N E U R OT Y P E 2 B P R O G R A M
M I N D M U S C L E C O N N E C T I O N A N D B O DY B U I L D I N G
PH ASE 1 - ACCUMULAT ION
SCHEDULE
M O N DAY
T U E S DAY
Chest & biceps
Legs
W E D N E S DAY
T H U R S DAY
F R I DAY
SAT U R DAY
Back
Delts & triceps
Posterior chain
S U N DAY
© 2018 Ballistic Management Inc. All Rights Reserved
Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
M O N DAY – C H E ST & B I C E P S
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
Slow eccentric
4
8
4 sec ecc.
4
8
6 sec ecc
4
8 8 sec ecc
3
Max normal
reps1
2-3 min
A
INCLINE BENCH PRESS
B1
DUMBBELL BENCH PRESS
Low double
contraction2
3
10-12
4
10-12
4
8-10
3
8-10
30 sec
B2
ROPE HAMMER CURL
High double
contraction3
3
10-12
4
10-12
4
8-10
3
8-10
75 sec
C1
DECLINE BENCH PRESS
Partial
+ Full reps4
3
6 + 8-10
4
6+8-10
4
4+6-8
3
4+6-8
30 sec
C2
PREACHER CURL
Partial
+ Full reps
3
6 + 8-10
4
6+8-10
4
4+6-8
3
4+6-8
75 sec
D1
CABLE CROSS-OVER
Hold peak
contraction
3 sec
3
10-12
4
10-12
4
8-10
3
8-10
30 sec
D2
INCLINE DUMBBELL CURL
Hold peak
contraction
3 sec
3
10-12
4
10-12
4
8-10
3
8-10
75 sec
1
Max normal reps: use the same weight as the previous week and do normal reps (no slow eccentric), as many good reps as you can
2
Low double contraction: Go down to the low position, lift halfway up slowly, go back down, lift up completely = ONE rep
3
High double contraction: Lift up completely, lower halfway down slowly, lift back up, lower back down completely = ONE rep
4
Partial + Full reps: Start by doing slow, partial reps (low half) then do the prescribed full reps
T U E S DAY – L E G S
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
Slow eccentric
4
8
4 sec ecc.
4
8
6 sec ecc
4
8
8 sec ecc
3
Max normal
reps1
2-3 min
A
BACK SQUAT
B1
HACK SQUAT MACHINE
Low double
contraction2
3
10-12
4
10-12
4
8-10
3
8-10
60 sec
B2
LEG CURL
(LYING OR SEATED)
High double
contraction3
3
10-12
4
10-12
4
8-10
3
8-10
90 sec
C1
ROMANIAN DEADLIFT
Slow eccentric
3
8
4 sec ecc.
4
8
6 sec ecc
4
8
8 sec ecc
3
Max normal
reps1
60 sec
C2
LEG PRESS
Partial
+ Full reps4
3
10 + 10-12
4
10+10-12
4
8+8-10
3
8+8-10
90 sec
D
BULGARIAN SPLIT SQUAT
Low double
contraction2
3
10-12/leg
4
10-12/leg
4
8-10/leg
3
8-10/leg
90 sec
1
Max normal reps: use the same weight as the previous week and do normal reps (no slow eccentric), as many good reps as you can
2
Low double contraction: Go down to the low position, lift halfway up slowly, go back down, lift up completely = ONE rep
3
High double contraction: Lift up completely, lower halfway down slowly, lift back up, lower back down completely = ONE rep
4
Partial + Full reps: Start by doing slow, partial reps (low half) then do the prescribed full reps
T H U R S DAY – B AC K
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
DEADLIFT FROM PINS
(2" FROM FLOOR)
4
8
4
8
4
6
3
6
2-3 min
B1
STRAIGHT-ARM PULLDOWN
3
10-12
4
10-12
4
8-10
3
8-10
As little as
possible
Pre-fatigue
superset
B2
LAT PULLDOWN
SUPINATED
3
10-12
4
10-12
4
8-10
3
8-10
90 sec
C1
CHEST-SUPPORTED
(INCLINE) REAR DELTS RAISE
3
10-12
4
10-12
4
8-10
3
8-10
As little as
possible
Pre-fatigue
superset
C2
CHEST-SUPPORTED
T-BAR ROW
3
10-12
4
10-12
4
8-10
3
8-10
90 sec
D1
DB SHRUGS
3
10-12
4
10-12
4
8-10
3
8-10
As little as
possible
3
10-12
4
10-12
4
8-10
3
8-10
90 sec
Pre-fatigue
superset
D2
1
SHRUG STANDING ROW¹
Shrug standing row: https://youtu.be/RqLIEYruspQ
F R I DAY – D E LT S & T R I C E P S
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
DUMBBELL
SHOULDER PRESS
Slow eccentric
4
8
4 sec ecc.
