piraeus, attica
johnsyggel @ hotmail.com
John Syggel
1
1
6 DAY SPLIT: WEEK 1
DAY 1 - TOTAL BODY A1
CHEST
Barbell Bench Press: 1 x 3-4 reps FF
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> Bodyweight Bulgarian Split Squats x 20 each leg
50% Working Weight x 15 reps ==> DB Pullovers x 12-15 (50% 10-12 RM)
75% Working Weight x 6 reps (pause reps at bottom) ==> DB Bulgarian Split Squats x 10 each leg (50% 8-10 rep Working Weight)
90% Working Weight x 1 rep ==> DB Pullovers x 8-10 (75% 10-12 RM)
3-4 reps FF
LEGS - ANTERIOR
Bulgarian Split Squats: 1 x 8-10 FF each leg
BACK
Weighted Pullups: 1 x 6-10 FF ==> BW Pullups x FF
TRICEPS
Triceps Pushdowns: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
LEGS - POSTERIOR
Slick Floor Bridge Curls: 1 x FF
BICEPS
Strict Curls: 1 x 6 FF ==> Cheat Curls x MF (using weight used for strict curl)
SHOULDERS
1 1/2 Lateral Raises: 1 x MF (using 50% of weight you'd normally use for 10-12 reps)
TRAPS
Barbell Shrugs: 1 x 6-8 FF
FOREARMS / BRACHIALIS
DB Reverse Curls: 1 x 20-25 MF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 2 - TOTAL BODY B1
LEGS - ANTERIOR
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Barbell Squats: 1 x 3-4 reps FF
Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
50% Working Weight x 10 reps ==> Band Pull Aparts x 15-20
75% Working Weight x 5 reps (pause reps at bottom) ==> Hand Release Pushups (5 RIR)
90% Working Weight x 1 rep ==> Band Pull Aparts x 15-20
3-4 reps FF
CHEST
Incline DB Bench Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK
Seated Cable Rows: 1 x 15-20 MF
TRICEPS
Lying DB/EZ Bar Triceps Extensions: 1 x 6-8 FF
LEGS - POSTERIOR
Single Leg Cable RDL's 1 x 10-12 FF each leg
BICEPS
Incline DB Curls 1 x 12 FF ==> Seated DB Curls x MF
SHOULDERS
DB OHP: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Trap Pulldowns: 1 x 10-12 FF
CALVES
DB Single Leg Calf Raises: 1 x 15-20 MF each leg
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
1
1
6 DAY SPLIT: WEEK 1
DAY 3 - TOTAL BODY C1
BACK
Barbell Rows: 1 x 3-4 reps FF
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> BW Squats x 30
50% Working Weight x 10 reps ==> Pike Pushups (5 RIR)
75% Working Weight x 5 reps ==> Goblet Squats x 15-20 (using 25% BW)
90% Working Weight x 1 rep ==> Pike Pushups (5 RIR)
3-4 reps FF
LEGS - ANTERIOR
Goblet Squats: 1 x FF (using 50% BW)
SHOULDERS
Handstand Pushups: 1 x FF ==> Pike Pushups x MF
BICEPS
Banded No Money Curls: 1 x MF
LEGS - POSTERIOR
Barbell Hip Thrust: 1 x 6-8 FF
CHEST
Hi-to-Low Crossovers: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRICEPS
Cobra Pushups: 1 x MF
TRAPS
Plate Trap Raises: 1 x 15-20 FF
FOREARMS / BRACHIALIS
Cross Body Hammer Curls: 1 x 8-10 FF each arm
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 4 - TOTAL BODY A1
CHEST
Barbell Bench Press: 1 x 3-4 reps FF
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> Bodyweight Bulgarian Split Squats x 20 each leg
50% Working Weight x 15 reps ==> DB Pullovers x 12-15 (50% 10-12 RM)
75% Working Weight x 6 reps (pause reps at bottom) ==> DB Bulgarian Split Squats x 10 each leg (50% 8-10 rep Working Weight)
