: 2024-09-18
- date_end:: 2024-11-30
Built with a bit of help from gpt-o1.
Notes
- Maybe change the triceps extension for another compound triceps exercise.
- Improve pump in shoulder training.
Objectives
- Going from 10% to 7% bodyfat
- Prioritizes chest, shoulders, and arms.
- Takes into account risk of lower back disc injury.
- Sets are not fixed: will increase over the cycle.
Workout
Day 1: Chest and Triceps (Priority: Chest and Triceps)
- Bench Press: 4 sets x 4-6 reps
- Incline Bench Press: 4 sets x 8-10 reps
- Chest Dips: 3 sets x 10-12 reps
- Overhead Triceps Extension (Dumbbell): 3 sets x 8-10 reps
- Triceps Rope Pushdown: 5 sets x 10-12 reps
Day 2: Back and Biceps (Moderate Back, Prioritize Biceps)
- Weighted Pull-Ups: 4 sets x 4-6 reps
- Lat Pulldown (neutral grip): 4 sets x 6-8 reps
- Bent Over Row: 3 sets x 8-10 reps
- Cable Biceps Curl: 4 sets x 10-12 reps
Cardio: 45’ in zone 2
Day 3: Leg Day (Maintenance Volume for Legs, Protect Lower Back)
- Trap Bar Deadlifts: 4 sets x 6 reps
- Hip Thrusts: 4 sets x 10-12 reps
- Leg Press: 4 sets x 6-8 reps
- Bulgarian Split Squats: 4 sets x 10-12 reps per leg
Cardio: Low-impact cardio like brisk walking for 1h
Day 4: Shoulders and Abs (Priority: Shoulders, Some Core Work)
- Overhead Press: 4 sets x 6-8 reps
- Lateral Raises: 4 sets x 8-10 reps
- Reverse Fly: 3 sets x 8-10 reps
- Planks: 3 sets x 60 seconds
- Side planks: 3 sets x 60 reps
Cardio: 8-12 sets of 20:10 Tabata HIIT
Day 5: Heavy Weight Day (Full Body with Focus on Chest and Arms)
- Trap Bar Deadlift: 3 sets x 4-6 reps
- Front Squats: 3 sets x 4-6 reps
- Bench Press: 4 sets x 4-6 reps
- Weighted Pull-Ups: 3 sets x 4-6 reps
- Machine Shoulder Press: 3 sets x 8-10 reps
- Hammer Curls: 3 sets x 10-12 reps
Day 6: Active Recovery
- Cardio: 45’ zone 2
Total sets
| Muscle Group | Total Sets per Week | Activation Classification’ | Exercises (Sets) |
|---|---|---|---|
| Chest | 14 | MAV (12-20) | Bench Press (8), Incline Bench Press (3), Chest Dips (3) |
| Triceps | 16 | Over MAV (10-14), not yet on MVR | Overhead Triceps Extension (3), Triceps Rope Pushdown (5), Bench Press (4, secondary activation counted as 8/2), Incline Bench Press (1.5, secondary activation counted as 3/2), Overhead Press (2, secondary activation counted as 4/2), Machine Shoulder Press (1.5, secondary activation counted as 3/2) |
| Biceps | 14 | MAV (14-20) | Cable Biceps Curl (4), Weighted Pull-Ups (3.5, secondary activation counted as 7/2), Hammer Curls (3), Bent Over Row (1.5, secondary activation counted as 3/2), Lat Pulldown (2, secondary activation counted as 4/2) |
| Deltoids | 19,5 | MAV (16-22) | Overhead Press (4), Machine Shoulder Press (3), Lateral Raises (4), Reverse Fly (3), Bench Press (4, secondary activation counted as 8/2), Incline Bench Press (1.5, secondary activation counted as 3/2) |
| Back | 14 | MEV (10-14) | Weighted Pull-Ups (7), Lat Pulldown (4), Bent Over Row (3) |
| Quadriceps | 13,5 | MAV (8-12) | Leg Press (3), Front Squats (3), Bulgarian Split Squats (3), Trap Bar Deadlift (3, secondary activation counted as 6/2), Hip Thrust (1.5, secondary activation counted as 3/2) |
| Hamstrings | 9 | MEV (6-10) | Trap Bar Deadlift (6), Bulgarian Split Squats (1.5, secondary activation counted as 3/2), Front Squats (1.5, secondary activation counted as 3/2) |
| Glutes | 12 | MAV (8-12) | Hip Thrusts (3), Bulgarian Split Squats (3), Trap Bar Deadlift (3, secondary activation counted as 6/2), Front Squats (1.5, secondary activation counted as 3/2), Leg Press (1.5, secondary activation counted as 3/2) |
| Core | 6 | MEV (1-15) | Planks (3), Side Planks (3) |