- 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) |