90% Working Weight x 1 rep ==> DB Pullovers x 8-10 (75% 10-12 RM)
3-4 reps FF
LEGS - ANTERIOR
Bulgarian Split Squats: 1 x 8-10 FF each leg
BACK
Weighted Pullups: 1 x 6-10 FF ==> BW Pullups x FF
TRICEPS
Triceps Pushdowns: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
LEGS - POSTERIOR
Slick Floor Bridge Curls: 1 x FF
BICEPS
Strict Curls: 1 x 6 FF ==> Cheat Curls x MF (using weight used for strict curl)
SHOULDERS
1 1/2 Lateral Raises: 1 x MF (using 50% of weight you'd normally use for 10-12 reps)
TRAPS
Barbell Shrugs: 1 x 6-8 FF
FOREARMS / BRACHIALIS
DB Reverse Curls: 1 x 20-25 MF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
2
2
6 DAY SPLIT: WEEK 1
DAY 5 - TOTAL BODY B1
LEGS - ANTERIOR
Barbell Squats: 1 x 3-4 reps FF
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
50% Working Weight x 10 reps ==> Band Pull Aparts x 15-20
75% Working Weight x 5 reps (pause reps at bottom) ==> Hand Release Pushups (5 RIR)
90% Working Weight x 1 rep ==> Band Pull Aparts x 15-20
3-4 reps FF
CHEST
Incline DB Bench Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK
Seated Cable Rows: 1 x 15-20 MF
TRICEPS
Lying DB/EZ Bar Triceps Extensions: 1 x 6-8 FF
LEGS - POSTERIOR
Single Leg Cable RDL's 1 x 10-12 FF each leg
BICEPS
Incline DB Curls 1 x 12 FF ==> Seated DB Curls x MF
SHOULDERS
DB OHP: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Trap Pulldowns: 1 x 10-12 FF
CALVES
DB Single Leg Calf Raises: 1 x 15-20 MF each leg
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 6 - TOTAL BODY C1
BACK
Barbell Rows: 1 x 3-4 reps FF
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> BW Squats x 30
50% Working Weight x 10 reps ==> Pike Pushups (5 RIR)
75% Working Weight x 5 reps ==> Goblet Squats x 15-20 (using 25% BW)
90% Working Weight x 1 rep ==> Pike Pushups (5 RIR)
3-4 reps FF
LEGS - ANTERIOR
Goblet Squats: 1 x FF (using 50% BW)
SHOULDERS
Handstand Pushups: 1 x FF ==> Pike Pushups x MF
BICEPS
Banded No Money Curls: 1 x MF
LEGS - POSTERIOR
Barbell Hip Thrust: 1 x 6-8 FF
CHEST
Hi-to-Low Crossovers: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRICEPS
Cobra Pushups: 1 x MF
TRAPS
Plate Trap Raises: 1 x 15-20 FF
FOREARMS / BRACHIALIS
Cross Body Hammer Curls: 1 x 8-10 FF each arm
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 7 - OFF
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
3
3
6 DAY SPLIT: WEEK 2
DAY 8 - TOTAL BODY D1
SHOULDERS
OHP: 1 x 3-4 reps FF
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> Bodyweight Alternating Reverse Lunges x 15 each leg
50% Working Weight x 10 reps ==> Assisted/BW Pullups (5 RIR)
75% Working Weight x 6 reps ==> DB Alternating Reverse Lunges x 10 each leg (50% 8-10 rep Working Weight)
90% Working Weight x 1 rep ==> BW Pullups (3 RIR)
3-4 reps FF
LEGS - ANTERIOR
DB Alternating Reverse Lunges: 1 x 8-10 FF each leg
BACK
1 Arm High Cable Rows: 1 x 6-10 FF ==> 2X+ to MF (50% weight drop) (perform one arm at a time)
CHEST
Weighted Dips: 1 x 6-10 FF ==> BW Dips x FF
LEGS - POSTERIOR
Cable Pullthroughs: 1 x 12-15 FF
BICEPS
Barbell Curls: 1 x 6-8 FF
TRICEPS