4
8
6 sec ecc
4
8
8 sec ecc
3
Max normal
reps1
2-3 min
B
CLOSE-GRIP BENCH PRESS
Slow eccentric
4
8
4 sec ecc.
4
8
6 sec ecc
4
8
8 sec ecc
3
Max normal
reps1
2-3 min
C1
LATERAL RAISE SEATED ON
INCLINE BENCH
Low double
contraction2
3
10-12
4
10-12
4
8-10
3
8-10
30 sec
C2
OVERHEAD ROPE
TRICEPS EXTENSION
High double
contraction3
3
10-12
4
10-12
4
8-10
3
8-10
75 sec
D1
STANDING LATERAL RAISE
Partial
+ Full reps4
3
6 + 8-10
4
6+8-10
4
4+6-8
3
4+6-8
30 sec
D2
LYING DUMBBELL
TRICEPS EXTENSION
Partial
+ Full reps
3
6 + 8-10
4
6+8-10
4
4+6-8
3
4+6-8
75 sec
E1
BARBELL FRONT RAISE
Hold peak
contraction
3 sec
3
10-12
4
10-12
4
8-10
3
8-10
30 sec
E2
ROPE TRICEPS PUSHDOWN
Hold peak
contraction
3 sec
3
10-12
4
10-12
4
8-10
3
8-10
75 sec
1
Max normal reps: use the same weight as the previous week and do normal reps (no slow eccentric), as many good reps as you can
2
Low double contraction: Go down to the low position, lift halfway up slowly, go back down, lift up completely = ONE rep
3
High double contraction: Lift up completely, lower halfway down slowly, lift back up, lower back down completely = ONE rep
4
Partial + Full reps: Start by doing slow, partial reps (low half) then do the prescribed full reps
SAT U R DAY – P O ST E R I O R C H A I N
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
Slow eccentric
4
8
4 sec ecc.
4
8
6 sec ecc
4
8
8 sec ecc
3
Max normal
reps1
2-3 min
A
UPPER BACK DEADLIFT2
B1
SEATED ROW NEUTRAL GRIP
Hold peak
contraction
3 sec
3
10-12
4
10-12
4
8-10
3
8-10
30 sec
B2
BACK EXTENSION
Hold peak
contraction
3 sec
3
10-12
4
10-12
4
8-10
3
8-10
75 sec
C1
LEG CURL (SEATED OR LYING)
Hold peak
contraction
3 sec
3
10-12
4
10-12
4
8-10
3
8-10
30 sec
C2
FACE PULL
Hold peak
contraction
3 sec
3
10-12
4
10-12
4
8-10
3
8-10
75 sec
1
Max normal reps: use the same weight as the previous week and do normal reps (no slow eccentric), as many good reps as you can
2
Upper back deadlift: https://thibarmy.com/special-exercises-series-no-13-upper-drop-snatch/
N E U R OT Y P E 2 B P R O G R A M
M I N D M U S C L E C O N N E C T I O N A N D B O DY B U I L D I N G
PH ASE 2 - IN T EN SIF ICAT ION
SCHEDULE
M O N DAY
T U E S DAY
Chest & biceps
Legs
W E D N E S DAY
T H U R S DAY
F R I DAY
SAT U R DAY
Back
Delts & triceps
Posterior chain
S U N DAY
© 2018 Ballistic Management Inc. All Rights Reserved
Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
M O N DAY – C H E ST & B I C E P S
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
BENCH PRESS
Full reps +
Patials1
3
8 + max
4
8 + max
4
6 + max
3
6 + max
2-3 min
B1
DUMBBELL BENCH PRESS
Mechanical
drop set2
3
10 + max +
max
4
10 + max +
max
4
8 + max +
max
3
8 + max +
max
90 sec
B2
DUMBBELL CURL
Mechanical
drop set
3
10 + max +
max
4
10 + max +
max
4
8 + max +
max
3
8 + max +
max
90 sec
C1
MACHINE CHEST PRESS
Drop set3
3
12 + max
4
12 + max
4
10 + max
3
10 + max
90 sec
C2
ROPE HAMMER CURL
Drop set
3
12 + max
4
12 + max
4
10 + max
3
10 + max
90 sec
D1
CABLE CROSS-OVER
Drop set
3
12 + max
4
12 + max
4
10 + max
3
10 + max
90 sec
D2
INCLINE DUMBBELL CURL
Drop set
3
12 + max
4
12 + max
4
10 + max
3
10 + max
90 sec
Full reps + Partials: Perform the prescribed full reps then do as many top half reps as possible
Mechanical drop set: Use 3 variations of the same exercise (High incline DB press, Low incline DB press, flat DB bench press for pressing and reverse curl, normal curl, hammer curl). Do the prescribed number of reps for the first exercise,
rest 10-15 sec do as many reps as you can on the 2nd, rest 10-15 sec, do as many reps as you can on the third... this is ONE set
2
3
Drop set: Do as many good reps as possible, drop the weight by 25% and do as many additional reps as possible
T U E S DAY – L E G S