Triceps Pushaways: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Haney Shrugs: 1 x 6-8 FF
CALVES
DB Seated Calf Raises: 1 x 20-25 MF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 9 - TOTAL BODY E1
LEGS - POSTERIOR
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
RDL’s: 1 x 3-4 reps FF
Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
50% Working Weight x 12 reps ==> Banded Prone Presses x 15-20
75% Working Weight x 6 reps ==> Hand Release Pushups (5 RIR)
90% Working Weight x 1 rep ==> Banded Prone Presses x 15-20
3-4 reps FF
CHEST
Underhand DB Bench Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK
Straight Arm Pushdowns: 1 x 15-20 MF
TRICEPS
Close Grip Bench Press: 1 x 6-8 FF
LEGS - ANTERIOR
DB Alternating Step Ups 1 x 10-12 FF each leg
BICEPS
Standing DB Curls 1 x 12 FF ==> DB Drag Curls x MF
SHOULDERS
DB Arnold Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Seated DB Shrugs: 1 x 10-12 FF
FOREARMS / BRACHIALIS
DB Wrist Curls / Extensions: 1 x 15-20 MF each arm
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
4
4
6 DAY SPLIT: WEEK 2
DAY 10 - TOTAL BODY F1
BACK
Lat Pulldowns: 1 x 3-4 reps FF
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
40% Working Weight x 12-20 reps ==> Skier Hops x 30 sec
60% Working Weight x 10 reps ==> Face Pulldowns x 12-15 (50% 10-12 RM Lat Pulldown)
75% Working Weight x 5 reps ==> Skier Hops x 30 sec
90% Working Weight x 1 rep ==> Face Pulldowns x 8-10 (60% 10-12 RM Lat Pulldown)
3-4 reps FF
LEGS - ANTERIOR
DB Side Lunges: 1 x 6-8 FF each leg
SHOULDERS
DB High Pulls: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BICEPS
DB "21's": 1 x FF
LEGS - POSTERIOR
DB Sprinter Lunges: 1 x 6-8 FF each leg
CHEST
DB Bench Press: 1 x 12-15 FF
TRICEPS
DB Incline Powerbombs: 1 x 8-10 FF
TRAPS
Barbell Shrugs: 1 x 20-25 MF
FOREARMS / BRACHIALIS
Hammer Curls: 1 x 8-10 FF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 11 - TOTAL BODY D1
SHOULDERS
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
OHP: 1 x 3-4 reps FF
Bar Only x 12-20 ==> Bodyweight Alternating Reverse Lunges x 15 each leg
50% Working Weight x 10 reps ==> Assisted/BW Pullups (5 RIR)
75% Working Weight x 6 reps ==> DB Alternating Reverse Lunges x 10 each leg (50% 8-10 rep Working Weight)
90% Working Weight x 1 rep ==> BW Pullups (3 RIR)
3-4 reps FF
LEGS - ANTERIOR
DB Alternating Reverse Lunges: 1 x 8-10 FF each leg
BACK
1 Arm High Cable Rows: 1 x 6-10 FF ==> 2X+ to MF (50% weight drop) (perform one arm at a time)
CHEST
Weighted Dips: 1 x 6-10 FF ==> BW Dips x FF
LEGS - POSTERIOR
Cable Pullthroughs: 1 x 12-15 FF
BICEPS
Barbell Curls: 1 x 6-8 FF
TRICEPS
Triceps Pushaways: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Haney Shrugs: 1 x 6-8 FF
CALVES
DB Seated Calf Raises: 1 x 20-25 MF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
5
5
6 DAY SPLIT: WEEK 2
DAY 12 - TOTAL BODY E1
LEGS - POSTERIOR
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
RDL’s: 1 x 3-4 reps FF
Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
50% Working Weight x 12 reps ==> Banded Prone Presses x 15-20
75% Working Weight x 6 reps ==> Hand Release Pushups (5 RIR)
90% Working Weight x 1 rep ==> Banded Prone Presses x 15-20
3-4 reps FF
CHEST
Underhand DB Bench Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK
Straight Arm Pushdowns: 1 x 15-20 MF
TRICEPS
Close Grip Bench Press: 1 x 6-8 FF
LEGS - ANTERIOR
DB Alternating Step Ups 1 x 10-12 FF each leg
BICEPS
Standing DB Curls 1 x 12 FF ==> DB Drag Curls x MF
SHOULDERS
DB Arnold Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Seated DB Shrugs: 1 x 10-12 FF
FOREARMS / BRACHIALIS
DB Wrist Curls / Extensions: 1 x 15-20 MF each arm
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 13 - TOTAL BODY F1
BACK
Lat Pulldowns: 1 x 3-4 reps FF
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
40% Working Weight x 12-20 reps ==> Skier Hops x 30 sec
60% Working Weight x 10 reps ==> Face Pulldowns x 12-15 (50% 10-12 RM Lat Pulldown)
75% Working Weight x 5 reps ==> Skier Hops x 30 sec
90% Working Weight x 1 rep ==> Face Pulldowns x 8-10 (60% 10-12 RM Lat Pulldown)
3-4 reps FF
LEGS - ANTERIOR
DB Side Lunges: 1 x 6-8 FF each leg
SHOULDERS
DB High Pulls: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BICEPS
DB "21's": 1 x FF
LEGS - POSTERIOR
DB Sprinter Lunges: 1 x 6-8 FF each leg
CHEST
DB Bench Press: 1 x 12-15 FF
TRICEPS
DB Incline Powerbombs: 1 x 8-10 FF
TRAPS
Barbell Shrugs: 1 x 20-25 MF
FOREARMS / BRACHIALIS
Hammer Curls: 1 x 8-10 FF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 14 - OFF
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
6
6
6 DAY SPLIT: WEEK 3
DAY 15 - TOTAL BODY A2
CHEST
Barbell Bench Press: 1 x 1 @ 95% 1RM
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> Bodyweight Bulgarian Split Squats x 20 each leg
50% Working Weight x 15 reps ==> DB Pullovers x 12-15 (50% 10-12 RM)
75% Working Weight x 6 reps (pause reps at bottom) ==> DB Bulgarian Split Squats x 10 each leg (50% 8-10 rep Working Weight)
90% Working Weight x 1 rep ==> DB Pullovers x 8-10 (75% 10-12 RM)
1 @ 95% 1RM
LEGS - ANTERIOR
Bulgarian Split Squats: 1 x 8-10 FF each leg
BACK
Weighted Pullups: 1 x 6-10 FF ==> BW Pullups x FF
TRICEPS
Triceps Pushdowns: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
LEGS - POSTERIOR
Slick Floor Bridge Curls: 1 x FF
BICEPS
Strict Curls: 1 x 6 FF ==> Cheat Curls x MF (using weight used for strict curl)
SHOULDERS
1 1/2 Lateral Raises: 1 x MF (using 50% of weight you'd normally use for 10-12 reps)
TRAPS
Barbell Shrugs: 1 x 6-8 FF
FOREARMS / BRACHIALIS
DB Reverse Curls: 1 x 20-25 MF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 16 - TOTAL BODY B2
LEGS - ANTERIOR
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Barbell Squats: 1 x 1 @ 95% 1RM
Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
50% Working Weight x 10 reps ==> Band Pull Aparts x 15-20
75% Working Weight x 5 reps (pause reps at bottom) ==> Hand Release Pushups (5 RIR)
90% Working Weight x 1 rep ==> Band Pull Aparts x 15-20
1 @ 95% 1RM
CHEST
Incline DB Bench Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK
Seated Cable Rows: 1 x 15-20 MF
TRICEPS
Lying DB/EZ Bar Triceps Extensions: 1 x 6-8 FF
LEGS - POSTERIOR