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
BACK SQUAT
Full reps +
Patials1
3
8 + max
4
8 + max
4
6 + max
3
6 + max
2-3 min
B1
LEG PRESS
Mechanical
drop set2
3
10 + max +
max
4
10 + max +
max
4
8 + max +
max
3
8 + max +
max
90 sec
B2
LYING LEG CURL
Mechanical
drop set
3
10 + max +
max
4
10 + max +
max
4
8 + max +
max
3
8 + max +
max
90 sec
C1
ROMANIAN DEADLIFT WITH
FRONT OF FEET ELEVATED (1")
Mechanical
drop set B3
3
12 + max
4
12 + max
4
10 + max
3
10 + max
90 sec
C2
LEG EXTENSION
Drop set4
3
12 + max
4
12 + max
4
10 + max
3
10 + max
90 sec
D
WALKING LUNGES
Mechanical
drop set2
3
12 + max
4
12 + max
4
10 + ma
3
10 + max
90 sec
Full reps + Partials: Perform the prescribed full reps then do as many top half reps as possible
Mechanical drop set: Use 3 variations of the same exercise (High incline DB press, Low incline DB press, flat DB bench press for pressing and reverse curl, normal curl, hammer curl). Do the prescribed number of reps for the first exercise,
rest 10-15 sec do as many reps as you can on the 2nd, rest 10-15 sec, do as many reps as you can on the third... this is ONE set
2
3
Mechanical drop set B: Do the prescribed number of reps with the front of the feet elevated and legs almost straight, then as many reps as you can with the feet flat a bit more knee bend).
4
Drop set: Do as many good reps as possible, drop the weight by 25% and do as many additional reps as possible
T H U R S DAY – B AC K
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
DEADLIFT
4
6
4
6
4
4
3
4
2-3 min
B1
BENT OVER BARBELL ROW
3
8-10
4
8-10
4
6-8
3
6-8
As little as
possible
3
8-10
4
8-10
4
6-8
3
6-8
120 sec
3
8-10
4
8-10
4
6-8
3
6-8
As little as
possible
B2
CHEST-SUPPORTED (INCLINE)
REAR DELTS RAISE
C1
NEUTRAL GRIP CHIN-UP (ADD
WEIGHT IF YOU CAN, USE BAND
ASSISTANCE IF YOU NEED)
Post-fatigue
superset
Pre-fatigue
superset
C2
ROPE STRAIGHT-ARM
PULLDOWN
3
8-10
4
8-10
4
6-8
3
6-8
120 sec
D1
KIRK SHRUGS
3
8-10
4
8-10
4
6-8
3
6-8
As little as
possible
3
8-10
4
8-10
4
6-8
3
6-8
120 sec
D2
DB SHRUGS, LEANING
FORWARD 15 DEGREES
Pre-fatigue
superset
F R I DAY – D E LT S & T R I C E P S
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
MILITARY PRESS
Full reps +
Patials1
3
8 + max
4
8 + max
4
6 + max
3
6 + max
2-3 min
B
CLOSE-GRIP FLOOR PRESS
Full reps +
Patials1
3
8 + max
4
8 + max
4
6 + max
3
6 + max
2-3 min
C1
DB SHOULDER PRESS
Mechanical
drop set2
3
10 + max +
max
4
10 + max +
max
4
8 + max +
max
3
8 + max +
max
90 sec
C2
EZ BAR CABLE
TRICEPS PRESSDOWN
Mechanical
drop set
3
10 + max +
max
4
10 + max +
max
4
8 + max +
max
3
8 + max +
max
90 sec
D1
DB LATERAL RAISE
Mechanical
drop set
3
10 + max +
max
4
10 + max +
max
4
8 + max +
max
3
8 + max +
max
90 sec
D2
LYING DB TRICEPS EXTENSION
Drop set3
3
10 + max
4
10 + max
4
8 + max
3
8 + max
90 sec
Full reps + Partials: Perform the prescribed full reps then do as many top half reps as possible
Mechanical drop set: Use 3 variations of the same exercise (High incline DB press, Low incline DB press, flat DB bench press for pressing and reverse curl, normal curl, hammer curl). Do the prescribed number of reps for the first exercise,
rest 10-15 sec do as many reps as you can on the 2nd, rest 10-15 sec, do as many reps as you can on the third... this is ONE set
2
3
Drop set: Do as many good reps as possible, drop the weight by 25% and do as many additional reps as possible
SAT U R DAY – P O ST E R I O R C H A I N
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
UPPER BACK DEADLIFT WITH
ADDED BAND RESISTANCE
4
8
4
8
4
6
3
6
2-3 min
B1
CHEST-SUPPORTED T-BAR ROW
3
8-10
4
8-10
4
6-8
3
6-8
30 sec
B2
BACK EXTENSION
3
10-12
4
10-12
4
8-10
3
8-10
90 sec
C1
SINGLE LEG
ROMANIAN DEADLIFT
3
8-10/leg
4
8-10/leg