Single Leg Cable RDL's 1 x 10-12 FF each leg
BICEPS
Incline DB Curls 1 x 12 FF ==> Seated DB Curls x MF
SHOULDERS
DB OHP: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Trap Pulldowns: 1 x 10-12 FF
CALVES
DB Single Leg Calf Raises: 1 x 15-20 MF each leg
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
7
7
6 DAY SPLIT: WEEK 3
DAY 17 - TOTAL BODY C2
BACK
Barbell Rows: 1 x 1 @ 95% 1RM
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> BW Squats x 30
50% Working Weight x 10 reps ==> Pike Pushups (5 RIR)
75% Working Weight x 5 reps ==> Goblet Squats x 15-20 (using 25% BW)
90% Working Weight x 1 rep ==> Pike Pushups (5 RIR)
1 @ 95% 1RM
LEGS - ANTERIOR
Goblet Squats: 1 x FF (using 50% BW)
SHOULDERS
Handstand Pushups: 1 x FF ==> Pike Pushups x MF
BICEPS
Banded No Money Curls: 1 x MF
LEGS - POSTERIOR
Barbell Hip Thrust: 1 x 6-8 FF
CHEST
Hi-to-Low Crossovers: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRICEPS
Cobra Pushups: 1 x MF
TRAPS
Plate Trap Raises: 1 x 15-20 FF
FOREARMS / BRACHIALIS
Cross Body Hammer Curls: 1 x 8-10 FF each arm
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 18 - TOTAL BODY A2
CHEST
Barbell Bench Press: 1 x 1 @ 95% 1RM
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> Bodyweight Bulgarian Split Squats x 20 each leg
50% Working Weight x 15 reps ==> DB Pullovers x 12-15 (50% 10-12 RM)
75% Working Weight x 6 reps (pause reps at bottom) ==> DB Bulgarian Split Squats x 10 each leg (50% 8-10 rep Working Weight)
90% Working Weight x 1 rep ==> DB Pullovers x 8-10 (75% 10-12 RM)
1 @ 95% 1RM
LEGS - ANTERIOR
Bulgarian Split Squats: 1 x 8-10 FF each leg
BACK
Weighted Pullups: 1 x 6-10 FF ==> BW Pullups x FF
TRICEPS
Triceps Pushdowns: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
LEGS - POSTERIOR
Slick Floor Bridge Curls: 1 x FF
BICEPS
Strict Curls: 1 x 6 FF ==> Cheat Curls x MF (using weight used for strict curl)
SHOULDERS
1 1/2 Lateral Raises: 1 x MF (using 50% of weight you'd normally use for 10-12 reps)
TRAPS
Barbell Shrugs: 1 x 6-8 FF
FOREARMS / BRACHIALIS
DB Reverse Curls: 1 x 20-25 MF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
8
8
6 DAY SPLIT: WEEK 3
DAY 19 - TOTAL BODY B2
LEGS - ANTERIOR
Barbell Squats: 1 x 1 @ 95% 1RM
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
50% Working Weight x 10 reps ==> Band Pull Aparts x 15-20
75% Working Weight x 5 reps (pause reps at bottom) ==> Hand Release Pushups (5 RIR)
90% Working Weight x 1 rep ==> Band Pull Aparts x 15-20
1 @ 95% 1RM
CHEST
Incline DB Bench Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK
Seated Cable Rows: 1 x 15-20 MF
TRICEPS
Lying DB/EZ Bar Triceps Extensions: 1 x 6-8 FF
LEGS - POSTERIOR
Single Leg Cable RDL's 1 x 10-12 FF each leg
BICEPS
Incline DB Curls 1 x 12 FF ==> Seated DB Curls x MF
SHOULDERS
DB OHP: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Trap Pulldowns: 1 x 10-12 FF
CALVES
DB Single Leg Calf Raises: 1 x 15-20 MF each leg
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 20 - TOTAL BODY C2
BACK
Barbell Rows: 1 x 1 @ 95% 1RM
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> BW Squats x 30
50% Working Weight x 10 reps ==> Pike Pushups (5 RIR)
75% Working Weight x 5 reps ==> Goblet Squats x 15-20 (using 25% BW)
90% Working Weight x 1 rep ==> Pike Pushups (5 RIR)
1 @ 95% 1RM
LEGS - ANTERIOR
Goblet Squats: 1 x FF (using 50% BW)
SHOULDERS
Handstand Pushups: 1 x FF ==> Pike Pushups x MF
BICEPS
Banded No Money Curls: 1 x MF
LEGS - POSTERIOR
Barbell Hip Thrust: 1 x 6-8 FF
CHEST
Hi-to-Low Crossovers: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRICEPS
Cobra Pushups: 1 x MF
TRAPS
Plate Trap Raises: 1 x 15-20 FF
FOREARMS / BRACHIALIS
Cross Body Hammer Curls: 1 x 8-10 FF each arm
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 21 - OFF
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
9
9
6 DAY SPLIT: WEEK 4
DAY 22 - TOTAL BODY D2
SHOULDERS
OHP: 1 x 1 @ 95% 1RM
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
Bar Only x 12-20 ==> Bodyweight Alternating Reverse Lunges x 15 each leg
50% Working Weight x 10 reps ==> Assisted/BW Pullups (5 RIR)
75% Working Weight x 6 reps ==> DB Alternating Reverse Lunges x 10 each leg (50% 8-10 rep Working Weight)
90% Working Weight x 1 rep ==> BW Pullups (3 RIR)
1 @ 95% 1RM
LEGS - ANTERIOR
DB Alternating Reverse Lunges: 1 x 8-10 FF each leg
BACK
1 Arm High Cable Rows: 1 x 6-10 FF ==> 2X+ to MF (50% weight drop) (perform one arm at a time)
CHEST
Weighted Dips: 1 x 6-10 FF ==> BW Dips x FF
LEGS - POSTERIOR
Cable Pullthroughs: 1 x 12-15 FF
BICEPS
Barbell Curls: 1 x 6-8 FF
TRICEPS
Triceps Pushaways: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Haney Shrugs: 1 x 6-8 FF
CALVES
DB Seated Calf Raises: 1 x 20-25 MF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 23 - TOTAL BODY E2
LEGS - POSTERIOR
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
RDL’s: 1 x 1 @ 95% 1RM
Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
50% Working Weight x 12 reps ==> Banded Prone Presses x 15-20
75% Working Weight x 6 reps ==> Hand Release Pushups (5 RIR)
90% Working Weight x 1 rep ==> Banded Prone Presses x 15-20
1 x 1 @ 95% 1RM
CHEST
Underhand DB Bench Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK
Straight Arm Pushdowns: 1 x 15-20 MF
TRICEPS
Close Grip Bench Press: 1 x 6-8 FF
LEGS - ANTERIOR
DB Alternating Step Ups 1 x 10-12 FF each leg
BICEPS
Standing DB Curls 1 x 12 FF ==> DB Drag Curls x MF
SHOULDERS
DB Arnold Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Seated DB Shrugs: 1 x 10-12 FF
FOREARMS / BRACHIALIS
DB Wrist Curls / Extensions: 1 x 15-20 MF each arm
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
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10
6 DAY SPLIT: WEEK 4
DAY 24 - TOTAL BODY F2
BACK
Lat Pulldowns: 1 x 1 @ 95% 1RM
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
40% Working Weight x 12-20 reps ==> Skier Hops x 30 sec
60% Working Weight x 10 reps ==> Face Pulldowns x 12-15 (50% 10-12 RM Lat Pulldown)
75% Working Weight x 5 reps ==> Skier Hops x 30 sec
90% Working Weight x 1 rep ==> Face Pulldowns x 8-10 (60% 10-12 RM Lat Pulldown)
1 x 1 @ 95% 1RM
LEGS - ANTERIOR
DB Side Lunges: 1 x 6-8 FF each leg
SHOULDERS
DB High Pulls: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BICEPS