4
6-8/leg
3
6-8/leg
30 sec
C2
BAND PULL APART
3
10-12
4
10-12
4
12-15
3
12-15
90 sec
N E U R OT Y P E 2 B P R O G R A M
M I N D M U S C L E C O N N E C T I O N A N D B O DY B U I L D I N G
PH ASE 3 - REALIZAT ION
SCHEDULE
M O N DAY
T U E S DAY
Chest & biceps
Legs
W E D N E S DAY
T H U R S DAY
F R I DAY
SAT U R DAY
Back
Delts & triceps
Posterior chain
S U N DAY
© 2018 Ballistic Management Inc. All Rights Reserved
Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
M O N DAY – C H E ST & B I C E P S
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
4
6,6,8,8
5
5
4
6,6,4,4
3
6,5,4
2-3 min
A
BENCH PRESS
B1
INCLINE BENCH PRESS
Rest/Pause1
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
B2
BARBELL CURL
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
C1
DECLINE BENCH PRESS
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
C2
PREACHER CURL
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
D1
CABLE CROSS-OVER
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
D2
EZ BAR REVERSE CURL
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
Rest/Pause: Perform the prescribed number of reps (you should be close to failure, or hit failure), rest 15 seconds and do as many additional reps (same weight) as possible
T U E S DAY – L E G S
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
4
6,6,8,8
5
5
4
6,6,4,4
3
6,5,4
2-3 min
A
BACK SQUAT
B1
HACK SQUAT
Rest/Pause1
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
B2
ROMANIAN DEADLIFT
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
C1
LEG PRESS
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
C2
LEG CURL (LYING OR SEATED)
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
Rest/Pause: Perform the prescribed number of reps (you should be close to failure, or hit failure), rest 15 seconds and do as many additional reps (same weight) as possible
T H U R S DAY – B AC K
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
4
6,6,8,8
5
5
4
6,6,4,4
3
6,5,4
2-3 min
A
DEADLIFT
B
CHEST-SUPPORTED T-BAR ROW
Rest/Pause1
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
C
NEUTRAL GRIP PULL-UPS
(ADD WEIGHT IF POSSIBLE, USE
BAND ASSISTANCE IF NEEDED)
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
D
SUPINATED SEATED ROW
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
E
BARBELL SHRUGS
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
Rest/Pause: Perform the prescribed number of reps (you should be close to failure, or hit failure), rest 15 seconds and do as many additional reps (same weight) as possible
F R I DAY – D E LT S & T R I C E P S
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
MILITARY PRESS
4
6,6,8,8
5
5
4
6,6,4,4
3
6,5,4
2-3 min
B
CLOSE-GRIP INCLINE BENCH
4
6,6,8,8
5
5
4
6,6,4,4
3
6,5,4
2-3 min
C
ARNOLD PRESS
Rest/Pause1
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
D
EZ BAR LYING
TRICEPS EXTENSION
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
E
DB LATERAL RAISE
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
Rest/Pause: Perform the prescribed number of reps (you should be close to failure, or hit failure), rest 15 seconds and do as many additional reps (same weight) as possible
SAT U R DAY – P O ST E R I O R C H A I N
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
SUMO DEADLIFT
4
6,6,8,8
5
5
4
6,6,4,4
3
6,5,4
2-3 min
B
PENDLAY ROW
4
6,6,8,8
5
5
4
6,6,4,4
3
6,5,4
2-3 min
C
LYING LEG CURL
Rest/Pause1
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
D
BACK EXTENSION
Rest/Pause
2
8-10 + max
3
8-10 + max
3
6-8 + max
2
6-8 + max
90 sec
Rest/Pause: Perform the prescribed number of reps (you should be close to failure, or hit failure), rest 15 seconds and do as many additional reps (same weight) as possible