DB "21's": 1 x FF
LEGS - POSTERIOR
DB Sprinter Lunges: 1 x 6-8 FF each leg
CHEST
DB Bench Press: 1 x 12-15 FF
TRICEPS
DB Incline Powerbombs: 1 x 8-10 FF
TRAPS
Barbell Shrugs: 1 x 20-25 MF
FOREARMS / BRACHIALIS
Hammer Curls: 1 x 8-10 FF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 25 - TOTAL BODY D2
SHOULDERS
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
OHP: 1 x 1 @ 95% 1RM
Bar Only x 12-20 ==> Bodyweight Alternating Reverse Lunges x 15 each leg
50% Working Weight x 10 reps ==> Assisted/BW Pullups (5 RIR)
75% Working Weight x 6 reps ==> DB Alternating Reverse Lunges x 10 each leg (50% 8-10 rep Working Weight)
90% Working Weight x 1 rep ==> BW Pullups (3 RIR)
1 @ 95% 1RM
LEGS - ANTERIOR
DB Alternating Reverse Lunges: 1 x 8-10 FF each leg
BACK
1 Arm High Cable Rows: 1 x 6-10 FF ==> 2X+ to MF (50% weight drop) (perform one arm at a time)
CHEST
Weighted Dips: 1 x 6-10 FF ==> BW Dips x FF
LEGS - POSTERIOR
Cable Pullthroughs: 1 x 12-15 FF
BICEPS
Barbell Curls: 1 x 6-8 FF
TRICEPS
Triceps Pushaways: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Haney Shrugs: 1 x 6-8 FF
CALVES
DB Seated Calf Raises: 1 x 20-25 MF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
11
11
6 DAY SPLIT: WEEK 4
DAY 26 - TOTAL BODY E2
LEGS - POSTERIOR
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
RDL’s: 1 x 1 @ 95% 1RM
Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
50% Working Weight x 12 reps ==> Banded Prone Presses x 15-20
75% Working Weight x 6 reps ==> Hand Release Pushups (5 RIR)
90% Working Weight x 1 rep ==> Banded Prone Presses x 15-20
1 x 1 @ 95% 1RM
CHEST
Underhand DB Bench Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK
Straight Arm Pushdowns: 1 x 15-20 MF
TRICEPS
Close Grip Bench Press: 1 x 6-8 FF
LEGS - ANTERIOR
DB Alternating Step Ups 1 x 10-12 FF each leg
BICEPS
Standing DB Curls 1 x 12 FF ==> DB Drag Curls x MF
SHOULDERS
DB Arnold Press: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS
Seated DB Shrugs: 1 x 10-12 FF
FOREARMS / BRACHIALIS
DB Wrist Curls / Extensions: 1 x 15-20 MF each arm
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 27 - TOTAL BODY F2
BACK
Lat Pulldowns: 1 x 1 @ 95% 1RM
RAMP-UP SET 1:
RAMP-UP SET 2:
RAMP-UP SET 3:
RAMP-UP SET 4:
WORK SET:
40% Working Weight x 12-20 reps ==> Skier Hops x 30 sec
60% Working Weight x 10 reps ==> Face Pulldowns x 12-15 (50% 10-12 RM Lat Pulldown)
75% Working Weight x 5 reps ==> Skier Hops x 30 sec
90% Working Weight x 1 rep ==> Face Pulldowns x 8-10 (60% 10-12 RM Lat Pulldown)
1 x 1 @ 95% 1RM
LEGS - ANTERIOR
DB Side Lunges: 1 x 6-8 FF each leg
SHOULDERS
DB High Pulls: 1 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BICEPS
DB "21's": 1 x FF
LEGS - POSTERIOR
DB Sprinter Lunges: 1 x 6-8 FF each leg
CHEST
DB Bench Press: 1 x 12-15 FF
TRICEPS
DB Incline Powerbombs: 1 x 8-10 FF
TRAPS
Barbell Shrugs: 1 x 20-25 MF
FOREARMS / BRACHIALIS
Hammer Curls: 1 x 8-10 FF
REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes
DAY 28 - OFF
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
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